High-Frequency Linear
Five barbell days a week. Each day has one heavy lift, one moderate lift and two accessories. Squat, bench, deadlift and overhead press each come up twice. It is a demanding week, so sleep and food need to match.
Bench
| Exercise | Working sets | Reps |
|---|---|---|
| Barbell Bench Press | 5 | 3–5 |
| Overhead Press | 3 | 6–8 |
| Seated Cable Row | 3 | 10–15 |
| Tricep Pushdown | 3 | 10–15 |
Squat
| Exercise | Working sets | Reps |
|---|---|---|
| Barbell Back Squat | 5 | 3–5 |
| Romanian Deadlift | 3 | 6–8 |
| Leg Extension | 3 | 10–15 |
| Cable Crunch | 3 | 10–15 |
Overhead
| Exercise | Working sets | Reps |
|---|---|---|
| Overhead Press | 5 | 3–5 |
| Incline Dumbbell Press | 3 | 6–8 |
| Lat Pulldown | 3 | 10–15 |
| Lateral Raise | 3 | 10–15 |
Deadlift
| Exercise | Working sets | Reps |
|---|---|---|
| Conventional Deadlift | 5 | 3–5 |
| Front Squat | 3 | 6–8 |
| Seated Leg Curl | 3 | 10–15 |
| Cable Face Pull | 3 | 10–15 |
Bench Volume
| Exercise | Working sets | Reps |
|---|---|---|
| Barbell Bench Press | 5 | 6–8 |
| Close-Grip Bench Press | 3 | 8–10 |
| Barbell Row | 3 | 8–10 |
| Barbell Curl | 3 | 10–15 |
How this version differs
- In the style of high-frequency linear-progression programs, not a reproduction.
- Squat, bench, deadlift and overhead press each come up twice a week across five days.
- The app's normal progression runs from the first session.
Common questions
How many days a week is High-Frequency Linear?
High-Frequency Linear trains 5 days a week in BulkForged's template.
- Bench: Monday
- Squat: Tuesday
- Overhead: Wednesday
- Deadlift: Thursday
- Bench Volume: Friday
The days can be moved on the app's schedule.
What exercises are in High-Frequency Linear?
Working sets × reps for each training day.
- Bench
- Barbell Bench Press 5×3–5
- Overhead Press 3×6–8
- Seated Cable Row 3×10–15
- Tricep Pushdown 3×10–15
- Squat
- Barbell Back Squat 5×3–5
- Romanian Deadlift 3×6–8
- Leg Extension 3×10–15
- Cable Crunch 3×10–15
- Overhead
- Overhead Press 5×3–5
- Incline Dumbbell Press 3×6–8
- Lat Pulldown 3×10–15
- Lateral Raise 3×10–15
- Deadlift
- Conventional Deadlift 5×3–5
- Front Squat 3×6–8
- Seated Leg Curl 3×10–15
- Cable Face Pull 3×10–15
- Bench Volume
- Barbell Bench Press 5×6–8
- Close-Grip Bench Press 3×8–10
- Barbell Row 3×8–10
- Barbell Curl 3×10–15
How does High-Frequency Linear progress?
After each session BulkForged reads the completed working sets and sets the next target.
- Rep-range lifts: more reps until you reach the top of the range, then more weight
- Each change is recorded with the workout it came from
- Any target can be edited
Is there a High-Frequency Linear app for Android and Garmin?
BulkForged runs High-Frequency Linear on Android.
- Apply it in one tap and the app sets each next target
- A Garmin watch is optional
- With the watch app the same routine is logged from the wrist, offline
How it progresses in BulkForged
- Apply the program in the app and each day becomes an ordinary routine.
- Rep-range lifts: more reps until you reach the top of the range, then more weight.
- Every change is written to a log you can read.
- Any target is yours to change.
How the progression method works · How applying a program works
Get it on Google PlayOther programs
Heavy Top-Set Wave · Stepped Linear Base · Mehdi's 5x5 · Daily Squat Linear · Greyskull LP · Reddit PPL · GZCLP · PHUL
Not affiliated with or endorsed by any program author. The layout above is BulkForged's own template.