The BEST Workout for Body Transformation (Part 2)

In part one I revealed how high frequency training (HFT) is one of, if not the best way to transform your body in a matter of weeks – not months.

We discovered the mechanism whereby low volume, high frequency workouts create more protein synthesis and therefore lead to better overall gains.

In part two I reveal the amazing benefits of high frequency training, specific workout examples, and how YOU can apply these principles to transform your body in record time.

NB: If you walk into any gym, chances are you’ll see the same outdated, ineffective workout methods being used. If you want to part of the minority, to discover what really works, and save months, if not years of wasted effort, you really owe it to yourself to try this revolutionary workout method…

Undulating Repetitions

In conjunction with high frequency training, I also advocate varying the repetition ranges for each body part over the course of 3, weekly workouts.

Our bodies are comprised of slow and fast twitch muscle fibres, therefore it makes sense to vary the stimulus and involve all the muscle fibres by using low, medium and high repetition ranges.

Researchers have confirmed that individuals who use undulating repetition ranges, experience greater strength gains than those who repeatedly use the same repetition range.

See study here

Additional Benefits of High Frequency Training (HFT)

1: Improves motor learning

The more frequently you practice a new movement, exercise or athletic skill, the more competent you become. High frequency training allows you to develop neuromuscular coordination and to become well versed in a range of exercises. Developing this level of skill and competency translates to better results.

2: Less time in the gym

HFT is a very efficient and time saving way to exercise. Although the workouts tend to be brief, they’re highly specific and focused. This means it’s all about making every exercise, every set and every repetition count.

High Frequency Training – How to Make it Work for YOU.

HFT is one of, if not the most effective way to transform your body in a very short space of time. For this reason I use these principles extensively with my one on one personal training clients, and in my online body transformation programmes such as the 5 Week LEAN Programme.

Given that most of us have time constraints, a 3 day per week full body routine works exceptionally well for most individuals. (This is also the dose I prescribe for the majority of my online body transformation programmes).

For example:

Mon: Full Body

Wed: Full Body

Fri: Full Body

(Workout duration approx 45-50 mins)

Alternatively, if you have the luxury of being able to hit the gym 4 or more days per week, there is provision to split a programme into a workout A / workout B scenario.

Here’s an example of a 4 day per week programme that hits each muscle group twice.

Mon: Chest, Back, Biceps

Tues: Legs, Shoulders, Triceps

Wed: Rest

Thurs: Chest, Back, Biceps

Fri: Legs, Shoulders, Triceps

Sat: Rest

Sun: Rest

(Workout duration approx 35-40 mins)

Or a 6 day per week programme that hits each muscle group three times.

Mon: Chest, Shoulders, Triceps

Tues: Legs, Back, Biceps

Wed: Chest, Shoulders, Triceps

Thurs: Legs, Back, Biceps

Fri: Chest, Shoulders, Triceps

Sat: Legs, Back, Biceps

Sun: Rest

(Workout duration approx 30 mins)

Body Part Specialisation 

Whether you’re following a high frequency training programme or a ‘bro split’ workout, there is always a law of diminishing output as you proceed through your workout.

In other words, the intensity of effort is always highest at the start of the workout, and less as the workout progresses.

For this reason it’s a good idea to prioritise the areas of your body that need the most attention, and to do these exercises first in your workout.

Otherwise the workouts can be structured so that a different area of the body is prioritised every time you hit the gym.

For example, the 5 Week LEAN programme has 3 x full body workouts, however to ensure each of the 3 main muscle groups is stimulated with equal and optimal intensity, the order of the body parts changes at each workout – as follows.

Mon: Legs, Chest, Back

Wed: Back, Legs, Chest

Fri: Chest, Back, Legs

(In the case of full body workouts, the remaining muscle groups such as shoulders and arms are always done after the 3 largest muscle groups – legs, back and chest)

Another way to keep the intensity high at each and every workout is to train twice per day. Essentially this involves splitting the workout into two parts, with each workout separated by 4 to 6 hours. This technique may or may not be practical for many individuals, however it is worth noting since it is an advanced method advocated by a number of renowned strength coaches such as Charles Poliquin. Athletes who adopt this style of training typically experience much greater results in terms of strength as well as favourable body composition changes.

Ready to try HFT?

Are you ready to put HFT into practice and transform your body in record time?

My all NEW 5 Week LEAN Programme is the epitome of these revolutionary workout principles.

This programme takes away ALL the guesswork of how to apply HFT in a simple, easy to follow 3 day per week workout programme. (Exercise videos, body transformation meal plans & recipes included, plus much, much, more).

Join the workout revolution & experience the results you know you deserve.

Stay tuned for the 5 Week LEAN Programme… Available Jan 2018.

Click here to receive my FREE motivational fit tips plus Bonus Report “Body Transformation Secrets Revealed!”


  • Catherine White

    Reply Reply November 8, 2017

    Hi Mark,

    This seems great but where does cardio fit in this plan?


    • Mark Woodgate

      Reply Reply November 9, 2017

      Hi Catherine,

      Thanks for your question.

      If it’s a 3 day per week full body programme, cardio can be included on the off days.

      Otherwise if it’s a 4, 5 or 6 day per week programme, there is the option to include cardio at the end of the workout on select days. Another option is to do cardio and weights on the same day but separated by a few hours.

      It really depends on the individual, if there are time constraints, what their goals are etc.

      Hope this helps 🙂

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