- Level
- Advanced
- Block lengths
- 16 weeks
- Training
- 3, 4 or 5 days a week
- Session length
- 70 to 95 min
In short
High frequency training is a 16-week block that trains each lift often. It suits experienced lifters with solid technique, a consistent schedule and the ability to recover from frequent training. A session takes about 70 to 95 minutes, including warm-ups and accessories.
How the weeks change
Sets peak in the middle, then fall away while the top set climbs to the test in week 16.
A typical week
Bench is trained in all four sessions, and squat and deadlift each appear in three.
Mon Heavy Squat + Volume Bench
- Competition Squat 4×6 · 76% · RPE 7
- Competition Bench Press 4×8 · 71% · RPE 7
+ 3 accessories
Tue Heavy Bench + Volume Squat
- Competition Bench Press 4×5 · 80% · RPE 7.5
- Pause Squat 4×6 · 65% · RPE 6.5
- Deficit Deadlift 3×6 · 64% · RPE 6
+ 2 accessories
Thu Heavy Deadlift + Volume Bench
- Competition Deadlift 4×5 · 78% · RPE 7
- Close-Grip Bench Press 4×6 · 70% · RPE 7.5
+ 3 accessories
Fri Bench Volume + Volume Deadlift + Technique Squat
- Pause Bench Press 4×6 · 72% · RPE 7
- Pause Deadlift 4×5 · 69% · RPE 7
- Tempo Squat 3×8 · 57% · RPE 6
+ 2 accessories
Loads are a percentage of your starting max on that lift.
What you can expect
You bench in every session and squat and deadlift three times a week, mostly through variations like pause, tempo and deficit lifts. The first four weeks settle you into that rhythm at moderate effort. Weeks 5 to 8 carry the most sets of the block, so expect the sessions to run long. From week 9 the top sets get heavier while the set count falls, and the effort climbs to RPE 9.5. Weeks 13 to 15 taper, and week 16 tests a single at RPE 10 on each lift.
Best for
Experienced lifters with solid technique, a consistent schedule and the ability to recover from frequent training. Beginners should start elsewhere, since this block has no beginner entry point.
What to be careful about
- Shoulder pain. Bench four times a week loads the shoulders often. If pain shows up, do not train through it, and see a physio if it persists.
- Extra sets. Bench comes up four times a week, so extra sets on one day add up across the week. Keep each session to the prescribed sets.
- Busy schedules. Four sessions a week is demanding with a busy schedule, so check you can keep all four before you start.