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High Frequency training
Bulking
Intermediate
Machine strength
Plan Details
The High Frequency training routine by dieandgo is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Fullbody A
Est. 42 min
7 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 10 Reps
Barbell Curl
2 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Tue
Fullbody B
Est. 54 min
7 exercises
Cable Cross-Over
3 Sets x 15 Reps
Chin-Up with Knee Raise
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Thu
Fullbody C
Est. 41 min
7 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 8 Reps
Cable Rope Face Pull
2 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Sat
Fullbody D
Est. 46 min
7 exercises
Barbell Decline Bench Press
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Cable Tricep Kickback
2 Sets x 8 Reps
Dumbbell Concentration Curl
2 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
