Unlock your full potential with the JN - High Frequency Full Body program, designed for serious lifters looking to maximize gains over 10 weeks. This 5-day-a-week regimen focuses on compound movements and targeted exercises, ensuring every muscle group gets the attention it deserves. Expect to build strength and endurance with a mix of barbell, dumbbell, and machine workouts that challenge you at every level. Get ready to elevate your training and achieve your fitness goals with a structured plan that keeps you accountable and motivated!

This program uses a very high frequency approach, it is most likely a set-up you have never tried before and as such, will be useful for breaking through plateaus in size and/or strength – an issue most intermediate and advanced trainees deal with regularly.
It’s difficult to pin down exactly what “intermediate-advanced” means in terms of a specific training age because training years in the gym are not equal across individuals. Some folks, for example, may have spent 10 years training in the gym, but that time may only actually be “worth” one or two years if they’ve spent the majority of their time simply going through the motions without focus or direction. But as a general guide, if you’ve been training for roughly two-five years, with a generally serious approach toward your training sessions, you will benefit from this program. If you’ve been training without adequate structure for even a few months, it doesn’t matter how long you’ve been in the gym, this program will get you on the right track.
This program is intended to build on both my Push Pull Legs Hypertrophy Program and my Upper Lower Size & Strength Program, but you can still run this program without having run either of those two programs first. You can also run these programs in a different order, such as going from highest to lowest frequency. This would involve completing this program first, then running the Upper Lower program, and finally, the Push Pull Legs.
Before we dive into the nuts and bolts of the program itself, I want to first make it clear what this training manual is intended to accomplish. As I’ll allude to throughout the document, this program consists of two separate blocks, both lasting four weeks. Both blocks have a slightly different area of focus in terms of exercises, reps and intensity. Block 1 will start out quite slowly to give your body time to get acclimated to the higher training frequency. This is very important for preventing excessive joint stress, soreness and fatigue. Block 2 continues with the same primary goal of building muscular size but has more of a strength and skill focus, where you will be working up to a high exertion primary lift and then performing lighter back-off sets on a secondary compound movement. This variation will make Block 2 a very challenging but also very enjoyable training segment of the program. At the end of Block 2, you have the option of running a planned deload week and then AMRAP (max) testing week. You are encouraged to do this to assess your strength progress throughout the program. If you are not concerned with strength and merely looking to build size however, you can instead simply start back with Week 1 (which functions as a deload) after Week 8, or advance onto a different program.

JN - High Frequency Full Body (5X)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Squat (Barbell)

Incline Bench Press (Dumbbell)

Lying Leg Curl

Lat Pulldown

21s (EZ Bar)

Knee Raise (Captain's Chair)

Lower Focused

Pull-Up (Assisted)

Chest Supported Row (Dumbbell)

Leg Press

Standing Calf Raise

Upright Row (Cable)

Hammer Curl

Back Focused

Deadlift (Barbell)

Dip (Assisted)

Pull Through (Cable)

Leg Extension

Standing Pullover (Cable)

Lateral Raise (Dumbbell)

Face Pull

Skull Crusher (Barbell)

Lower Focused Full Body #2

Overhead Press (Barbell)

One Arm Lateral Raise (Cable)

Seated Row (Cable)

Hip Abductor (Machine)

Incline Curl (Dumbbell)

Bicycle Crunch

Push Up

Deltoid Focused

Leg Curl

Chin-Up (Assisted)

Bicep Curl (EZ Bar)

Plank

Chest Supported Row (Machine)

Single Leg Press

Bayesian Curl

Decline Chest Press (Machine)

Lateral Raise (Cable)

Pendlay Row

Abs Crunch (Machine)

Reverse Pec Deck

Bench Press (Barbell)

Chest Fly (Cable)

Tricep Pushdown (Cable)

Shrug (Dumbbell)

Chest Focused

Wide Grip Lat Pulldown

Hip Thrust (Machine)

Arnold Press

Single Arm Row (Cable)

Overhead Tricep Extension (Cable)

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