ROUTINE 06HIGH FREQUENCY
Upper / Lower Split
DAY 01: UPPER
Chest · Back · Shoulders · Arms
- 01ChestBarbell Bench Press
- 02BackBarbell Row
- 03ShouldersOverhead Press
- 04LatsWeighted Pull-Ups
- 05Biceps, ShouldersDumbbell Curl to Press
DAY 02: LOWER
Quads · Hamstrings · Glutes · Calves
- 01Quads, GlutesBarbell Back Squat
- 02HamstringsRomanian Deadlift
- 03Quads, GlutesBulgarian Split Squat
- 04HamstringsLeg Curl
- 05CalvesStanding Calf Raise
DAY 03: UPPER
Chest · Back · Shoulders · Arms
- 01Upper ChestIncline Dumbbell Press
- 02Lats, BicepsWeighted Chin-Ups
- 03Lateral DeltsDumbbell Lateral Raise
- 04Mid BackCable Row
- 05TricepsTricep Dip
DAY 04: LOWER
Quads · Hamstrings · Glutes · Calves
- 01QuadsFront Squat
- 02GlutesHip Thrust
- 03QuadsLeg Press
- 04HamstringsNordic Curl
- 05CalvesSeated Calf Raise