Program Description
High Frequency Training is a better way to really maximize getting a great workout in without getting gassed by the end of a workout. Great way to build size and muscle. You’ll hit a muscle group 1-3 times a workout besides 3-5. Is it different? Yes. But why not try it? You can hit a muscle group 2-3 times a week depending how many days you workout a week. 4-6 days a week is best. (You can add in ABS whenever)
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedDec 29, 2024 09:54
- Last EditedJan 30, 2025 11:11
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
8 reps
5 reps
1 reps
-
-
-
2
Seated Row (Cable)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Dip (Weighted)
2
10 reps
-
5
Overhead Extension (EZ Bar)
2
8 reps
-
6
Preacher Curl (EZ Bar)
3
8 reps
-
7
Rear Delt Fly (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
8 reps
5 reps
1 reps
-
-
-
2
Seated Row (Cable)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Dip (Weighted)
2
10 reps
-
5
Overhead Extension (EZ Bar)
2
8 reps
-
6
Preacher Curl (EZ Bar)
3
8 reps
-
7
Rear Delt Fly (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
8 reps
5 reps
1 reps
-
-
-
2
Seated Row (Cable)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Dip (Weighted)
2
10 reps
-
5
Overhead Extension (EZ Bar)
2
8 reps
-
6
Preacher Curl (EZ Bar)
3
8 reps
-
7
Rear Delt Fly (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
8 reps
5 reps
1 reps
-
-
-
2
Seated Row (Cable)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Dip (Weighted)
2
10 reps
-
5
Overhead Extension (EZ Bar)
2
8 reps
-
6
Preacher Curl (EZ Bar)
3
8 reps
-
7
Rear Delt Fly (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10 reps
-
2
Hack Squat
2
8 reps
-
3
Leg Extension
2
10 reps
-
4
Hip Adductor (Machine)
2
8 reps
-
5
Seated Calf Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10 reps
-
2
Hack Squat
2
8 reps
-
3
Leg Extension
2
10 reps
-
4
Hip Adductor (Machine)
2
8 reps
-
5
Seated Calf Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10 reps
-
2
Hack Squat
2
8 reps
-
3
Leg Extension
2
10 reps
-
4
Hip Adductor (Machine)
2
8 reps
-
5
Seated Calf Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10 reps
-
2
Hack Squat
2
8 reps
-
3
Leg Extension
2
10 reps
-
4
Hip Adductor (Machine)
2
8 reps
-
5
Seated Calf Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Chest Fly (Machine)
2
8 reps
-
3
Lat Pulldown (Single Arm)
3
8 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5
Lying Pullover (Cable)
2
10 reps
-
6
French Press
2
8 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Lateral Raise (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Chest Fly (Machine)
2
8 reps
-
3
Lat Pulldown (Single Arm)
3
8 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5
Lying Pullover (Cable)
2
10 reps
-
6
French Press
2
8 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Lateral Raise (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Chest Fly (Machine)
2
8 reps
-
3
Lat Pulldown (Single Arm)
3
8 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5
Lying Pullover (Cable)
2
10 reps
-
6
French Press
2
8 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Lateral Raise (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Chest Fly (Machine)
2
8 reps
-
3
Lat Pulldown (Single Arm)
3
8 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5
Lying Pullover (Cable)
2
10 reps
-
6
French Press
2
8 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Lateral Raise (Dumbbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
-
2
Leg Press
2
8 reps
-
3
Romanian Deadlift (Barbell)
2
10 reps
-
4
Hip Adductor (Machine)
2
8 reps
-
5
Standing Calf Raise
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
-
2
Leg Press
2
8 reps
-
3
Romanian Deadlift (Barbell)
2
10 reps
-
4
Hip Adductor (Machine)
2
8 reps
-
5
Standing Calf Raise
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
-
2
Leg Press
2
8 reps
-
3
Romanian Deadlift (Barbell)
2
10 reps
-
4
Hip Adductor (Machine)
2
8 reps
-
5
Standing Calf Raise
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
-
2
Leg Press
2
8 reps
-
3
Romanian Deadlift (Barbell)
2
10 reps
-
4
Hip Adductor (Machine)
2
8 reps
-
5
Standing Calf Raise
2
10 reps
-
Week 1
1 / 4 Weeks
Day 3
1
Incline Bench Press (Barbell)2 Sets
8 Reps
-
2
Chest Fly (Machine)2 Sets
8 Reps
-
3
Lat Pulldown (Single Arm)3 Sets
8 Reps
-
4
Shoulder Press (Machine)2 Sets
10 Reps
-
5
Lying Pullover (Cable)2 Sets
10 Reps
-
6
French Press2 Sets
8 Reps
-
7
Incline Curl (Dumbbell)3 Sets
8 Reps
-
8
Lateral Raise (Dumbbell)2 Sets
10 Reps
-
Day 1
1
Bench Press (Barbell)2 Sets
1 Set
1 Set
8 Reps
5 Reps
1 Reps
-
-
-
2
Seated Row (Cable)3 Sets
8 Reps
-
3
Lateral Raise (Dumbbell)2 Sets
10 Reps
-
4
Dip (Weighted)2 Sets
10 Reps
-
5
Overhead Extension (EZ Bar)2 Sets
8 Reps
-
6
Preacher Curl (EZ Bar)3 Sets
8 Reps
-
7
Rear Delt Fly (Dumbbell)2 Sets
10 Reps
-
Day 2
1
Seated Hamstring Curl2 Sets
10 Reps
-
2
Hack Squat2 Sets
8 Reps
-
3
Leg Extension2 Sets
10 Reps
-
4
Hip Adductor (Machine)2 Sets
8 Reps
-
5
Seated Calf Raise2 Sets
10 Reps
-
Day 4
1
Leg Extension2 Sets
10 Reps
-
2
Leg Press2 Sets
8 Reps
-
3
Romanian Deadlift (Barbell)2 Sets
10 Reps
-
4
Hip Adductor (Machine)2 Sets
8 Reps
-
5
Standing Calf Raise2 Sets
10 Reps
-