THIBARMY Prog HFBodybuilding-FINAL PDF

H I G H F R E Q U E N C Y B O DY B U I L D I N G
PH ASE 1 – FOUN DAT ION
SCHEDULE
M O N DAY T U E S DAY W E D N E S DAY T H U R S DAY F R I DAY SAT U R DAY S U N DAY
Concentric Isometric Eccentric

Pre-Fatigue
Emphasis Emphasis Emphasis
© 2017 Ballistic Management Inc. All Rights Reserved

Without limiting rights under the copyright reserved above, no part of this publication may be reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means, including without limitation
photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted
by copyright law. The scanning, uploading, and/or distribution of this document via the internet or via any other means without the permission of the publisher is illegal and is punishable by law. Please purchase only authorized editions
and do not participate in or encourage electronic piracy of copyrightable materials.
"Thibarmy" and Thibarmy logo are trademarks of Ballistic Management Inc. For more information, visite us at www.thibarmy.com or contact us at info@ballisticmanagement.com
The approach used in this program is a personal favorite of mine.
Coming from both an athletic (football) and Olympic lifting background, I always believed in the principle of high frequency
to build both muscle and strength. By high frequency, I don’t mean the total number of sessions per week,
but rather how often in a week do you directly train each muscle.
This program has you training four days a week, but on each of those days you are training every muscle,
mostly using big compound movements. So, while it gives you ample recovery time during the week, it also triggers protein synthesis
in every muscle 4x per week, which seems to be optimal for advanced individuals based on the work of Dr.Brad Shoenfeld.
On the off days, if your desire to do some form of training, you can train abs & calves as well as do some cardio
to help you get leaner. However, you must not add any more demanding lifting work.
In the first phase, the goal is to improve mind-muscle connection as well as balance isometric and eccentric strength
with concentric strength which tends to dominate most programs. In the second phase, the focus is on building a foundation
of muscle mass and strength and in the third phase, on maximizing strength development. The result will be a strong,
hard and dense physique that performs as well as it looks!
M O N DAY – C O N C E N T R I C E M P H AS I S
EXERCISE METHOD WEEK 1 WEEK 2 WEEK 3 WEEK 4 R E ST
A B AC K S Q UAT Normal reps 3x8 4x6 5x5 3x5 2-3 min
HIGH INCLINE
B Normal reps 3x8 4x6 5x5 3x5 90-120 sec
D B P R E S S ( 75 D E G )
C U P P E R B AC K D E A D L I F T Normal reps 3x8 4x6 5x5 3x5 90-120 sec
D P U L L E Y S E AT E D R OW Normal reps 3x8 4x6 5x5 3x5 90-120 sec
E F LO O R P R E S S Normal reps 3x8 4x6 5x5 3x5 90-120 sec
FA R M E R ’S WA L K
F 3 x 20 yards 4 x 20 yards 3 x 40 yards 4 x 40 yards 2-3 min
P R OW L E R P U S H I N G
W E D N E S DAY – I S O M E T R I C E M P H AS I S
Overcoming iso/
A1 B AC K S Q UAT OV E R C O M I N G I S O mid-range
3 x 6 sec 3 x 9 sec 4 x 9 sec 3 x 12 sec 90-120 sec
Iso-dynamic
A2 G O B L E T S Q UAT contrast 1
3 x 20 sec + 8-10 reps 3 x 30 sec + 8-10 reps 4 x 30 sec + 8-10 reps 3 x 40 sec + 6-8 reps 2-3 min
Overcoming iso/
B1 D E A D L I F T OV E R C O M I N G I S O bottom
Iso-dynamic
B2 DB ROMANIAN DEADLIFT contrast 1
BENCH PRESS Overcoming iso/

C1 mid-range
OV E R C O M I N G I S O
Iso-dynamic
C2 DB BENCH PRESS contrast 1
Overcoming iso/
D1 C H I N - U P OV E R C O M I N G I S O bottom
Iso-dynamic
D2 S U P I N AT E D L AT P U L L D OW N contrast 1
Overcoming isometrics = pushing or pulling against an immovable resistance. For the squat, deadlift and bench use the power rack and pull/push against the safety pins.
For the chin-up hang a weight exceeding your max on chin-ups around your waist and try to pull yourself up a few inches from the bottom position.
Iso-dynamic contrast 1 = hold the mid-range position (squat, RDL, DB press) or peak contraction (lat pulldown) for the prescribed time range then do the reps.
F R I DAY – E C C E N T R I C E M P H AS I S
Slow eccentric 4x5 4x5 5x5 3x5

