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Half Body A/B/C - (6X/week)

Hypertrophy Coach

Coach

Joe Bennett

This is the most training week I will put anyone on. If your life has six days in it and the recovery to match, it is also the most you will get out of a week.

Half Body A/B/C is upper and lower, three times each. Six sessions, everything trained three times a week.

It runs an A/B/C rotation: three different upper days and three different lower days, so no session ever repeats. This is peak frequency and volume for most people, which is exactly why it needs the time and the recovery to back it.

No junk volume. No random exercises.

Just the most complete week I know how to build, for lifters who can actually take it.

$49

Get Half Body A/B/C - (6X/week)

Everything Trained Three Times

Upper and lower, three sessions each. That is about as much frequency per body part as most people can recover from, and it is the whole reason to run six days instead of four.

Six Distinct Sessions, No Repeats

Upper A, B and C. Lower A, B and C. You never run the same workout twice in a week, which is what keeps six days from grinding down the same joints and the same patterns.

Only If You Have The Recovery

This is the honest catch. Six sessions only works if your sleep, food and stress can support it. If they cannot, the four day version will outperform this one for you.

Peak Volume, Still Organized

More volume does not mean piled on at random. Exercise selection, rest and proximity to failure are all still deliberate, so the extra work actually goes somewhere useful.

Built In Logbook

Progression is planned, not guessed. Every lift is tracked, and your lifetime lift history is one tap away, so you always know exactly what you have to beat.

Features

Programming 6 days per week

6 days per week training sessions.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbells, dumbbells and a cable stack

Recommended

Commercial gym machines and an adjustable bench

Sample Week

Week 1 of 12-week program

Sunday

Upper A

Incline Smith

2 x 8

Wide Grip Pull Ups

2 x 8

Rack Military Press

2 x 8

Chest Supported Machine Row Upper Back And Lat

2 x 8

Cable Rear Delts

10, 10, 12

Smith JM Press Banded

8, 8, 12

Monday

Lower A

Smith Squats

2 x 8

Lying Leg Curls

2 x 8

Leg Press

8, 12

Rear Foot Elevated Split Squats

10, 10, 15

Hip Loaded Calf Raise

8, 10, 10

Hanging Leg Raises

3 x 8

Tuesday

Upper B

Incline DB Press

2 x 8

Chest Supported Tbar Row

2 x 8

Roller Cable Flys

10, 10, 12

Single Arm Cable Pull Down

8, 10, 10

Lying Cuff Lateral Raises

10, 10, 15

Single Arm DB Preacher Curls

8, 10, 10

Wednesday

Lower B

RDL

2 x 8

Seated Leg Curl

2 x 8

Hack Squats

2 x 8

Barbell Thrusts

10, 10, 15

Hip Loaded Calf Raise

8, 10, 10

Ab Mat Crunches

3 x 8

Thursday

Upper C

Neutral Grip Pull Ups

2 x 8

Roller Cable Flys

2 x 8

Behind The Back Cable Lateral Raises

2 x 8

Cross Cable Triceps Extensions

8, 8, 12

Incline Cable Curl

8, 8, 12

Wrist Curls

8, 8, 12

Friday

Lower C

Lying Leg Curls

2 x 8

Leg Extensions

2 x 8

Adductor Machine

2 x 8

45 Degree Hip Extension

2 x 8

Ab Mat Crunches

2 x 8

Wrist Extensions

8, 8, 12

Coach

More from Hypertrophy Coach

Joe Bennett

Olympian Coach | Educator | 20+ years of coaching experience I have coached thousands of lifters and competitors and specialize in building muscle through intelligent programming, not guesswork. Half Body A/B/C is the most training week I will put anyone on, and it is only for people who can recover from it.

What are you waiting for?

Six days a week only works if it is organized properly. Otherwise it is just a lot of tired. Upper and lower three times each, six distinct sessions, every variable already decided. This is that plan.

Get Half Body A/B/C - (6X/week)

FAQs

Who is this program best for?

Advanced through beginner, but only if you genuinely have the time and the recovery. Six sessions a week is a real commitment and this is peak frequency and volume for most people.

Should I run this or the four day version?

If your sleep, food and stress can support six sessions, run this. If they cannot, Half Body A/B at four days will get you further. More frequency is only better when you can recover from it.

What is the A/B/C rotation?

For each day of the split there are three versions. Upper A, B and C, and Lower A, B and C. You never repeat a session inside a week, so six days does not mean six times the same wear.

Do I need a full gym?

A commercial gym is ideal. At minimum you need barbells, dumbbells and a cable stack. Machines make some of the work better but almost everything has a free weight alternative you can swap in.