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Super Frequency (6 days per week)
by Marley V.
Program Description
Trains each muscle directly with 3x per week frequency. Specialization for chest, back and side delts. Each session consists 15 sets, workouts can be completed in 45 mins+. Experiment with rest, looking at rep drop-off over multiple sets. Keep rest time so that most movements drop off 1-2 reps per set when training hard. Movements are generally stretch biased in both range of motion and resistance profiles, as there is a growing mound of research which shows that this is significantly better for muscle growth. If you are in a home gym or less busy gym, chest and back exercises can be supersetted - only if you find that cardio is not a limiting factor. Supersetting arm isolation and leg isolation is recommended.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
May 30, 2024 06:35
Last Edited
May 30, 2024 07:31
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
5-7 Reps
10-15 Reps
@7
@9
2
Pull-Up (Weighted)
3 Sets
1 Set
5-7 Reps
10-15 Reps
@8
@10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
4
Seated Row (Cable)
2 Sets
8-12 Reps
@10
5
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
5-7 Reps
@7
2
Leg Press
3 Sets
8-12 Reps
@9
3
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@9
4
JM Press
3 Sets
8-12 Reps
@9
5
Seated Hamstring Curl
3 Sets
6-8 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
T-Bar Row
3 Sets
8-12 Reps
@9
3
Dip (Weighted)
3 Sets
10-15 Reps
@9
4
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
@10
5
Lu Raise
3 Sets
10-15 Reps
@10
Day 4
1
Hack Squat
3 Sets
7-10 Reps
@9
2
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Skull Crusher
3 Sets
8-12 Reps
@10
5
Leg Extension
3 Sets
10-15 Reps
@10
Day 5
1
Overhead Press (Barbell)
3 Sets
5-7 Reps
@8
2
Pullover (Dumbbell)
3 Sets
7-10 Reps
@9
3
Bench Press (Close Grip)
3 Sets
8-10 Reps
@9
4
Chin-Up (Weighted)
3 Sets
10-15 Reps
@10
5
One Arm Lateral Raise (Cable)
3 Sets
6-8 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
@10
4
Leg Extension
3 Sets
8-12 Reps
@10
5
Hamstring Curl
3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
5-7 Reps
10-15 Reps
@7
@9
2
Pull-Up (Weighted)
3 Sets
1 Set
5-7 Reps
10-15 Reps
@8
@10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
4
Seated Row (Cable)
2 Sets
8-12 Reps
@10
5
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
5-7 Reps
@7
2
Leg Press
3 Sets
8-12 Reps
@9
3
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@9
4
JM Press
3 Sets
8-12 Reps
@9
5
Seated Hamstring Curl
3 Sets
6-8 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
T-Bar Row
3 Sets
8-12 Reps
@9
3
Dip (Weighted)
3 Sets
10-15 Reps
@9
4
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
@10
5
Lu Raise
3 Sets
10-15 Reps
@10
Day 4
1
Hack Squat
3 Sets
7-10 Reps
@9
2
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Skull Crusher
3 Sets
8-12 Reps
@10
5
Leg Extension
3 Sets
10-15 Reps
@10
Day 5
1
Overhead Press (Barbell)
3 Sets
5-7 Reps
@8
2
Pullover (Dumbbell)
3 Sets
7-10 Reps
@9
3
Bench Press (Close Grip)
3 Sets
8-10 Reps
@9
4
Chin-Up (Weighted)
3 Sets
10-15 Reps
@10
5
One Arm Lateral Raise (Cable)
3 Sets
6-8 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
@10
4
Leg Extension
3 Sets
8-12 Reps
@10
5
Hamstring Curl
3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
5-7 Reps
10-15 Reps
@7
@9
2
Pull-Up (Weighted)
3 Sets
1 Set
5-7 Reps
10-15 Reps
@8
