Low Volume High

Frequency Training
Split
Tegs Coaching
Contents
Introduction

Progressive Overload

The Workout Split I Use

The Plan

Dont Accept Average

INTRODUCTION

Hi, I’m Tom

Ive been training in the gym for nearly 8 As soon as I changed my training style and
years. Within my training career I’ve tried got rid of all the unnecessary junk volume
nearly every split there is from the that I was including in my training and
standard one body part a day ‘bro split’ to actually executed the exercises with
the classic push, pull, legs repeat. Once I precise form, controlled eccentric
started preparing for my second movements and mind to muscle
bodybuilding show back in 2019 I learnt connection, my physique improved
about the low volume high frequency significantly. As we are doing a reduced
training style. It was something completely amount of sets per body part spread
different from how I had been training throughout the week it is critical that the
before but it intrigued me. exercises are performed in a technically
correct, controlled manner to maximise
The premise of low volume high frequency growth from the limited sets you have to
is simple. Instead of, for example, doing 12 work with throughout the week. This Ebook
sets of chest exercises every Monday and breaks down my current split I’ve been
then not training the body part for the rest doing using this training style that has
of the week you split the volume across transformed my physique to what you see
the week and conduct training of that now. Below is what I looked like in January
body part more frequently. It is also 2023 before starting this training approach
important to note that for this split to work compared to May 2024 after 18 months of
efficiently all exercises throughout the utilising this approach.
week must be taken to failure. instead of
doing 4 sets of 12-15 reps on 3/4 different
exercises for chest you would do only 3
exercises each consisting of a top and
back off set taken to complete mechanical
failure.
What Is Progressive
Overload?
The principle of progressive It is important to note that Lets use the flat barbell
overload is very simple. utilizing the low volume high bench press as our example
Every time you perform an frequency approach paired again. The eccentric part of
exercise in the gym you with progressive overload the movement begins when
select a weight you’re means that the movement you start lowering the bar to
capable of completing for needs to be performed your chest. Aim for 2-3
the intended amount of accurately and in a seconds when lowering the
reps. The idea is that when controlled manner. Any bar to your chest and when
you next come to perform movement in the gym you have reached the end
that exercise you improve it. consists of both a of the eccentric part of the
This could be from either an concentric and eccentric movement, explode the rep
increase in weight, reps or part. The science shows back to the top completing
technique on the exercise. that controlling the the concentric part of the
For example, let's say you eccentric part of the movement. Let's now look at
are performing a flat barbell movement leads to a Lat Pulldown as another
bench press. On your increased muscle action, example. Unlike the Barbell
program you intend to do improved muscle Bench Press, when we pull
one top set of 5-7 reps and development and improved the Lat Pulldown
one back off set of 10-12 sports performance. attachment to our chest
reps. The first week Controlling the eccentric that will be classed as the
performing this exercise part of the movement concentric part of the
you get 80kg for 5 reps for paired with the correct form movement. From here we
your top set. The next time will also allow you to focus want to be using the same
you perform this exercise on the mind to muscle 2-3 second format for our
you manage 80kg for 8 connection and generate a eccentric on the second
reps. As you have now better contraction than half of the rep as our arms
managed to perform more simply just moving the return to the previous
reps than the range you weight from A to B. position to complete the
have given yourself for that rep.
set you need to increase
the weight from anywhere
between 2.5kg - 5kg. This is
because the muscle has
adapted to the origional
stimulus you have
presented it and you have
gotten stronger, therefore
demonstrating that muscle
has been built.
The Workout Split
I Use
As I said in the introduction, I have tried
pretty much every split out there.
Everyone has their own idea of their
‘perfect’ physique but in my opinion it is a
blend of both strengh across multiple
exercises and rep ranges along with an
aesthetic physique consisting of capped
shoulder, a wide back, big chest and a
developed set of legs. This training split
I’ve designed is the one I have been
utilising for the last 18 months and has
transformed my physique. The split breaks
down into 6 sessions spread across the
week with a rest day required after you've
completed 3 training days. I have
structured it so the individual training with
this split has a sufficient amount of volume
spread evenly throughout the week with
enough sets and reps to stimulate muscle
growth but also allow muscles enough time
to recover between sessions. You may find
with this new type of training style that
your recovery between sessions may start
to struggle and your DOMS (delayed onset
of muscle soreness) will be worse than
usual. Don’t panic, this will be because you
are exposing your body to a new type of
stimulus, one that it isnt used to
experiencing. Due to this, the program
below will have adapted sets and reps for
the first 2-3 weeks of your training. This will
also allow you to find out what weights are
required for each exercise to achieve
muscular and mechanical failure on the
movements. In the comments section
there will bee a note to complete a certain
set after the 2-3 week adapting period
based on how your body feels.
MONDAY - QUADS CHEST DELTS

