Full Body High Frequency Program
Bulking
Intermediate
Machine strength
Plan Details
The Full Body High Frequency Program routine by m1ch4L is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Full body workout four/five days per week. There are four complementing full body workout variants (A, B, C, D). Train two or three days in a row and then take one day rest. Repeat while consecutively cycling through the workouts. Example: - Monday: Full body workout A - Tuesday: Full body workout B - Wednesday: Rest - Thursday: Full body workout C - Friday: Full body workout D - Saturday: Rest - Sunday: Full body workout A - Monday: Full body workout B - Tuesday: Rest - Wednesday: Full body workout C - Thursday: Full body workout D - Friday: Rest - Saturday: Full body workout A - Sunday: Full body workout B etc.
Routine detail
Day 1
A
Est. 89 min
9 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dip
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Weight Plate Rotation
2 Sets x 12 Reps
Day 2
B
Est. 81 min
9 exercises
Barbell Bench Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Day 3
C
Est. 92 min
9 exercises
Barbell Deadlift
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Assisted Chin-Up
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Day 4
D
Est. 77 min
8 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Leverage Chest Press
3 Sets x 12 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