A F R A N K E N S T E I N S Q UAT (see parameters) Eccentric in 5 sec Eccentric in 7 sec Eccentric in 9 sec Eccentric in 9 sec
2-3 min

B S E AT E D D B S H O U L D E R P R E S S (see parameters) Eccentric in 5 sec Eccentric in 7 sec Eccentric in 9 sec Eccentric in 9 sec
90-120 sec

C ROMANIAN DEADLIFT (see parameters) Eccentric in 5 sec Eccentric in 7 sec Eccentric in 9 sec Eccentric in 9 sec
2-3 min

D N E U T R A L G R I P S E AT E D R OW (see parameters) Eccentric in 5 sec Eccentric in 7 sec Eccentric in 9 sec Eccentric in 9 sec
90-120 sec

E BENCH PRESS (see parameters) Eccentric in 5 sec Eccentric in 7 sec Eccentric in 9 sec Eccentric in 9 sec
90-120 sec
Try to maintain same weights from week 1 to week 3 while slowing down the eccentric, try to add weight on week 4.
SAT U R DAY – P R E- FAT I G U E
Constant tension (3
A1 LEG EXTENSION sec concentric and 3 x 6-8 4 x 6-8 4 x 8-10 3 x 8-10 0-20 sec
3 sec eccentric)
A2 B AC K S Q UAT Normal reps 3 x 6-8 4 x 6-8 4 x 4-6 3 x 4-6 2-3 min
P E C D E C K, C A B L E C R O S S- Constant tension (3
B1 sec concentric and 3 x 6-8 4 x 6-8 4 x 8-10 3 x 8-10 0-20 sec
OV E R O R D B F L I E S 3 sec eccentric)
B2 DB BENCH PRESS Normal reps 3 x 6-8 4 x 6-8 4 x 4-6 3 x 4-6 2-3 min
LY I N G L E G C U R L O R S E AT E D Constant tension (3
C1 sec concentric and 3 x 6-8 4 x 6-8 4 x 8-10 3 x 8-10 0-20 sec
LEG CURL 3 sec eccentric)
ROMANIAN DEADLIFT FRONT

C2 Normal reps 3 x 6-8 4 x 6-8 4 x 4-6 3 x 4-6 2-3 min
O F T H E F E E T E L E VAT E D ( 1-2 ”)
Constant tension (3
D1 ST R A I G H T-A R M S P U L L D OW N sec concentric and 3 x 6-8 4 x 6-8 4 x 8-10 3 x 8-10 0-20 sec
3 sec eccentric)
S U P I N AT E D L AT P U L L D OW N O R
D2 Normal reps 3 x 6-8 4 x 6-8 4 x 4-6 3 x 4-6 2-3 min
S U P I N AT E D C H I N - U P
PH ASE 2 – DEVELOPMENT
SCHEDULE
Max + Pulling 8s + Pushing 3s + Legs 5s + Conditioning

M O N DAY – M A X + P U L L I N G
Work up to technically solid 1RM

A B AC K S Q UAT Normal reps Start with around 50% and gradually work up… do sets of 3 until you hit around 80% 2-3 min
then switch to sets of 1 until you hit a technically solid max

B INCLINE BENCH PRESS Normal reps Start with around 50% and gradually work up… do sets of 3 until you hit around 80% 2-3 min