@10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
4
Seated Row (Cable)
2 Sets
8-12 Reps
@10
5
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
5-7 Reps
@7
2
Leg Press
3 Sets
8-12 Reps
@9
3
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@9
4
JM Press
3 Sets
8-12 Reps
@9
5
Seated Hamstring Curl
3 Sets
6-8 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
T-Bar Row
3 Sets
8-12 Reps
@9
3
Dip (Weighted)
3 Sets
10-15 Reps
@9
4
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
@10
5
Lu Raise
3 Sets
10-15 Reps
@10
Day 4
1
Hack Squat
3 Sets
7-10 Reps
@9
2
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Skull Crusher
3 Sets
8-12 Reps
@10
5
Leg Extension
3 Sets
10-15 Reps
@10
Day 5
1
Overhead Press (Barbell)
3 Sets
5-7 Reps
@8
2
Pullover (Dumbbell)
3 Sets
7-10 Reps
@9
3
Bench Press (Close Grip)
3 Sets
8-10 Reps
@9
4
Chin-Up (Weighted)
3 Sets
10-15 Reps
@10
5
One Arm Lateral Raise (Cable)
3 Sets
6-8 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
@10
4
Leg Extension
3 Sets
8-12 Reps
@10
5
Hamstring Curl
3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
5-7 Reps
10-15 Reps
@7
@9
2
Pull-Up (Weighted)
3 Sets
1 Set
5-7 Reps
10-15 Reps
@8
@10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
4
Seated Row (Cable)
2 Sets
8-12 Reps
@10
5
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
5-7 Reps
@7
2
Leg Press
3 Sets
8-12 Reps
@9
3
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@9
4
JM Press
3 Sets
8-12 Reps
@9
5
Seated Hamstring Curl
3 Sets
6-8 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
T-Bar Row
3 Sets
8-12 Reps
@9
3
Dip (Weighted)
3 Sets
10-15 Reps
@9
4
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
@10
5
Lu Raise
3 Sets
10-15 Reps
@10
Day 4
1
Hack Squat
3 Sets
7-10 Reps
@9
2
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Skull Crusher
3 Sets
8-12 Reps
@10
5
Leg Extension
3 Sets
10-15 Reps
@10
Day 5
1
Overhead Press (Barbell)
3 Sets
5-7 Reps
@8
2
Pullover (Dumbbell)
3 Sets
7-10 Reps
@9
3
Bench Press (Close Grip)
3 Sets
8-10 Reps
@9
4
Chin-Up (Weighted)
3 Sets
10-15 Reps
@10
5
One Arm Lateral Raise (Cable)
3 Sets
6-8 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
@10
4
Leg Extension
3 Sets
8-12 Reps
@10
5
Hamstring Curl
3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
5-7 Reps
10-15 Reps
@7
@9
2
Pull-Up (Weighted)
3 Sets
1 Set
5-7 Reps
10-15 Reps
@8
@10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
4
Seated Row (Cable)
2 Sets
8-12 Reps
@10
5
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
5-7 Reps
@7
2
Leg Press
3 Sets
8-12 Reps
@9
3
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@9
4
JM Press
3 Sets
8-12 Reps
@9
5
Seated Hamstring Curl
3 Sets
6-8 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
T-Bar Row
3 Sets
8-12 Reps
@9
3
Dip (Weighted)
3 Sets
10-15 Reps
@9
4
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
@10
5
Lu Raise
3 Sets
10-15 Reps
@10
Day 4
1
Hack Squat
3 Sets
7-10 Reps
@9
2
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Skull Crusher
3 Sets
8-12 Reps
@10
5
Leg Extension
3 Sets
10-15 Reps
@10
Day 5
1
Overhead Press (Barbell)
3 Sets
5-7 Reps
@8
2
Pullover (Dumbbell)
3 Sets
7-10 Reps
@9
3
Bench Press (Close Grip)
3 Sets
8-10 Reps
@9
4
Chin-Up (Weighted)
3 Sets
10-15 Reps
@10
5
One Arm Lateral Raise (Cable)
3 Sets
6-8 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
@10
4
Leg Extension
3 Sets
8-12 Reps
@10
5
Hamstring Curl
3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
5-7 Reps
10-15 Reps
@7
@9
2
Pull-Up (Weighted)
