Muscle-Building High-Frequency Routine (3-5 Days per Week)

This routine is designed to help you build muscle with high-frequency training. You can perform this workout 3-5 times per week, alternating days, and picking up where you left off on your previous workout.

Day 1

1. Quads – 3 sets
2. Chest – 3 sets
3. Back (Lat-Focused) – 3 sets
4. Shoulder Press – 3 sets
5. Rear Delts – 2 sets
6. Biceps – 3 sets
7. Triceps – 3 sets
8. Hamstrings – 3 sets

Day 2

1. Chest – 3 sets
2. Back (Mid-Back Focused) – 3 sets
3. Side Raises – 3 sets
4. Rear Delts – 2 sets
5. Triceps – 3 sets
6. Biceps – 3 sets
7. Quads – 3 sets
8. Hamstrings – 3 sets

Important Notes:

• Workout Frequency: This routine can be done 3-5 times per week, depending on your preference and recovery.
• Alternating Days: Alternate between Day 1 and Day 2 workouts. Pick up where you left off if you need to skip a day.
• Warm-Up Sets: Warm-up sets should be done before each exercise, but they are not included in the workout listed above.
• Exercise Selection: Choose 1 exercise per body part for each workout.
• Form is Key: Focus on proper form and aim to perform as many reps as you can in good form for each set (don't worry about hitting a specific rep count).
• Progressive Overload: Once you can do 12-15 reps on the first set with good form, increase the weight for the next session.

General Tips for Success:

• Start with a weight you can easily control.
• Gradually raise the weight when you feel ready.
• Keep track of your progress to ensure consistent gains.