FrequencyTraining split
60 Min
Muscle building training program looking for increased volume and variety! 💪
Frequency4 Sessions/WeekTraining splitLower/upper
Spiritual successor to our Full Body 3x program with higher frequency, training volume, variety and isolation exercises.
The goal here is gaining muscle mass while maintaining strength in basic movement patterns.
Four days a week. Try co-locating no more than two training days consecutively for optimal recovery. An ideal week would look as follows:
Rest days can contain GPP work like conditioning, mobility work, additional isolation work. Just make sure you're recovering properly.
Progression happens by adding reps, adding weight and resetting reps, or microloading when adding a rep is too difficult.
The app handles progression automatically.
Muscle building training program looking for increased volume and variety! 💪