3 Sets
1 Set
5-7 Reps
10-15 Reps
@8
@10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
4
Seated Row (Cable)
2 Sets
8-12 Reps
@10
5
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
5-7 Reps
@7
2
Leg Press
3 Sets
8-12 Reps
@9
3
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@9
4
JM Press
3 Sets
8-12 Reps
@9
5
Seated Hamstring Curl
3 Sets
6-8 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
T-Bar Row
3 Sets
8-12 Reps
@9
3
Dip (Weighted)
3 Sets
10-15 Reps
@9
4
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
@10
5
Lu Raise
3 Sets
10-15 Reps
@10
Day 4
1
Hack Squat
3 Sets
7-10 Reps
@9
2
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Skull Crusher
3 Sets
8-12 Reps
@10
5
Leg Extension
3 Sets
10-15 Reps
@10
Day 5
1
Overhead Press (Barbell)
3 Sets
5-7 Reps
@8
2
Pullover (Dumbbell)
3 Sets
7-10 Reps
@9
3
Bench Press (Close Grip)
3 Sets
8-10 Reps
@9
4
Chin-Up (Weighted)
3 Sets
10-15 Reps
@10
5
One Arm Lateral Raise (Cable)
3 Sets
6-8 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
@10
4
Leg Extension
3 Sets
8-12 Reps
@10
5
Hamstring Curl
3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
5-7 Reps
10-15 Reps
@7
@9
2
Pull-Up (Weighted)
3 Sets
1 Set
5-7 Reps
10-15 Reps
@8
@10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
4
Seated Row (Cable)
2 Sets
8-12 Reps
@10
5
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
5-7 Reps
@7
2
Leg Press
3 Sets
8-12 Reps
@9
3
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@9
4
JM Press
3 Sets
8-12 Reps
@9
5
Seated Hamstring Curl
3 Sets
6-8 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
T-Bar Row
3 Sets
8-12 Reps
@9
3
Dip (Weighted)
3 Sets
10-15 Reps
@9
4
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
@10
5
Lu Raise
3 Sets
10-15 Reps
@10
Day 4
1
Hack Squat
3 Sets
7-10 Reps
@9
2
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Skull Crusher
3 Sets
8-12 Reps
@10
5
Leg Extension
3 Sets
10-15 Reps
@10
Day 5
1
Overhead Press (Barbell)
3 Sets
5-7 Reps
@8
2
Pullover (Dumbbell)
3 Sets
7-10 Reps
@9
3
Bench Press (Close Grip)
3 Sets
8-10 Reps
@9
4
Chin-Up (Weighted)
3 Sets
10-15 Reps
@10
5
One Arm Lateral Raise (Cable)
3 Sets
6-8 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
@10
4
Leg Extension
3 Sets
8-12 Reps
@10
5
Hamstring Curl
3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
5-7 Reps
10-15 Reps
@7
@9
2
Pull-Up (Weighted)
3 Sets
1 Set
5-7 Reps
10-15 Reps
@8
@10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
4
Seated Row (Cable)
2 Sets
8-12 Reps
@10
5
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
5-7 Reps
@7
2
Leg Press
3 Sets
8-12 Reps
@9
3
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@9
4
JM Press
3 Sets
8-12 Reps
@9
5
Seated Hamstring Curl
3 Sets
6-8 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
T-Bar Row
3 Sets
8-12 Reps
@9
3
Dip (Weighted)
3 Sets
10-15 Reps
@9
4
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
@10
5
Lu Raise
3 Sets
10-15 Reps
@10
Day 4
1
Hack Squat
3 Sets
7-10 Reps
@9
2
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Skull Crusher
3 Sets
8-12 Reps
@10
5
Leg Extension
3 Sets
10-15 Reps
@10
Day 5
1
Overhead Press (Barbell)
3 Sets
5-7 Reps
@8
2
Pullover (Dumbbell)
3 Sets
7-10 Reps
@9
3
Bench Press (Close Grip)
3 Sets
8-10 Reps
@9
4
Chin-Up (Weighted)
3 Sets
10-15 Reps
@10
5
One Arm Lateral Raise (Cable)
3 Sets
6-8 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
@10
4
Leg Extension
3 Sets
8-12 Reps
@10
5
Hamstring Curl
3 Sets
8-12 Reps
@10