C DEADLIFT Normal reps Start with around 50% and gradually work up… do sets of 3 until you hit around 80% 2-3 min
1 x 12 (easy) 1 x 12 (easy)
1 x 12 (easy)
1 x 10 (mod) 1 x 10 (mod) 1 x 12 (easy)
1 x 10 (mod)
D ST R A I G H T-A R M P U L L D OW N Normal reps
1 x 8 (hard)
1 x 8 (hard) 1 x 8 (hard) 1 x 10 (mod) 90-120 sec
1 x 6-8 to failure + 1 x 6-8 to failure + 1 x 8 (hard)
1 x 6-8 to failure
rest/pause* 2 rest/pause*
1 x 12 (easy) 1 x 12 (easy)
1 x 12 (easy)
1 x 10 (mod) 1 x 10 (mod) 1 x 12 (easy)
1 x 10 (mod)
E S E AT E D R OW N E U T R A L G R I P Normal reps
1 x 8 (hard)
1 x 6-8 to failure
1 x 12 (easy) 1 x 12 (easy)
1 x 12 (easy)
1 x 10 (mod) 1 x 10 (mod) 1 x 12 (easy)
1 x 10 (mod)
F BARBELL CURL Normal reps
1 x 8 (hard)
1 x 6-8 to failure
Rest/pause = do your 6-8 reps to failure then rest 15 seconds and attempt to get as many additional reps as possible with the same weight
2 rest/pause = do your 6-8 reps to failure, rest 15 seconds, try to get as many additional reps as possible, rest 15 seconds and try to get a few more reps, still with the same weight
W E D N E S DAY – 8 S + P U S H I N G
5x8 4x8 3x8 2x8

A B AC K S Q UAT Normal reps
65% of Monday 70% of Monday 72.5% of Monday 75% of Monday
2-3 min
5x8 4x8 3x8 2x8

B INCLINE BENCH PRESS Normal reps
2-3 min
5x8 4x8 3x8 2x8

C DEADLIFT Normal reps
2-3 min
1 x 12 (easy) 1 x 12 (easy)
1 x 12 (easy)
1 x 10 (mod) 1 x 10 (mod) 1 x 12 (easy)
1 x 10 (mod)
D DB BENCH PRESS Normal reps
1 x 8 (hard)
1 x 6-8 to failure
1 x 12 (easy) 1 x 12 (easy)
1 x 12 (easy)
1 x 10 (mod) 1 x 10 (mod) 1 x 12 (easy)
1 x 10 (mod)
E DB SHOULDER PRESS Normal reps
1 x 8 (hard)
1 x 6-8 to failure
1 x 12 (easy) 1 x 12 (easy)
1 x 12 (easy)
E Z B A R LY I N G T R I C E P S 1 x 10 (mod) 1 x 10 (mod) 1 x 12 (easy)
1 x 10 (mod)
F Normal reps
1 x 8 (hard)
EXTENSION 1 x 6-8 to failure + 1 x 6-8 to failure + 1 x 8 (hard)
1 x 6-8 to failure
F R I DAY – 3 S + L E G S
5x3 4x3 3x3 2x3

80% of Monday 82.5% of Monday 85% of Monday 87.5% of Monday
2-3 min
5x3 4x3 3x3 2x3

2-3 min
5x3 4x3 3x3 2x3

2-3 min
1 x 12 (easy) 1 x 12 (easy)
1 x 12 (easy)
1 x 10 (mod) 1 x 10 (mod) 1 x 12 (easy)
1 x 10 (mod)
D LEG EXTENSION Normal reps
1 x 8 (hard)
1 x 6-8 to failure
1 x 12 (easy) 1 x 12 (easy)
1 x 12 (easy)
1 x 10 (mod) 1 x 10 (mod) 1 x 12 (easy)
1 x 10 (mod)
E LY I N G O R S E AT E D L E G C U R L Normal reps
1 x 8 (hard)
1 x 6-8 to failure
1 x 12 (easy) 1 x 12 (easy)
1 x 12 (easy)
1 x 10 (mod) 1 x 10 (mod) 1 x 12 (easy)
1 x 10 (mod)
F H AC K S Q UAT M AC H I N E Normal reps
1 x 8 (hard)
1 x 6-8 to failure
SAT U R DAY – 5 S + C O N D I T I O N I N G
5x5 4x5 3x5 2x5

72.5% of Monday 77.5% of Monday 80% of Monday 85% of Monday
2-3 min
5x5 4x5 3x5 2x5

2-3 min
5x5 4x5 3x5 2x5

2-3 min
Work up to heaviest Work up to heaviest Work up to heaviest Work up to heaviest

