High Freq Shoulders
Ganbaru Members Sample Routine
The goal with this phase is to intelligently space out as much volume into your training week for shoulders specifically.
Due to the complexity of the shoulder region, this isn't too challenging - as there are a LOT of sequences & variables to
consider - some of the major focus points are
- Super High Density (high reps/sets with minimal rest)
- Heavy Loading (Around +85% of 1RM)
- Fixation - Against moving load/external resistance
- Integration of Trapezius/Rhomboid Musculature
- Variation in movement patterns
With High Frequency Training, other regions have scaled back slightly on the intensities and volume to preserve recovery
capacity. It’d be nice to be able to train everything full blast all the time, but life ain't fair!
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Lower 1 Lower 2 OFF
Press OFF Pull Shoulders
(Quads) (Posterior)
Notes
High Freq Shoulders
Day 1 Press
Sets Reps Rest Notes
A1. Rotator Cuff Isometrics - - Minimal As many as needed to establish a strong sensation of stability
6-8, 6-8. eg. DB Press, BB Press, Machine Press
B1. Horizontal Press of Your Choice 3
15-20
Complete
C1. Horizontal Accessory Press 3 8-10 Partial Finish with intensifying technique of choice - eg Drop set or Rest Pause
C2. Rhomboid Pulldown 3 8-10 Partial Finish with intensifying technique of choice - eg Drop set or Rest Pause
D1. DB Butterfly Laterals 3 15 Minimal
D2. DB Rear Delt Fly 3 AMRAP Minimal
D3. DB Rear Delt Row 3 AMRAP Minimal
D4. DB Rear Delt Destroyers 3 AMRAP 3 min
Notes
High Freq Shoulders
Day 2 Lower Body 1
Sets Reps Rest Notes
A1. DB Bulgarian Split Squat 4 8/8/6/6 Complete Can replace with basic Squat variation if you prefer. Choice of BSS is to
preserve volume on CNS
6-8, 6-8,
B1. Lying Leg Curl 3
15-20
Complete
C1. Leg Press 3 15-20 Partial
C2. Seated Good Morning 3 8-10 Partial
D1. Kettlebell Windmill 3 8 Partial
E1. Prowler Push 3 3min 1min
Notes
High Freq Shoulders
Day 3 Pull
Sets Reps Rest Notes
Finish your top set with a strip-set, performing sets of 6 before removing a
A1. T-Bar Row 3 6-8 Complete
plate/weight increment and continuing to drop down to the lightest load
B1. Wide Neutral Pull Up/Pulldown 4 8-10 Partial
C1. Bowser Rows 3 10 AMRAP
C2. Gironda Row 3 AMRAP Partial
D1. DB Overhead Fly 3 15 Minimal
D2. DB Overhead Press 3 AMRAP Minimal Shoot for at least 10
D3. DB Curl 3 10 Minimal 4 second eccentric and concentric
D4. Weightless Lateral Raise 3 50 Partial
Partials
Notes
High Freq Shoulders
Day 4 Lower Body 2
Sets Reps Rest Notes
Bodyweight is plenty here - I don’t want fatigue, just a general lower body
A1. Donkey Calf Raise 4 10 Minimal
warm up
B1. Snatch Grip Deadlift 3 6 Complete Touch & Go Reps
C1. Heels Elevated Overhead Squat 5 4 Partial 4 second pause in the bottom of each rep. Brace tight!
C2. Seated Calf Raise 5 8 Complete 2 second pause in both the top and bottom of each rep.
D1. Walking Lunges 2 50es 1min
Notes
High Freq Shoulders
Day 5 Shoulders
Sets Reps Rest Notes
A1. Serratus Uppercut Isometrics 5 5 Minimal
B1. DB Overhead Press 3 4-6 Complete
Use roughly a 12RM for this. After your final set, take complete rest. Then,
C1. Smith Machine Behind Neck 6 4 10 sec perform 3 sets of 30 second Isometric Holds just above head height, with
Press 30 seconds between sets.
D1. Side Lying Compound Raise 8 8 Minimal No rest between sides, keep going til complete
Set up around 10-20 metres and lift as heavy a weight as possible - use
E1. Farmers Walk 5 Partial
straps for your grip - I want your delts fatiguing here, not grip
Notes
