How to do High Frequency Full Body Training?

Lately, I've been leaning into high frequency, full body training. It's spring time – which is a very busy time of year for me. But, I've found a way to train each muscle, each session, several times per week while also fitting in all my other spring and summer activities – both fun activities and less fun projects/work activities. 

The format is simple:

Warm up before each session with 1, 2, or all of the following:

1. Glute bridges or clam shells

2. Calf raises or jump rope (because I don't squeeze calves into the workout, itself)

3. Ab or loaded carry exercise of choice.

Then, I do the following template:

Upper body pull

Upper body push

Squat pattern

Hinge or posterior chain pattern

Bicep isolation 

Tricep isolation 

You can superset or alternate between antagonist exercises if you wish or just do straight sets.

Let's look at tonight's session, as an example.

Garage Gym Chronicles: 04/22/2025 Training Log. Full Body

Warm up: single leg calf raise x 12/12; ab rollouts x 10

A1: pullups-2x8

A2: single arm kettlebell clean & press-2x6/6

B1: Bulgarian split squats-2x6/6

B2: 2 hand kettlebell swings-15,10

C1: incline dumbbell curls-10,7

C2: single arm cable pushdown-8/8, 10/10

Total Time = 32 minutes 

Followed by a casual 20 minute bike ride.

Another session of supersetting (or pairing) antagonist exercises. I don't rush between sets and exercises at all like a traditional superset, though. I'll do the first exercise, rest 1-2 minutes, then do the second exercise. Rest 1-2 minutes, repeat.

If it's a unilateral exercise I rest around 1-2 minutes between sides.

Today's intensity was moderate. 

When using high frequency full body training (3-5 sessions per week), I find it's important to strive for moderate intensity each session, but adjust session to session based on how you're feeling when the workout begins. 

1-2 sessions per week, go hard and use a higher intensity (closer proximity to failure on lifts) when you're feeling it. On the other days, use moderate intensity (2-4 reps in reserve each set). Occasionally, when feeling weak as a kitten, use a low intensity (4 or more reps in reserve each set) and just get in, lift some lighter weights, and check the box. 

Be sure to rest at least 2 days per week when doing sessions like this. 

If you want to train on those rest days, go for a walk, hike, bike ride, play a sport (casually), swing some Indian clubs/maces/Persian meel, or do a little light mobility movement practice.

I find myself usually training 3-4 days per week on full body programs like this one. I try to go for a walk or bike ride every day (easier, shorter, walks or rides on lifting days). I play tennis 1-2 days per week. And I'll occasionally swing the Indian clubs around on a rest day. I should pick back up doing light Indian club swinging every rest day (2-4 days per week) for about 10 minutes per rest day. It feels good and keeps me active, healthy, and, hopefully one day, wealthy.