¹ Ralston et al. (2017) — higher frequency produces superior hypertrophy at matched volumes² Schoenfeld (2016) — 2×/week significantly outperforms 1×/week for muscle growth in intermediates
Mode
6-Day Band & Bodyweight
Intermediate · Aesthetics-focused · Push / Pull / Legs ×2
Push
Pull
Legs
Band
Bodyweight
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6-Day Gym Programme
Intermediate · Aesthetics-focused · Push / Pull / Legs ×2