Exercise Set 1 Set 2 Set 3 Comments

Warmup correctly and

complete 3-4 reps as you
Leg Extension 6-8 reps 10-12 reps N/A
pyramid up in weight to
your top set.

Bulgarian Split
Squats 5-7 reps 10-12 reps 10-12 reps Complete set 3 after the 2-
(dumbbell or each leg each leg each leg 3 week adjustment period.
smith machine)

Warmup correctly and

Pec Fly complete 3-4 reps as you
8-10 reps 12-15 reps N/A
(machine) pyramid up in weight to
your top set.

Flat Barbell Complete set 3 after the 2-

4-6 reps 7-9 reps 10-12 reps
Bench 3 week adjustment period.

Set bench at 45 degree

Incline Dumbbell
10-12 reps 12-15 reps N/A incline and pause at the
Press
bottom of the movement.

Set cable at just below hip

Cable Lateral 12-15 reps 12-15 reps height, perform unilaterally
N/A
Raise each arm each arm and take 30 seconds rest
between arms.

Dumbbell Lateral Complete set 3 after the 2-

8-10 reps 12-15 reps 12-15 reps
Raise 3 week adjustment period.
TUESDAY - BACK HAMSTRINGS BICEPS

Exercise Set 1 Set 2 Set 3 Comments

Warmup correctly and

complete 3-4 reps as you
Lying Hamstring
6-8 reps 10-12 reps 10-12 reps pyramid up in weight to
Curl
your top set. Complete set
3 after adjustment period.

Make sure eccentric part of

the movement is controlled
Reverse Deadlift
5-7 reps 8-10 reps N/A and pause for a second
(RDL)
when the bar is halfway
down the shin.

Warmup correctly and

complete 3-4 reps as you
Close Grip Lat
8-10 reps 12-15 reps 12-15 reps pyramid up in weight to
Pulldown
your top set. Complete set
3 after adjustment period.

Pick one of the exercises

Tbar Row/Barbell and stick to it for the 12
5-7 reps 7-9 reps N/A
Row weeks to maximise
progressive overload.

If possible use two ropes to

Rope Pullover 10-12 reps 12-15 reps N/A lengthen range of motion
and improve contraction.

Use rope attachment, set

cable machine at a height
Face Pulls 12-15 reps 12-15 reps N/A where you are pulling
horizontally to the bridge of
your nose.

Set bench at 45 degree

Incline Dumbbell
8-10 reps 12-15 reps 12-15 reps angle and perform
Curl
alternately.
WEDNESDAY - SHOULDERS AND ARMS

Exercise Set 1 Set 2 Set 3 Comments

Warmup correctly and

complete 3-4 reps as you
Seated Shoulder pyramid up in weight to
4-6 reps 8-10 reps N/A
Press your top set. Use smith
machine. set bench to one
setting back from upright.

If no machine use
Machine Lateral dumbbells. Once reps are
Raise/Dumbbell 10-12 reps 10-12 reps N/A completed go straight into
Lateral Raise performing partial reps to
failure.

Complete set 3 after the 2-

3 week adjustment period.
Rear Delt Cable
12-15 reps 12-15 reps 12-15 reps Set cables in line with the
Fly
rear delt before performing
the exercise.

Squeeze at the top of the

movement. Imagine
Dumbbell Shrugs 6-8 reps 10-12 reps N/A drawing a semi circle when
bringing the shoulders up
to the ear lobes.

Set bench at 30 degree

EZ Bar
8-10 reps 10-12 reps N/A incline and pause at the
Skullcrushers
bottom of the movement.

Lock armpits into the pad.

If no machine you can use a
Machine bench, set it on a 45 degree
12-15 reps 12-15 reps N/A
Preacher Curl angle, lay arm flat on bench
and perform single arm to
simulate the movement.

