Total Body Strength Program: 8 Weeks of Full-Body Training

Train for Strength and Daily Performance

Total-body athletic muscle, and optimized conditioning in just 8 weeks

Build strength, boost endurance, and unlock the full potential of your body with a proven hybrid training system

Frequency solves the problem of inconsistent results by providing a structured, athletic-based program that blends power, strength, and mobility. You’ll develop lean muscle, enhance functional movement, and train in a way that improves how you look and perform in everyday life. Perfect for those who are tired of random workouts and want a plan that delivers real strength and visible results, phase by phase.

START FREQUENCY NOW

WHAT IS FREQUENCY TOTAL BODY?

Frequency is an 8-week, 4-phase progressive training system built to increase strength, boost muscular endurance, and improve athletic output. Each 2-week phase introduces new movement patterns and intensities, so you never plateau. This plan trains your body across multiple planes—combining strength, power, mobility, and core stability to develop full-body capability. It’s ideal for those who want to train like an athlete and build a body that performs, not just looks good.

key features

  • 8-week program focused on total-body strength, mobility, and conditioning
  • 5 structured workouts per week (45–60 minutes each)
  • Built-in progression to prevent plateaus and improve performance
  • Targets every major muscle group with functional movement patterns
  • Minimal equipment needed (dumbbells, bench, bands, open floor space)
  • Ideal for improving how you physique move, and train—at home or in the gym
  • Designed with science, by a real coach for real results not for trends

Total Body Workouts are your Total workout Solution

Each phase builds on the last—boosting strength, increasing movement quality, and layering in intensity so you gain performance without burnout. You’ll finish stronger, faster, and more capable than ever before.

BUILD REAL STRENGTH — START TODAY

Real Results. Real People.

“Love the feeling of having a program for me and
not a group exercise class – that was the Game Changer.”

Everyday Athlete in 12 weeks

“I feel 25 yrs old again. Best I have felt in years”

Lost 27 lbs in 10 weeks 

“My bikini go to workouts! The different phases were the key”

Everyday Athlete in 12 weeks

Trusted by 100,0000+ Health seekers

WORLDWIDE

COACHING
CLIENTS

IN 10+COUNTRIES
AND COUNTING 

THOUSANDS OF PROGRAMS SOLD

SINCE 2011

JOIN THE 100,000+ TAKING CONTROL OF THEIR HEALTH
Frequency Total Body Sample

 “Includes access to exercises library  with video form demos”

Workout Breakdown

  • Foundational Strength
    Goal: Reinforce squat mechanics, glute engagement, and stability.
  • Power / Athletic Conditioning
    Goal: Build explosive leg power and prep the nervous system for lifting.
  • Upper Body Strength / Push
    Goal: Build upper-body pushing strength and shoulder control.
  • Unilateral Posterior Chain / Stability
    Purpose: Strengthens the triceps and improves arm control, especially for pressing balance.
  • Wide Grip Pull-Ups (or Wide Bentover Rows) 
    Pull up – vertical Pull
    Bentover row – Horizontal Pull
    Purpose: Builds upper back and lat strength to improve posture and pulling power.
  • Bicep Curls 
    Purpose: Improves arm strength and supports grip for other lifts.
  • Goblet Squats –
    Purpose: Builds glute and quad strength while reinforcing core stability and proper squat mechanics.
  • Core
  • Conditioning
    Goal: Improve muscular endurance, elevate heart rate, and finish with a metabolic challenge.

MEET YOUR COACH

Mike Karpenko is a globally recognized fitness expert, coach, and creator of multiple best-selling home workout programs. With over 20 years of experience, he’s helped transform lives in over 10 countries—working with professional athletes, military members, celebrities, and everyday people to be champion athletes in their every day life. 

Mike’s style is results-driven through science, no fluff, and while focused on understanding client’s goals, wants, needs and results is the superpower to success. Everyone is different, but they come together for the same reason: to get healthier. He believes if they show up they deserve respect, attention, help and fun.  

✅ Coach & Personal Trainer
✅ Strategic Advisor to Fitness Brands Worldwide
✅ Strategic Consultant to Health & Fitness Brands Worldwide
✅ Creator of TapouT XT, XT2, and Xbox: Extreme Combat, Stack Series
✅ Ghost writer for many well known global in-home fitness programs
✅ Trusted voice in the fitness industry — featured across major platforms
✅ Founder of Fit Identity

YOUR HEALTH IS A PRIORITY TO ME

YOUR HEALTH IS A PRIORITY TO ME
HEALTHY IS STRONG CHARACTER TRAIT 

CHOOSE YOUR ACCESS LEVEL

Solutions to fit your goals and lifestyle. Choose what is best for you.

