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High Frequency, High Intensity - Intermediate

True Training

Bodybuilding
Coach
Brendan Wood

Take the guess work away from your training.

This program is designed with video demonstrations, sets, reps, RPE, rest periods, you name it it's in this training program.

This is designed to have you put on the most amount of muscle you can in the 6 week period, giving you all the tools to help.

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Not seeing results in the gym?
This program takes away all the bullsh*t you see on IG and YouTube. It's designed to have you pack on the most amount of muscle and perform to your absolute best during the 6-week period.
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Guidance & Support
You'll have access to all MY in-depth video demonstrations. You'll also have access to me to help, encourage and guide you towards your goal physique.
Features
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Direct access to me
I will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
This is a planned & periodised training program. It has 3 x 2-week training blocks to help you achieve the best results whilst also feeling amazing!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. I will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
DB's // Various Pin or Plate Loaded Machines
Recommended
Barbells
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 2 - Push w/ chest focus

A

Seated Cable Chest Fly

B

30 Degree Incline DB Press

C

Lower Pec Cable Flye

D1

Cable Y Raise

D2

Cable Behind The Back Lateral Raise

3 x MAX

E

Tricep Rope Push Down

F

DB Skull Crusher

Monday
Week 1 Day 2 - Pull

A

Lat Pulldown

B

Chest Supported T-Bar Row

C

Rope Pull Over

D

1 Arm DB Preacher Curl

E

Incline Cable Bicep Curl

Tuesday
Week 1 Day 3 - Legs

A

Lying Leg Curl

B

Leg Extensions

C

Hack Squat

D

Bulgarian Split Squat

E

Calf Raise On Leg Press

Thursday
Week 1 Day 5 - Upper Body

A

Prone Incline Lateral DB Raise

B1

Machine Chest Press

B2

Seated Row

C1

Seated Cable Chest Fly

C2

1 Arm Lat Pull Down

D

Lying Lateral Cable Raise

E1

Tricep Cable X Extension

E2

Incline DB Bicep Curl

Friday
Week 1 Day 6 - Legs

A

Machine Hip Thrust

B

Barbell RDL

C

Leg Extensions

D

Single Leg Leg Press

E1

Seated Calf Raise

E2

Smith Machine Calf Raise

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Get started today

Let's work together and smash this

Get High Frequency, High Intensity - Intermediate
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FAQs
Can I rearrange the training days?
Yes of course! I can help you with what days to swap around so we can attack this training program.
High Frequency, High Intensity - Intermediate