HFT - High Frequenzy Training
General
Advanced
Barbell
Plan Details
The HFT - High Frequenzy Training routine by DocHeadShot is a 26 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
1
Est. 21 min
5 exercises
Barbell Squat
2 Sets x 12 Reps
Barbell Military Press
2 Sets x 12 Reps
Dip
2 Sets x 12 Reps
Barbell Curl
2 Sets x 12 Reps
Machine Ab Crunch
2 Sets x 12 Reps
Day 2
2
Est. 22 min
5 exercises
Barbell Deadlift
4 Sets x 5 Reps
Barbell Military Press
4 Sets x 5 Reps
Dumbbell Bent-Over Row
4 Sets x 5 Reps
Dumbbell Tricep Extension
4 Sets x 5 Reps
Weight Plate Rotation
4 Sets x 5 Reps
Day 3
3
Est. 23 min
5 exercises
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 4
4
Est. 21 min
5 exercises
Barbell Squat
2 Sets x 12 Reps
Barbell Military Press
2 Sets x 12 Reps
Dip
2 Sets x 12 Reps
Barbell Curl
2 Sets x 12 Reps
Leg Raise
2 Sets x 12 Reps
Day 5
5
Est. 22 min
5 exercises
Barbell Deadlift
4 Sets x 5 Reps
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Bent-Over Row
4 Sets x 5 Reps
Dumbbell Tricep Extension
4 Sets x 5 Reps
Weight Plate Rotation
4 Sets x 5 Reps
Day 6
6
Est. 23 min
5 exercises
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 7
7
Est. 24 min
5 exercises
Barbell Good Morning
2 Sets x 15 Reps
Barbell Decline Bench Press
2 Sets x 15 Reps
Chin-Up with Knee Raise
2 Sets x 15 Reps
Dumbbell Tricep Kickback
2 Sets x 15 Reps
Dumbbell Bent-Over Raise
2 Sets x 15 Reps
Day 8
8
Est. 21 min
5 exercises
Barbell Squat
2 Sets x 12 Reps
Barbell Military Press
2 Sets x 12 Reps
Dip
2 Sets x 12 Reps
Barbell Curl
2 Sets x 12 Reps
Machine Ab Crunch
2 Sets x 12 Reps
Day 9
9
Est. 22 min
5 exercises
Barbell Deadlift
4 Sets x 5 Reps
Barbell Military Press
4 Sets x 5 Reps
Dumbbell Bent-Over Row
4 Sets x 5 Reps
Dumbbell Tricep Extension
4 Sets x 5 Reps
Weight Plate Rotation
4 Sets x 5 Reps
Day 10
10
Est. 23 min
5 exercises
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 11
11
Est. 24 min
5 exercises
Barbell Good Morning
2 Sets x 15 Reps
Barbell Decline Bench Press
2 Sets x 15 Reps
Chin-Up with Knee Raise
2 Sets x 15 Reps
Dumbbell Tricep Kickback
2 Sets x 15 Reps
Dumbbell Bent-Over Raise
2 Sets x 15 Reps
Day 12
12
Est. 32 min
8 exercises
Barbell Squat
2 Sets x 12 Reps
Barbell Military Press
2 Sets x 12 Reps
Dip
2 Sets x 12 Reps
Pause AM - PM (6h)
1 Set
Machine Leg Curl (Prone)
4 Sets x 5 Reps
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Bent-Over Row
4 Sets x 5 Reps
Powerroller
4 Sets x 5 Reps
Day 13
13
Est. 23 min
5 exercises
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 14
14
Est. 38 min
8 exercises
Barbell Deadlift
6 Sets x 3 Reps
Barbell Decline Bench Press
6 Sets x 3 Reps
Chin-Up with Knee Raise
6 Sets x 3 Reps
Pause AM - PM (6h)
1 Set
Barbell Step-Up
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Day 15
15
Est. 40 min
10 exercises
Barbell Squat
2 Sets x 12 Reps
Barbell Military Press
2 Sets x 12 Reps
Dip
2 Sets x 12 Reps
Barbell Curl
2 Sets x 12 Reps
Machine Calf Raise
2 Sets x 12 Reps
Pause AM - PM (6h)
1 Set
Machine Leg Curl (Prone)
4 Sets x 5 Reps
Barbell Bench Press
4 Sets x 5 Reps
Powerroller
4 Sets x 5 Reps
Dumbbell Tricep Extension
4 Sets x 5 Reps
Day 16
16
Est. 23 min
5 exercises
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 17
17
Est. 53 min
11 exercises
Barbell Deadlift
6 Sets x 3 Reps
Barbell Decline Bench Press
