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Atolifts strength through high frequency v 2.0

by Murat A.
3 athletes joined

Program Description

Mid volume low intensity week, followed by a high intensity low volume week. If single on second week is easy, increase lift max by 2.5 or 5 kg. If it's difficult, repeat with same weight. If no lift, reduce max accordingly.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 03, 2025 11:05
  • Last Edited
    Feb 15, 2025 02:03
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
60%
2
Bench Press (Barbell)
5
4 reps
60%
3
Deadlift (Barbell)
3
4 reps
60%
4
Chest Press (Machine)
3
8 reps
RPE 6
5
Lu Raise
3
8 reps
RPE 6
6A
Hammer Curl (Cable)
3
12 reps
RPE 6
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
5
5 reps
RPE 6
3
Chest Press (Machine)
3
8 reps
RPE 6
4
Lu Raise
3
8 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
70%
2
Bench Press (Barbell)
5
3 reps
70%
3
Deadlift (Barbell)
3
3 reps
70%
4
Hip Thrust (Barbell)
3
8 reps
RPE 6
5
Leg Curl
3
8 reps
RPE 6
6
Leg Extension
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3 reps
2 reps
1 reps
70%
80%
90%
2
Deadlift (Barbell)
3
3 reps
70%
3
Hip Thrust (Barbell)
3
8 reps
RPE 6
4
Leg Curl
3
8 reps
RPE 6
5
Leg Extension
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
80%
2
Bench Press (Barbell)
5
2 reps
80%
3
Deadlift (Barbell)
3
2 reps
80%
4
Chest Press (Machine)
3
8 reps
RPE 6
5
Seated Row (Cable)
3
8 reps
RPE 6
6
Lat Pulldown
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
75%
2
Overhead Press (Barbell)
5
5 reps
RPE 6
3
Lateral Raise (Cable)
3
8 reps
RPE 6
4
Lu Raise
3
8 reps
RPE 6
5
Rear Delt Fly (Cable)
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
60%
2
Bench Press (Barbell)
5
4 reps
60%
3
Deadlift (Barbell)
3
4 reps
60%
4
Chest Press (Machine)
3
8 reps
RPE 6
5
Lu Raise
3
8 reps
RPE 6
6A
Hammer Curl (Cable)
3
12 reps
RPE 6
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3 reps
1 reps
1 reps
70%
80%
90%
2
Squat (Barbell)
3
3 reps
70%
3
Back Extension (Weighted)
3
8 reps
RPE 6
4
Seated Row (Cable)
3
8 reps
RPE 6
5
Lat Pulldown
3
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
70%
2
Bench Press (Barbell)
5
3 reps
70%
3
Deadlift (Barbell)
3
3 reps
70%
4
Hip Thrust (Barbell)
3
8 reps
RPE 6
5
Leg Curl
3
8 reps
RPE 6
6
Leg Extension
3
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
3 reps
2 reps
1 reps
4 reps
70%
80%
90%
70%
2
Bench Press (Barbell)
5
5 reps
60%
3
Chest Press (Machine)
3
8 reps
RPE 6
4
Lu Raise
3
8 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
80%
2
Bench Press (Barbell)
5
2 reps
80%
3
Deadlift (Barbell)
3
2 reps
80%
4
Chest Press (Machine)
3
8 reps
RPE 6
5
Seated Row (Cable)
3
8 reps
RPE 6
6
Lat Pulldown
3
8 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
70%
2
Bench Press (Barbell)
3
3 reps
70%
3
Deadlift (Barbell)
3
3 reps
70%
Week 1
1 / 2 Weeks
Day 2
1
Squat (Barbell)
3 Sets
3 Reps
70%
2
Bench Press (Barbell)
5 Sets
3 Reps
70%
3
Deadlift (Barbell)
3 Sets
3 Reps
70%
4
Hip Thrust (Barbell)
3 Sets
8 Reps
@6
5
Leg Curl
3 Sets
8 Reps
@6
6
Leg Extension
3 Sets
8 Reps
@6
Day 5
1
Squat (Barbell)
3 Sets
3 Reps
70%
2
Bench Press (Barbell)
5 Sets
3 Reps
70%
3
Deadlift (Barbell)
3 Sets
3 Reps
70%
4
Hip Thrust (Barbell)
3 Sets
8 Reps
@6
5
Leg Curl
3 Sets
8 Reps
@6
6
Leg Extension
3 Sets
8 Reps
@6
Day 1
1
Squat (Barbell)
3 Sets
4 Reps
60%
2
Bench Press (Barbell)
5 Sets
4 Reps
60%
3
Deadlift (Barbell)
3 Sets
4 Reps
60%
4
Chest Press (Machine)
3 Sets
8 Reps
@6
5
Lu Raise
3 Sets
8 Reps
@6
6A
Hammer Curl (Cable)
3 Sets
12 Reps
@6
6B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@6
Day 3
1
Squat (Barbell)
3 Sets
2 Reps
80%
2
Bench Press (Barbell)
5 Sets
2 Reps
80%
3
Deadlift (Barbell)
3 Sets
2 Reps
80%
4
Chest Press (Machine)
3 Sets
8 Reps
@6
5
Seated Row (Cable)
3 Sets
8 Reps
@6
6
Lat Pulldown
3 Sets
8 Reps
@6
Day 4
1
Squat (Barbell)
3 Sets
4 Reps
60%
2
Bench Press (Barbell)
5 Sets
4 Reps
60%
3
Deadlift (Barbell)
3 Sets
4 Reps
60%
4
Chest Press (Machine)
3 Sets
8 Reps
@6
5
Lu Raise
3 Sets
8 Reps
@6
6A
Hammer Curl (Cable)
3 Sets
12 Reps
@6
6B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@6
Day 6
1
Squat (Barbell)
3 Sets
2 Reps
80%
2
Bench Press (Barbell)
5 Sets
2 Reps
80%
3
Deadlift (Barbell)
3 Sets
2 Reps
80%
4
Chest Press (Machine)
3 Sets
8 Reps
@6
5
Seated Row (Cable)
3 Sets
8 Reps
@6
6
Lat Pulldown
3 Sets
8 Reps
@6