High-frequency Strength & Hypertrophy (5-Days) Full Body

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.