D FA R M E R ’S WA L K N/A weight for 40m weight for 40m weight for 40m weight for 20m 2-3 min
in 3-5 sets in 3-5 sets in 3-5 sets in 5-6 sets
P R OW L E R S P R I N T S 10 sec sprints/30 sec 10 sec sprints/30 sec 15 sec sprints/30 sec 20 sec sprints/40 sec
E N/A
rest x 5 rest x 7 rest x 5 rest x 3
N/A
(LIGHT WEIGHT
AS SAU LT/A I R DY N E B I K E 20 sec all-out 20 sec all-out 20 sec all-out 20 sec all-out
F O R STAT I O N A R Y B I K E W I T H N/A 60 sec of rest 60 sec of rest 40 sec of rest 40 sec of rest N/A
H I G H R E S I S TA N C E X5 X7 X4 X5
PH ASE 3 – INT EN SIF ICAT ION
SCHEDULE
Max + Pulling 6s + Pushing 2s + Legs Isolation

M O N DAY – M A X + P U L L I N G

A B AC K S Q UAT Normal reps Start with around 50% and gradually work up… do sets of 3 until you hit around 80% 2-3 min

B BENCH PRESS Normal reps Start with around 50% and gradually work up… do sets of 3 until you hit around 80% 2-3 min

C DEADLIFT Normal reps Start with around 50% and gradually work up… do sets of 3 until you hit around 80% 2-3 min
D P E N D L AY R OW Normal reps 5x4 4x6 3x8 2 x 10 90-120 sec
NEUTRAL GRIP CHIN-UP

E Normal reps 5x4 4x6 3x8 2 x 10 90-120 sec
(W E I G H T E D I F P O S S I B L E )
B AC K E X T E N S I O N
F Normal reps 5x4 4x6 3x8 2 x 10 90-120 sec
(W E I G H T E D I F P O S S I B L E )
*On the assistance work try to keep the same weight from week to week as the reps increase
W E D N E S DAY – 6 S + P U S H I N G
5x6 4x6 3x6 2x6

2-3 min
5x6 4x6 3x6 2x6

B BENCH PRESS Normal reps
2-3 min
5x6 4x6 3x6 2x6

2-3 min
D INCLINE DB PRESS Normal reps 5x4 4x6 3x8 2 x 10 90-120 sec
E M I L I TA R Y P R E S S Normal reps 5x4 4x6 3x8 2 x 10 90-120 sec
F C LO S E- G R I P F LO O R P R E S S Normal reps 5x4 4x6 3x8 2 x 10 90-120 sec
F R I DAY – 2 S + L E G S
4x2 3x2 3x2 2x2

87.5% of Monday 90% of Monday 92.5% of Monday 95% of Monday
2-3 min
4x2 3x2 3x2 2x2

B BENCH PRESS Normal reps
2-3 min
4x2 3x2 3x2 2x2

2-3 min
D F R O N T S Q UAT Normal reps 5x4 4x6 3x8 2 x 10 2-3 min
E ROMANIAN DEADLIFT Normal reps 5x4 4x6 3x8 2 x 10 2-3 min
SAT U R DAY – I S O L AT I O N
A1 LEG EXTENSION 3 x 8-10 4 x 8-10 4 x 10-12 2 x 10-12 30-45 sec

Alternating
exercises
A2 L E G C U R L ( LY I N G O R S E AT E D) 3 x 8-10 4 x 8-10 4 x 10-12 2 x 10-12 75-90 sec
PEC DECK OR CABLE

B1 3 x 8-10 4 x 8-10 4 x 10-12 2 x 10-12 30-45 sec
C R O S S- OV E R
Alternating
exercises
REVERSE PEC DECK OR BENT
B2 3 x 8-10 4 x 8-10 4 x 10-12 2 x 10-12 75-90 sec
OV E R A L L L AT E R A L R A I S E
C1 D B L AT E R A L R A I S E 3 x 8-10 4 x 8-10 4 x 10-12 2 x 10-12 30-45 sec

Alternating
exercises
C2 ST R A I G H T-A R M P U L L D OW N 3 x 8-10 4 x 8-10 4 x 10-12 2 x 10-12 75-90 sec
D1 P R E AC H E R C U R L 3 x 8-10 4 x 8-10 4 x 10-12 2 x 10-12 30-45 sec

Alternating
exercises
D2 R O P E T R I C E P S P R E S S D OW N 3 x 8-10 4 x 8-10 4 x 10-12 2 x 10-12 75-90 sec

THIBARMY Prog HFBodybuilding-FINAL PDF

Uploaded by

Copyright:

