gym4ever
BodybuildingABOUT THIS PROGRAM
In recent years, full body, Intensity training has become a very popular programming style in the evidence-based fitness community. Many top natural bodybuilding coaches, professional natural bodybuilders, and strength athletes are a testament to its success.
For trainees looking to build muscle, this program introduces five advantages to employing a high-frequency approach. Potential concerns that deserve careful attention are also addressed. This program is best suited for those looking to push themselves from the intermediate to the advanced stage of physique development. Increasing frequency of training provides a novel training stimulus, unique weekly volume distribution, and the highest possible potential for "practicing lifting," challenging the body in a way it likely has never been challenged before.
5 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
3 x 4 @ 8
B
DUMBBELL INCLINE PRESS
3 x 8 @ 8
C
Lying Leg Curl
3 x 10 @ 7
D
PRONATED PULLDOWN
3 x 10 @ 7
E
SUPINATED EZ BAR CURL
3 x 15 @ 9
F
HANGING LEG RAISE
3 x 12 @ 7
A
Barbell Bench Press
3 x 5 @ 8
B
LOW TO HIGH CABLE FLYE
3 x 15 @ 8
C
BARBELL HIP THRUST OR ROMANIAN DEADLIFT
3 x 12 @ 6
D
CHEST-SUPPORTED T-BAR ROW
3 x 15 @ 6
E
DB Arnold Press
3 x 10 @ 7
F
TRICEP PRESSDOWN
3 x 15 @ 7
G
HEX BAR OR SMITH MACHINE SHRUG
3 x 12 @ 6
A
Weighted Pull Ups
3 x 6 @ 8
B
HUMBLE ROW
3 x 10 @ 8
C
Leg Press
3 x 15 @ 6
D
STANDING CALF RAISE
3 x 8 @ 7
E
C1. CABLE ROPE UPRIGHT ROW
3 x 10 @ 7
F
Hammer Curl
3 x 8 @ 9
A
Deadlift
3 x 2 @ 9
B
Dip
3 x 10 @ 8
C
Glute-Ham Raise
3 x 10 @ 6
D
Leg Extension
3 x 15 @ 7
E
CABLE PULL-OVER
3 x 15 @ 7
F
DUMBBELL LATERAL RAISE
3 x 15 @ 7
G
ROPE FACEPULL (SCAPULAR RETRACTION)
3 x 15 @ 7
H
EZ BAR SKULL CRUSHER
3 x 15 @ 7
A
Overhead Press
3 x 6 @ 8
B
EGYPTIAN LATERAL RAISE
3 x 8 @ 8
C
CABLE SEATED ROW
3 x 12 @ 7
D
MACHINE SEATED HIP ABDUCTION
3 x 15 @ 7
E
INCLINE DUMBBELL CURL
3 x 10 @ 8
F
BICYCLE CRUNCH
3 x 15 @ 7
G
STANDING CALF RAISE
3 x 12 @ 7
H
Push-Up Plus
3 x 10 @ 7
A
A
Dave Oliver
David is an experienced personal trainer with several years of experience in the fitness industry, specifically at the Gym4you.
