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High Frequency Full Body Workout
AUDIO TIP
Bulking
Advanced
None
Plan Details
The High Frequency Full Body Workout routine by TheBusyDad is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Day 1: Squat focus + light abs Day 2: OHP + single leg + arms Day 3: Deadlift focus + very light abs Day 4: Bench focus + moderate abs Day 5: Volume/hypertrophy + heavier abs Day 6: Pump/recovery + main ab day Day 7: Rest This is a 6-day high-frequency full-body program designed to build strength and muscle while keeping each session efficient and repeatable. Every day centers around one primary compound lift (squat, deadlift, press variations), supported by targeted supersets that balance push/pull and lower/upper work. Primary Compound sets are 5-6 warmup sets followed by 4 normal sets. If necessary drop weight after initial to maintain rep count. Warmup sets should have 30-90 second rest periods with normal sets 90-120s. Supersets are to be done with minimum rest. Instead of exhausting a muscle in one session, volume is distributed across the week, allowing you to train each muscle group multiple times with better performance and recovery. Warm-ups are streamlined—focused on movement prep and ramp sets rather than stretching—so you’re primed to lift without wasting time. For the 6th day, focus on form and left 75% at most.
Routine detail
Mon
Full Body #1 (Squat Focus)
Est. 211 min
14 exercises
Barbell Glute Bridge
2 Sets x 10 Reps
Bodyweight Squat
2 Sets x 15 Reps
Walking High Knees
2 Sets x 10 Reps
Barbell Squat
10 Sets x 5,5,3,2,1,1,6,6,6,6 Reps
Machine Sled Leg Press
10 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Cable V Bar Pulldown
2 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 9 Reps
Cable Lateral Raise
3 Sets x 9 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Walking
1 Set
Bench Crunch
2 Sets x 10 Reps
Tue
Full Body #2 (Shoulder Focus)
Est. 200 min
12 exercises
Dumbbell Shoulder Press
2 Sets x 8 Reps
Leverage Shoulder Press
10 Sets x 10,8,5,3,2,1,8,8,8,8 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Cable Behind the Back Wrist Curl
3 Sets x 12,10,10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Crunch
2 Sets x 15 Reps
Rowing
1 Set
Wed
Full Body #3 (Deadlift Focus)
Est. 179 min
11 exercises
Barbell Glute Bridge
2 Sets x 10 Reps
Dumbbell Romanian Deadlift
2 Sets x 12 Reps
Dumbbell Hamstring Curl
2 Sets x 10 Reps
Barbell Deadlift
9 Sets x 6,3,2,1,1,6,6,6,6 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 9 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Stationary Bike
1 Set
Thu
Full Body (Bench Focus)
Est. 192 min
12 exercises
Dumbbell Deep Push-Up
2 Sets x 10 Reps
Dumbbell Bench Press
2 Sets x 12 Reps
Leverage Chest Press
8 Sets x 10,8,5,3,1,6,6,6 Reps
Machine Leg Press
3 Sets x 8,9,8 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 9 Reps
Cable Lateral Raise
3 Sets x 9 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Preacher Curl
3 Sets x 8 Reps
Ab Wheel Rollout
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10,10,6 Reps
Walking
1 Set
Fri
Full Body (Volume)
Est. 210 min
13 exercises
Bodyweight Squat
2 Sets x 15 Reps
Push-Up
2 Sets x 20,30 Reps
Barbell Front Squat
10 Sets x 12,12,12,2,2,2,2,2,2,2 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 9 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 9 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Stationary Bike
1 Set
Sat
Full Body #6 (Pump and Recovery)
Est. 191 min
12 exercises
Machine Leg Press
6 Sets x 8,9,8,8,6,10 Reps
Machine Assisted Pull-Up
3 Sets x 10,10,8 Reps
Cable Lateral Raise
3 Sets x 9 Reps
Cable Lateral Raise
3 Sets x 9 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Ab Wheel Rollout
3 Sets x 10,12,12 Reps
Dip
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 10,9,9 Reps
Cable Crunch
3 Sets x 15 Reps
Cable Side Bend
3 Sets x 10,9,9 Reps
Plank
3 Sets
Elliptical Training
1 Set
