5.0
(1 rating)
Program Description
This High Frequency program has a main focus on muscle building but also gives cardio benefits from supersets and one circuit day. Some people may be skeptical of the High frequency but I try to incorporate different movement patterns so as to not have much overlap and overuse. Note that day 3 uses more explosive movements which causes less muscle fatigue. The circuit fashion keeps the heart rate up though. Also it’s only a 4 week program. So if it doesn’t jive with you, you are not committing to 3+ months worth of something you don’t like. But If it works then give it another month. This is the program I currently just finished and will do another month with some tweaks to bring some freshness in. Once I finish that one, I will publish. And this is not an easy program. Scale it to your ability. If you need to cut it to 2 sets then do it. Make it your program. Enjoy and stay safe.
Program Overview
- LevelAdvanced
- GoalBodybuilding, Athletics, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedSep 15, 2024 11:27
- Last EditedJun 18, 2025 12:22
Summary
Unlock your potential with the Malone 5 Day Full Body Part 1 program, designed to challenge and transform your physique over four weeks. This dynamic routine incorporates a mix of explosive bodyweight movements, kettlebell exercises, and barbell lifts, all structured in a circuit format to maximize efficiency and results. Train five days a week, focusing on full-body strength and conditioning while avoiding failure to enhance explosiveness. Perfect for those with a garage gym setup, this program will elevate your fitness game and build a solid foundation for future gains. Get ready to push your limits!
