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high-frequency total body hypertrophy programming

A 6-day-per-week full-body routine designed to maximize hypertrophy through high frequency and optimized volume distribution.

Static — this skill doesn't adapt to your week.

Tags: hypertrophy, high-frequency, full-body, muscle-growth

Tools used

Procedure

Procedure

  1. Assess Readiness and Schedule: Confirm the user can commit to 6 gym sessions per week. Use get_current_week or plan_week to identify the starting timeframe.

  2. Define Weekly Volume Targets:

    • Aim for 12–18 sets per muscle group per week.
    • Distribute this as 2–3 sets per muscle group per session across 6 sessions.
    • Ensure each muscle group is trained ≥ 2 times per week (specifically 6x in this high-frequency model).

  3. Structure Daily Session Focus: Rotate the emphasis of each session using Daily Undulating Periodization (DUP) to manage fatigue and vary stimulus (Mechanical Tension vs. Metabolic Stress):

    • Day 1: Primary: Quads (6-8 reps) | Secondary: Horiz. Push (8-12 reps) | Tertiary: Vert. Pull (12-15 reps).
    • Day 2: Primary: Back (6-8 reps) | Secondary: Hamstrings/Hinge (8-12 reps) | Tertiary: Vert. Push (12-15 reps).
    • Day 3: Primary: Chest (6-8 reps) | Secondary: Unilateral Quads (8-12 reps) | Tertiary: Horiz. Pull (12-15 reps).
    • Day 4: Primary: Hamstrings (6-8 reps) | Secondary: Vert. Push (8-12 reps) | Tertiary: Horiz. Pull (12-15 reps).
    • Day 5: Primary: Back (6-8 reps) | Secondary: Quads Isolation (12-15 reps) | Tertiary: Chest Isolation (12-15 reps).
    • Day 6: Primary: Shoulders (6-8 reps) | Secondary: Hamstring Isolation (12-15 reps) | Tertiary: Arms/Calves (12-15 reps).
    • Day 7: Rest.

  4. Exercise Selection (Full Gym): Use list_exercise_library to select stable movements. Prioritize machines to minimize stability requirements and maximize recruitment:

    • Quads: Hack Squat, Leg Press, Smith Machine Squat, Leg Extension.
    • Hamstrings: RDL, Seated Leg Curl, Lying Leg Curl.
    • Chest: Incline DB Press, Converging Machine Press, Cable Flye.
    • Back: Lat Pulldown, Chest-Supported Row, Single-Arm Cable Row.
    • Shoulders: DB Lateral Raise, Machine Overhead Press.

  5. Configure Sets, Reps, and Rest:

    • Intensity: All sets must be performed at 1–3 Reps in Reserve (RIR).
    • Rest: 2–3 minutes for compounds (Primary focus); 60–90 seconds for isolations (Tertiary focus).
    • Fatigue Management: Limit eccentric-heavy movements like RDLs to no more than 2 sessions per week.

  6. Implementation: Use create_workout and add_exercise to build the 6-day block in the user's plan.

  7. Progression Logic Instruction: Instruct the user to follow Double Progression:

    • Increase weight only when the top of the assigned rep range is reached for all sets of an exercise.