Alex Eubanks Split (High Frequency Training)

High Frequency Training is a better way to really maximize getting a great workout in without getting gassed by the end of a workout. Great way to build size and muscle. You’ll hit a muscle group 1-3 times a workout besides 3-5. Is it different? Yes. But why not try it? You can hit a muscle group 2-3 times a week depending how many days you workout a week. 4-6 days a week is best. (You can add in ABS whenever)

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Week 1

Week 2

Week 3

Week 4

Incline Bench Press (Barbell)

Chest Fly (Machine)

Lat Pulldown (Single Arm)

Shoulder Press (Machine)

Lying Pullover (Cable)

French Press

Incline Curl (Dumbbell)

Lateral Raise (Dumbbell)

Upper B

Bench Press (Barbell)

Seated Row (Cable)

Dip (Weighted)

Overhead Extension (EZ Bar)

Preacher Curl (EZ Bar)

Rear Delt Fly (Dumbbell)

Upper A

Seated Hamstring Curl

Hack Squat

Leg Extension

Hip Adductor (Machine)

Seated Calf Raise

Lower A

Leg Press

Romanian Deadlift (Barbell)

Standing Calf Raise

Lower B

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