High Frequency Training is a no-nonsense training method that works. I realized just how many people do not perform HFT after my cousin asked me, “How do I train my entire body multiply times a day?” The following are three steps to creating your own HFT training program:

Step One: Make a grand list of exercises

Sit down and take out a piece of paper and a pen or sit in front of your computer with some reliable word processing software. Now process a list of at least ten exercises that you can think of. Just jot down whatever you can think of. Often the exercises that pop into your head will be those that you enjoy and know how to do well. Here is what I came up with:

1. Pushups
2. Pull-ups
3. Bodyweight Squats
4. Push Press
5. Dead lift
6. Medicine Ball Wood chop
7. Medicine Ball Hay baler
8. One-arm Dumbbell Clean and Press
9. One-arm Dumbbell Overhead Squat
10. One-arm Dumbbell Swings
11. One-arm Dumbbell Snatches
12. Dumbbell Windmills

Step Two: Categorize the Exercises

Seconds step is to categorize your exercises. Body part training is simply a way of categorizing your training. Be creative and think outside the box when you categorize the exercise. Strive to keep cutting the list in half until you have four to five good categories.

Let me take you through this step-by-step. From looking at the above list, we can easily categorize this list into dumbbell exercises and others. So lets start with that:

Dumbbell Exercises
1. One-arm Dumbbell Clean and Press
2. One-arm Dumbbell Overhead Squat
3. One-arm Dumbbell Swings
4. One-arm Dumbbell Snatches
5. Dumbbell Windmills

Other Exercises
1. Pushups
2. Pull-ups
3. Bodyweight Squats
4. Push Press
5. Dead lift
6. Medicine Ball Wood chop
7. Medicine Ball Hay baler

Now you can take the other exercises and split them up into Bodyweight and Other
Exercises. So here is how the list would look like:

Other Exercises
Bodyweight
1. Pushups
2. Pull-ups
3. Bodyweight Squats

Other
1. Push Press
2. Dead lift
3. Medicine Ball Wood chop
4. Medicine Ball Hay baler

Lets go back to the first list. We can break the dumbbell exercises up into full
body and isolation. Even though the overhead squat and windmills work multiply muscle groups, they are more isolation oriented than the clean and press, swings and snatch. Here is how the list would look:

Dumbbell Exercises
Full-body
1. One-arm Dumbbell Clean and Press
2. One-arm Dumbbell Swings
3. One-arm Dumbbell Snatches

Isolation
1. One-arm Dumbbell Overhead Squat
2. Dumbbell Windmills

Step Three: Build the Routines

Now that you have a good categorized list, take each exercise and perform that each day. Let me reproduce the entire categorized list below:

Dumbbell Exercises
Full-body
4. One-arm Dumbbell Clean and Press
5. One-arm Dumbbell Swings
6. One-arm Dumbbell Snatches

Isolation
3. One-arm Dumbbell Overhead Squat
4. Dumbbell Windmills

Other Exercises
Bodyweight
4. Pushups
5. Pull-ups
6. Bodyweight Squats

Other
5. Push Press
6. Dead lift
7. Medicine Ball Wood chop
8. Medicine Ball Hay baler

Here is a sample Day One:

A-1) One-arm Dumbbell Clean and Press
A-2) One-arm Dumbbell Overhead Squat
B-1) Push-ups
B-2) Push Press

There you go. You may not be working out every muscle in your body, but you have the basics down. To choose your next workout, simply choose the second exercise in each category. Like this:

A-1) One-arm Dumbbell Swings
A-2) Dumbbell Windmills
B-1) Pull-ups
B-2) Dead lift

Now the fun part begins. Because each category has a different number of exercises, your workouts will be different each time. Based on the number of total exercises you have, your categories, and days per week you choose to train, a workout may not repeat for a while. Lets pretend the two above workouts were week one. Here is what week two would look like:

Day One:

A-1) One-arm Dumbbell Snatches
A-2) One-arm Dumbbell Overhead Squat
B-1) Bodyweight Squat
B-2) Medicine Ball Wood chop

Day Two:

A-1) One-arm Dumbbell Clean and Press
A-2) Dumbbell Windmills
B-1) Pushups
B-2) Medicine Ball Hay baler

The slight variation in the combination of exercises will provide a slightly different training stimuli each time preventing you from getting bored with your workouts. Less bored equals more consistency!

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