Perform as a superset
V-bar
doing one movement after
Pushdown/Rope 12-15 reps 12-15 reps N/A
the other with no rest
Hammer Curl
inbetween.
FRIDAY - LEGS

Exercise Set 1 Set 2 Set 3 Comments

Warmup correctly and

complete 3-4 reps as you
Barbell Back
4-6 reps 8-10 reps N/A pyramid up in weight to
Squat
your top set. Make sure you
go below parallel.

Place legs in a slightly wider

Wide Stance Leg and higher stance to
10-12 reps 10-12 reps N/A
Press stimulate more glute and
hamstring engagement.

Complete set 3 after the 2-

3 week adjustment period.
Seated Make sure to adjust
10-12 reps 12-15 reps 12-15 reps
Hamstring Curl machine to lock yourself in
so only the hamstring is
being engaged.

Once failure has been

achieved on the rep range,
Leg Extensions 6-8 reps 10-12 reps N/A
drop the weight and go into
partials till failure.

If there isn't a seated calf

Seated Calf raise machine available,
8-10 reps 10-12 reps 12-15 reps
Raises conduct the exercise on a
leg press.
SATURDAY - CHEST SHOULDERS TRICEPS

Exercise Set 1 Set 2 Set 3 Comments

Warmup correctly and

complete 3-4 reps as you
pyramid up in weight to
Low Incline
4-6 reps 8-10 reps 12-15 reps your top set. Set bench to
Dumbbell Press
one setting above flat.
Complete set 3 after 2-3
week adjustment period.

Set bench upright in the

middle of cable machine,
set cable adjustment so its
Seated Cable Fly 10-12 reps 10-12 reps 15-20 reps
inline with your pectorals.
Complete set 3 after 2-3
week adjustment period.

Complete set 3 after the

2-3 week adjustment
Dumbbell Lateral period. When failure has
10-12 Reps 12-15 reps 12-15 reps
Raises been achieved on set 2
and 3, go into partials till
failure.

If possible, use a neutral

Machine
6-8 reps 10-12 reps N/A grip on the machine to
Shoulder Press
target more front deltoid.

Set cable machine to

lowest adjustment to
Overhead Tricep
12-15 reps 12-15 reps N/A achieve the best stretch
Extension
when completing the
movement.

Make sure a close grip is

Close Grip used to prioritise tricep
8-10 reps 8-10 reps N/A
Bench Press stimulation instead of
pectoral.
SUNDAY - BACK AND BICEPS

Exercise Set 1 Set 2 Set 3 Comments

Warmup correctly and

Wide Grip Lat complete 3-4 reps as you
6-8 reps 8-10 reps N/A
Pulldown pyramid up in weight to
your top set.

Use a bench as support by

Single Arm
8-10 reps 10-12 reps N/A setting it up at a 45 degree
Dumbbell Row
angle.

Complete set 3 after the 2-

Close Grip Cable 3 week adjustment period.
10-12 reps 12-15 reps 12-15 reps
Row Pull into bellybutton
instead of sternum.

If no machine available,
substitute movement for a
Machine Pullover 10-12 reps 10-12 reps N/A rope pullover that you
performed earlier on in the
week.

Dumbbell Perform this movement

12-15 reps 12-15 reps N/A
Hammer Curl using alternate single arm.

Straight Bar Complete Set 3 after the 2-

8-10 reps 8-10 reps 12-15 reps
Cable Curl 3 week adjustment period.
Dont Accept
Average
The split In this ebook is EXACTLY what I have been doing for the past 18 months. every 12-
16 weeks I swap out some exercises only if progressive overlaod and progression have
drastically slowed down or completely stopped for 2-3 weeks. Remember that progressive
overload isn’t just an increase in weight on an exercise. It can also be an increase in the
number of reps performed, improvement in the form and execution of the exercise or a
slower of more controlled eccentric. It is important to also note that after every 3 days you
should take a rest day in order to aid recovery. Once you have completed 3 training days
take a rest day before completing the other 3 training days. After the second 3 training
days have been completed, take another rest day and repeat this cycle. If you have any
questions on the plan or any of the exercises included feel free to message me on
instagram @tegscoaching.

TEGS COACHING