High Frequency Five Days a Week Full Body Split

This program is a high frequency full body split that is five days a week. It is focused on hypertrophy and is ideally done with a commercial or full gym but could possibly be done with a garage gym using substitutional exercises. It is designed for intermediate to advanced lifters and you should feel free to superset any non-overlapping exercises to save time without sacrificing any gains

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Chest Supported Row (Machine)

Lat Pulldown (Single Arm)

High Row

Shrug (Dumbbell)

Overhead Tricep Extension (Cable)

Bayesian Curl

Incline Chest Press (Machine)

Pec Deck (Machine)

Leg Press

Reverse Nordic Curl

Calf Raise (Leg Press)

Partial Lateral Raise (Cable)

Abs Crunch (Machine)

Romanian Deadlift (Barbell)

Seated Hamstring Curl

Side Bend (Dumbbell)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Pec Fly (Dumbbell)

Cable Flexion Row

Pullover (Dumbbell)

Bulgarian Split Squat (Dumbbell)

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