High Frequency Low Volume U/L

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 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

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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