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  1. #1
    Registered User StrengthStudnt's Avatar
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    Low Volume High Frequency U/L 4 day on one day off

    So I am looking to workout pretty much every day if possible as I use training to get my stress out and genuinely just love lifting. I have heard low volume high frequency training has a lot of success when it comes to strength and hypertrophy gains and I just wanted to ask peoples opinions on running the upper lower split x4 with one rest day with this concept. I will write some example workouts so you can get an idea of the volume. I will be focusing on compounds with a mix of powerlifting strength and hypertrophy goals but I do love weighted calisthenics too I'll be using progressive overload so when I get one rep more over my goal on every set of each exercise I'll increase the weight and I'll be going to near failure but not full on most sets.

    Upper A: Weighted Pullups- 4x5
    Weight Dips- 4x 8-10
    Barbell Row- 4x 8-10
    Dumbell Flat Bench Press- 4x 8-10
    Barbell Curls- 3x 8-12
    Skull Crushers- 3x 8-12
    Reverse Flyes- 3x 10-12

    Lower A: Squats- 4x5
    Romanian Deadlifts-3x 8-10
    Leg press- 3x 8-10
    Barbell Hip thrusts- 3x 8-12
    Calf Raises- 3 x 10-12


    I would be alternating leg days as deadlift or squat strength dominant and alternating upper days with weighted pullups in the 5 rep range and dips in the 8-10 and then bench press in the 5 rep range on the next day and pullups at the 8-10 to even out the push and pull strength gains.

    Any critique would be very welcome Is this too much to run 6 days a week or with adequate rest and nutrition is it possible without detrimenting gains or risking injury? Cheers
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  2. #2
    Unregistered User MyEgoProblem's Avatar
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    Id have leg curs & extensions in there.
    But looks fine for what it is. 👍
    FMH crew - Couch.

    If a post sounds like N=1 and that they have no experience coaching anyone but them selves?

    Do the math. You ain't that person, their experience probably isn't going to be yours. Can still be useful for inspiration - try things, follow athlete response and track trends In your training.
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  3. #3
    Registered User air2fakie's Avatar
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    I don’t really consider that low volume, but if it’s low compared to your usual training it should be fine. Give it a try and adjust as necessary.
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