Available Formats

You might also like

THIBARMY Prog HFBodybuilding-FINAL PDF

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

THIBARMY Prog HFBodybuilding-FINAL PDF

Uploaded by

Copyright:

Available Formats

H I G H F R E Q U E N C Y B O DY B U I L D I N G

PH ASE 1 – FOUN DAT ION

Concentric Isometric Eccentric

© 2017 Ballistic Management Inc. All Rights Reserved

EXERCISE METHOD WEEK 1 WEEK 2 WEEK 3 WEEK 4 R E ST

A B AC K S Q UAT Normal reps 3x8 4x6 5x5 3x5 2-3 min

C U P P E R B AC K D E A D L I F T Normal reps 3x8 4x6 5x5 3x5 90-120 sec

D P U L L E Y S E AT E D R OW Normal reps 3x8 4x6 5x5 3x5 90-120 sec

E F LO O R P R E S S Normal reps 3x8 4x6 5x5 3x5 90-120 sec

EXERCISE METHOD WEEK 1 WEEK 2 WEEK 3 WEEK 4 R E ST

BENCH PRESS Overcoming iso/

EXERCISE METHOD WEEK 1 WEEK 2 WEEK 3 WEEK 4 R E ST

Slow eccentric 4x5 4x5 5x5 3x5

Slow eccentric 4x5 4x5 5x5 3x5

Slow eccentric 4x5 4x5 5x5 3x5

Slow eccentric 4x5 4x5 5x5 3x5

Slow eccentric 4x5 4x5 5x5 3x5

EXERCISE METHOD WEEK 1 WEEK 2 WEEK 3 WEEK 4 R E ST

A2 B AC K S Q UAT Normal reps 3 x 6-8 4 x 6-8 4 x 4-6 3 x 4-6 2-3 min

ROMANIAN DEADLIFT FRONT

Max + Pulling 8s + Pushing 3s + Legs 5s + Conditioning

© 2017 Ballistic Management Inc. All Rights Reserved

EXERCISE METHOD WEEK 1 WEEK 2 WEEK 3 WEEK 4 R E ST

Work up to technically solid 1RM

Work up to technically solid 1RM

Work up to technically solid 1RM

EXERCISE METHOD WEEK 1 WEEK 2 WEEK 3 WEEK 4 R E ST

5x8 4x8 3x8 2x8

5x8 4x8 3x8 2x8

5x8 4x8 3x8 2x8

EXERCISE METHOD WEEK 1 WEEK 2 WEEK 3 WEEK 4 R E ST

5x3 4x3 3x3 2x3

5x3 4x3 3x3 2x3

5x3 4x3 3x3 2x3

EXERCISE METHOD WEEK 1 WEEK 2 WEEK 3 WEEK 4 R E ST

5x5 4x5 3x5 2x5

5x5 4x5 3x5 2x5

5x5 4x5 3x5 2x5

Work up to heaviest Work up to heaviest Work up to heaviest Work up to heaviest

Max + Pulling 6s + Pushing 2s + Legs Isolation

© 2017 Ballistic Management Inc. All Rights Reserved

EXERCISE METHOD WEEK 1 WEEK 2 WEEK 3 WEEK 4 R E ST

Work up to technically solid 1RM

Work up to technically solid 1RM

Work up to technically solid 1RM

D P E N D L AY R OW Normal reps 5x4 4x6 3x8 2 x 10 90-120 sec

NEUTRAL GRIP CHIN-UP

EXERCISE METHOD WEEK 1 WEEK 2 WEEK 3 WEEK 4 R E ST

5x6 4x6 3x6 2x6

5x6 4x6 3x6 2x6

5x6 4x6 3x6 2x6

D INCLINE DB PRESS Normal reps 5x4 4x6 3x8 2 x 10 90-120 sec

E M I L I TA R Y P R E S S Normal reps 5x4 4x6 3x8 2 x 10 90-120 sec

F C LO S E- G R I P F LO O R P R E S S Normal reps 5x4 4x6 3x8 2 x 10 90-120 sec

EXERCISE METHOD WEEK 1 WEEK 2 WEEK 3 WEEK 4 R E ST

4x2 3x2 3x2 2x2

4x2 3x2 3x2 2x2

4x2 3x2 3x2 2x2