Optimize 1.0

$49

One-Time

  • X-Week Program
  • Access to Exercise Demonstration Video Library
  • Program Guide
  • Workout Worksheets PDF
Buy Optimize 1.0 – $49
Recommended

Optimize 1.0 + Community Access

$59

One-Time

  • Everything in Plan 1 Plus
  • Fit Identity Nutrition Guide & Macro Guide
  • Check-In + Share Room
Get program + community – $59

Most Popular, best value for support

Monthly Access

$19/mo
  • Ongoing Community Access
  • Recipes, Meals
  • Lives & Weekly Q& As
  • VIP Access to Mike
  • Exclusive Discounts on New Program etc 
Join monthly – $19/mo

Yearly Access

$197

Per year

  • Ongoing Community Access
  • Recipes, Meals
  • Lives & Weekly Q& As
  • VIP Access to Mike
  • Exclusive Discounts on New Program etc 
All-access pass – $197/year

Have Questions? We’ve Got Answers.

 Dumbbells [Light, Medium, Heavy], Bench, Timer, Bands 

40-55 mins long

We are not a dietician or a nutritionist. You will be given guides and recipes to provide and share guidance, personal and client experience of success, nutrition tips, hacks and meal prep tips. This allows for personal likes/dislikes, types of food and individual personalities.

This is simple well rounded strength program whether coming back to fitness or looking for strength gains while not being overwhelmed for missing a day. You will see muscles gains or fat loss depending on your nutrition 

DM Mike if you have any questions on Instagram or email him mike@fitidentity.com

There is conditioning is a 10 min AMRAP. As Many Rounds of a group of exercises as possible in 10 mins. There are cardio moves in that for you to push at your own pace.

You can do at either. I designed the workouts to be universal. In Optimize there gym equipment options for some exercises.

We are not your Dr and with any fitness program or exercise We suggest you check with your Dr before starting.

You bought the program it is yours!
You will be given links to download the program to your computer. 

Because you get immediate access to the full program, nutrition guide, and protocols upon purchase, all sales are final.
If you’re unable to start right away, don’t worry — the program is yours to keep, and you can begin it on your own schedule.

Feel free to reach to mike@fitidentity.com to have your questions answers quickly 

NO! You will have access to the exercise library, and Workout Worksheets. The excersies are simple and repeated you will become very familair with the exercises after week one for the most part. Having worksheets also prevents rewinds, stopping and starting and corny motivational  trainer talk. You can play your own music, see what your entire workout looks like, stop to take a call, care for kids and train hard

Worksheets allow for progression, changes in stress to muscles and nervous systems. Worksheets improve your ability to get the results you want. At the same time give you workouts and a program to repeat and progress. Workout videos tend to focus on getting workouts and reps done rather then on you and your goals. 

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Results depend on consistency. Most members notice strength, energy, and mood improvements within 2–3 weeks. Fat loss, muscle tone, and improved performance often follow within 4–8 weeks.

Most workouts include modifications. If you’re recovering from injury, you’ll want to consult your doctor first — but we’ve had members succeed while rehabbing knees, backs, and shoulders.

This isn’t cookie-cutter. You’re getting expert-led programming, a performance-first mindset, and access to tools that support how you think, eat, and move — not just workouts.

We simplify execution, emphasize habit stacking, and provide real accountability. We’re not selling hype — we’re building discipline with real tools that fit your life.

Go at your own pace. We give you structure, but you’ll never be punished for missing a day. Life happens — we help you get back on track fast.

 

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The $59 option and above includes our Fit Identity Nutrition & Macro Guide, plus meal resources inside the community. We focus on education — not rigid plans.

Time valuable to all of us and so are results,  Some workouts take longer then others but that is because they are designed for the results you want and expect 

Yes — but we recommend following the full program to get the most benefit. If you’re doing sports or another plan, we can help you layer Optimize intelligently.

Workouts are effective regardless of gender. The community includes moms, dads, athletes, and weekend warriors — all using the same tools to train smart and stay consistent.