These are averages and your specific training frequency will vary depending on your fitness level and experience. These training frequencies are for strength and muscle growth. Back 2-4 times per week. Chest 2-3 times per week. Deltoids 2-6 times per week. Arms 2-3 times per week. Abs 2-3 times per week. Quadriceps 2-3 times per week. Glutes 2-3 times per week. Hamstrings 2-3 times per week. ~ Berceste