High Frequency Low Volume U/L

Unlock your strength potential with the High Frequency Low Volume U/L program! Over 18 weeks, this four-day-a-week plan focuses on upper/lower body splits, maximizing muscle engagement while minimizing fatigue. Each session is strategically designed with targeted exercises like Lat Pulldowns, Split Squats, and Chest Presses, ensuring you build strength efficiently. Perfect for lifters looking to enhance their performance and achieve noticeable gains without overwhelming volume. Dive in and elevate your training!

Intermediate level program aimed at helping people build strength and size, without hindering the ability to run 15+ miles/week. 

Add me on strava! - Brayden Jewell (fort dubya, Texas)

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Week 15

Week 16

Week 17

Week 18

Tricep Extension (Cable)

Lat Pulldown

Seated Row (Cable)

Incline Chest Press (Machine)

Lateral Raise (Cable)

Hip Abductor (Machine)

Hip Adductor (Machine)

Pallof Press

Upper A - Back

Spider Curl

Split Squat (Smith Machine)

Step-Up (Weighted)

Shrug (Dumbbell)

Chest Fly (Cable)

Calf Raise (Machine)

Cable Crunch

Lower A - Quads

Hammer Curl (Dumbbell)

Chest Press (Machine)

Pec Deck (Machine)

Pull-Up (Bodyweight)

Rear Delt Fly (Cable)

Hip Thrust (Machine)

Back Extension (Weighted)

Plank

Upper B - Chest

Deadlift (Barbell)

Hamstring Curl

Bent Over Row (Barbell)

Shoulder Press (Machine)

Hanging Leg Raise

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