6 Sets x 3 Reps
Chin-Up with Knee Raise
6 Sets x 3 Reps
Barbell Push Press
6 Sets x 3 Reps
Machine Seated Calf Raise
6 Sets x 3 Reps
Pause AM - PM (6h)
1 Set
Barbell Step-Up
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Day 18
18
Est. 44 min
11 exercises
Barbell Squat
2 Sets x 12 Reps
Barbell Military Press
2 Sets x 12 Reps
Dip
2 Sets x 12 Reps
Barbell Curl
2 Sets x 12 Reps
Machine Calf Raise
2 Sets x 12 Reps
Pause AM - PM (6h)
1 Set
Machine Leg Curl (Prone)
4 Sets x 5 Reps
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Bent-Over Row
4 Sets x 5 Reps
Powerroller
4 Sets x 5 Reps
Dumbbell Tricep Extension
4 Sets x 5 Reps
Day 19
19
Est. 52 min
11 exercises
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Pause AM - PM (6h)
1 Set
Barbell Romanian Deadlift
2 Sets x 20 Reps
Dumbbell Bench Press
2 Sets x 20 Reps
Cable Seated Row
2 Sets x 20 Reps
Dumbbell Hammer Curl
2 Sets x 20 Reps
Decline Crunch
2 Sets x 20 Reps
Day 20
20
Est. 53 min
11 exercises
Barbell Deadlift
6 Sets x 3 Reps
Barbell Decline Bench Press
6 Sets x 3 Reps
Chin-Up with Knee Raise
6 Sets x 3 Reps
Barbell Push Press
6 Sets x 3 Reps
Machine Seated Calf Raise
6 Sets x 3 Reps
Pause AM - PM (6h)
1 Set
Barbell Step-Up
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Day 21
21
Est. 44 min
11 exercises
Barbell Squat
2 Sets x 12 Reps
Barbell Military Press
2 Sets x 12 Reps
Dip
2 Sets x 12 Reps
Barbell Curl
2 Sets x 12 Reps
Machine Calf Raise
2 Sets x 12 Reps
Pause AM - PM (6h)
1 Set
Machine Leg Curl (Prone)
4 Sets x 5 Reps
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Bent-Over Row
4 Sets x 5 Reps
Powerroller
4 Sets x 5 Reps
Dumbbell Tricep Extension
4 Sets x 5 Reps
Day 22
22
Est. 52 min
11 exercises
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Pause AM - PM (6h)
1 Set
Barbell Romanian Deadlift
2 Sets x 20 Reps
Dumbbell Bench Press
2 Sets x 20 Reps
Cable Seated Row
2 Sets x 20 Reps
Dumbbell Hammer Curl
2 Sets x 20 Reps
Decline Crunch
2 Sets x 20 Reps
Day 23
23
Est. 53 min
11 exercises
Barbell Deadlift
6 Sets x 3 Reps
Barbell Decline Bench Press
6 Sets x 3 Reps
Chin-Up with Knee Raise
6 Sets x 3 Reps
Barbell Push Press
6 Sets x 3 Reps
Machine Seated Calf Raise
6 Sets x 3 Reps
Pause AM - PM (6h)
1 Set
Barbell Step-Up
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Day 24
24
Est. 44 min
11 exercises
Barbell Squat
2 Sets x 12 Reps
Barbell Military Press
2 Sets x 12 Reps
Dip
2 Sets x 12 Reps
Barbell Curl
2 Sets x 12 Reps
Machine Calf Raise
2 Sets x 12 Reps
Pause AM - PM (6h)
1 Set
Machine Leg Curl (Prone)
4 Sets x 5 Reps
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Bent-Over Row
4 Sets x 5 Reps
Powerroller
4 Sets x 5 Reps
Dumbbell Tricep Extension
4 Sets x 5 Reps
Day 25
25
Est. 52 min
11 exercises
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Pause AM - PM (6h)
1 Set
Barbell Romanian Deadlift
2 Sets x 20 Reps
Dumbbell Bench Press
2 Sets x 20 Reps
Cable Seated Row
2 Sets x 20 Reps
Dumbbell Hammer Curl
2 Sets x 20 Reps
Decline Crunch
2 Sets x 20 Reps
Day 26
26
Est. 53 min
11 exercises
Barbell Deadlift
6 Sets x 3 Reps
Barbell Decline Bench Press
6 Sets x 3 Reps
Chin-Up with Knee Raise
6 Sets x 3 Reps
Barbell Push Press
6 Sets x 3 Reps
Machine Seated Calf Raise
6 Sets x 3 Reps
Pause AM - PM (6h)
1 Set
Barbell Step-Up
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
