High Frequency Full Body (5-Days)

TTG

Coach
Josh Avison

This program, a member favourite for nearly a decade, is a reliable choice for achieving a well-rounded and proportionate physique. The High-frequency program consists of two four-week blocks, each with distinct focuses on exercises, reps, and intensity.

In Block One, the emphasis is on initiating a big muscle-building signal. The program starts gradually, allowing the body to adapt to the elevated training frequency, preventing excessive joint stress, soreness, and fatigue.

Block Two maintains the goal of promoting muscular size but shifts towards greater emphasis on strength and skill development. You will engage in a high-exertion primary lift, followed by lighter back-off sets on a secondary compound movement. This variation introduces a challenging yet gratifying training segment. Concluding Block Two, a planned deload week precedes an AMRAP (max) testing week. Participants are encouraged to assess strength progress during this testing week. Alternatively, for those focused on size-building without prioritising strength, starting Week One (designed as a deload) after Week Eight or transitioning to a different program is an option.

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Well-Rounded Physique
The program is designed to cultivate a well-rounded and proportionate physique, addressing various muscle groups and ensuring balanced development.
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Building Muscle
Block One focuses on initiating a substantial muscle-building signal, promoting hypertrophy and overall muscular development.
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Adaptation & Training Frequency
The gradual pace in Block One allows the body to adapt to the elevated training frequency, minimising the risk of excessive joint stress, soreness, and fatigue.
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Strength & Skill Development
Improve your technique and strength in all the major compound lifts to be setting all time PBs.
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Planned Deload and Progress Evaluation
The planned deload week nine allows for recovery, preventing burnout and optimising performance in the subsequent AMRAP testing week which provides an opportunity for you to assess your progress in strength gained throughout the program, offering valuable insights into your progress.
Features
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Access to our team of coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
You can slot in five full-body workouts a week with two rest days wherever you wish to make this program work around your lifestyle.
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Exercise Video Guidance
Every exercise has a video and cues to help you perfect your movement.
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Delivered through TrainHeroic
Throw away the PDF programs! We will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
A Barbell with enough weights that you could load 90% of your p // Squat Rack // Adjustable Weight Bench // Dual Cable Machine (multiple attachments) // Lat Pulldown Machine (Multiple attachments) // Seated Row Machine // Pull-up Bar (Multiple grip options) // Leg Press
Recommended
Dip Bar // GHD (Glute Hamstring Developer) // EZ-Bar // Full set of Dumbbells // Suspension Trainer // Landmine // Seated Leg Extension/Hamstring Machine // Ab Roller // Swiss Ball
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Sample Week
Week 1 of 10-week program
Sunday
Squat Focused - Full Body

A

BB Back Squat

12, 8, 4, 4, 4, 4 @ 50, 65, 77.5, 77.5, 77.5, 77.5 %

B

DB Incline Press

12, 10, 8, 8, 8 @ 50, 65, 80, 80, 80 %

C

Single-leg Machine Hamstring Curls

3 x 10

D

Wide-Grip Lat Pulldown

4 x 10 @ 65, 75, 75, 75 %

E

BB Curls

6 x 15

F

Hanging Knee Raises

3 x 12

Monday
Bench Press Focused - Full Body

A

BB Bench Press

12, 8, 3, 3, 3 @ 50, 70, 85, 85, 85 %

B

Low Cable Flyes

3 x 15

C

BB RDL

3 x 12

D

T-Bar Row

3 x 15

E

Seated DB Arnold Press

8, 10, 10, 10

F

Cable Tricep Push-Down

3 x 15

G

DB Shrugs

3 x 12

Tuesday
Pull-up Focused - Full Body

A

Pull-Ups

3 x 6 @ 80 %

B

Supported DB Incline Row

3 x 10

C

Leg Press

10, 15, 15, 15

D1

Seated Machine Calf Raises

3 x 8

D2

Cable Upright Row

3 x 10

D3

Dual DB Hammer Curls

3 x 8

Wednesday
Deadlift Focused - Full Body

A

BB Deadlift

10, 6, 4, 2, 2, 2, 2 @ _ , _ , _ , 85, 85, 85, 85 %

B

Dips

3 x 10

C

GHD Back Extensions

3 x 10

D

Machine Leg extension

3 x 15

E

OH Cable Triceps Extension

3 x 15

F

DB Lateral Raises

3 x 20

G

Cable Facepulls

3 x 20

H

EZ Bar Pullover Press

3 x 15

Thursday
Shoulder Press Focused - Full Body

A

BB OH Press

3 x 6 @ 75 %

B

S/A Cable Lateral Raises

3 x 8

C

Close Grip Seated Row

3 x 12 @ 75 %

D

Cable hip abduction

3 x 20

E

Incline Dual DB Curls

2 x 10

F

Russian Twists w/ Plate Weight

3 x 30

G

Elevated Calf Raises

4 x 12

H

Push-ups

2 x MAX

High Frequency Full Body (5-Days)