High Intensity, High Frequency, Low Volume

Unleash your potential with the High Intensity, High Frequency, Low Volume program! Over 18 weeks, you'll train 6 days a week, focusing on compound movements like the Incline Bench Press and Shoulder Press, designed to maximize strength and muscle gains. This program emphasizes short, intense sessions that keep your body challenged while allowing for optimal recovery. Perfect for those looking to push their limits without the burnout—get ready to redefine your strength!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Chest Press (Machine)

Shoulder Press (Plate Loaded)

Tricep Pushdown (Cable)

Lat Pulldown (Neutral Grip)

Chest Supported Row (Machine)

Lateral Raise (Cable)

Rear Delt Fly (Machine)

Preacher Curl (Machine)

Abs Crunch (Machine)

Upper 2

Plate Loaded Chest Press

Seated Shoulder Press (Dumbbell)

Single Arm Overhead Tricep Extension

Lat Pulldown (Single Arm)

Cable Low Row

Lateral Raise (Dumbbell)

Single Arm Rear Delt Cable Fly

Bicep Curl (EZ Bar)

Upper 3

Incline Bench Press (Smith Machine)

shoulder Press (Smith)

Dip (Weighted)

Lat Pulldown

T-Bar Row

Lateral Raise (Machine)

Reverse Pec Deck

Bicep Curl (Cable)

Upper 1

Leg Press

Leg Extension

Hip Adductor (Machine)

Hip Abductor (Machine)

Single-Leg Leg Curl

Back Extension

Standing Calf Raise

Lower 1

Squat (Smith Machine)

Lying Leg Curl

Lower 3

Hack Squat

Leg Curl

Lower 2

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