Malone 5 day full body part 2

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.

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Week 1

Week 2

Week 3

Week 4

Circuit fashion. Do not take exercises to failure. This is a more explosive focus. 

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