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Low Volume High Frequency Aesthetics

by Javob W.
4 athletes joined

Program Description

Mixture between low volume HIT and high frequency, not meant to be run for more than 4 weeks at a time as you will be training 7 days a week. Deload recommended

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 16, 2024 03:20
  • Last Edited
    Dec 31, 2024 10:16
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 8
3
Dip (Weighted)
2
5-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 8
3
Dip (Weighted)
2
5-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 8
3
Dip (Weighted)
2
5-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 8
3
Dip (Weighted)
2
5-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-15 reps
RPE 8
3
Standing Pullover (Cable)
2
10-20 reps
RPE 9
4
Rear Delt Fly (Cable)
2
15-20 reps
RPE 9
5
Bayesian Curl
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-15 reps
RPE 8
3
Standing Pullover (Cable)
2
10-20 reps
RPE 9
4
Rear Delt Fly (Cable)
2
15-20 reps
RPE 9
5
Bayesian Curl
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-15 reps
RPE 8
3
Standing Pullover (Cable)
2
10-20 reps
RPE 9
4
Rear Delt Fly (Cable)
2
15-20 reps
RPE 9
5
Bayesian Curl
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-15 reps
RPE 8
3
Standing Pullover (Cable)
2
10-20 reps
RPE 9
4
Rear Delt Fly (Cable)
2
15-20 reps
RPE 9
5
Bayesian Curl
2
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Leg Press
2
10 reps
RPE 8
3
Hamstring Curl
2
10 reps
RPE 8
4
Leg Extension
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Leg Press
2
10 reps
RPE 8
3
Hamstring Curl
2
10 reps
RPE 8
4
Leg Extension
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Leg Press
2
10 reps
RPE 8
3
Hamstring Curl
2
10 reps
RPE 8
4
Leg Extension
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Leg Press
2
10 reps
RPE 8
3
Hamstring Curl
2
10 reps
RPE 8
4
Leg Extension
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
2
5-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 8
4
Chest Fly (Cable)
2
8-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
2
5-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 8
4
Chest Fly (Cable)
2
8-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
2
5-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 8
4
Chest Fly (Cable)
2
8-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
2
5-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 8
4
Chest Fly (Cable)
2
8-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-15 reps
RPE 8
3
Standing Pullover (Cable)
2
12-20 reps
RPE 9
4
Face Pull
2
15-20 reps
RPE 9
5
Bayesian Curl
2
8-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-15 reps
RPE 8
3
Standing Pullover (Cable)
2
12-20 reps
RPE 9
4
Face Pull
2
15-20 reps
RPE 9
5
Bayesian Curl
2
8-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-15 reps
RPE 8
3
Standing Pullover (Cable)
2
12-20 reps
RPE 9
4
Face Pull
2
15-20 reps
RPE 9
5
Bayesian Curl
2
8-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-15 reps
RPE 8
3
Standing Pullover (Cable)
2
12-20 reps
RPE 9
4
Face Pull
2
15-20 reps
RPE 9
5
Bayesian Curl
2
8-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8
2
Belt Squat
2
6-12 reps
RPE 8
3
Hamstring Curl
2
10 reps
RPE 8
4
Leg Extension
2
6-12 reps
RPE 8
5
Hip Adductor (Machine)
2
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8
2
Belt Squat
2
6-12 reps
RPE 8
3
Hamstring Curl
2
10 reps
RPE 8
4
Leg Extension
2
6-12 reps
RPE 8
5
Hip Adductor (Machine)
2
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8
2
Belt Squat
2
6-12 reps
RPE 8
3
Hamstring Curl
2
10 reps
RPE 8
4
Leg Extension
2
6-12 reps
RPE 8
5
Hip Adductor (Machine)
2
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8
2
Belt Squat
2
6-12 reps
RPE 8
3
Hamstring Curl
2
10 reps
RPE 8
4
Leg Extension
2
6-12 reps
RPE 8
5
Hip Adductor (Machine)
2
15-20 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 8
3
Rear Delt Fly (Cable)
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
6-15 reps
RPE 8
5
Tricep Extension (Cable)
2
8-20 reps
RPE 8
6
Hammer Curl
2
6-15 reps
RPE 8
7
Katana Extension
2
8-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 8
3
Rear Delt Fly (Cable)
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
6-15 reps
RPE 8
5
Tricep Extension (Cable)
2
8-20 reps
RPE 8
6
Hammer Curl
2
6-15 reps
RPE 8
7
Katana Extension
2
8-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 8
3
Rear Delt Fly (Cable)
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
6-15 reps
RPE 8
5
Tricep Extension (Cable)
2
8-20 reps
RPE 8
6
Hammer Curl
2
6-15 reps
RPE 8
7
Katana Extension
2
8-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 8
3
Rear Delt Fly (Cable)
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
6-15 reps
RPE 8
5
Tricep Extension (Cable)
2
8-20 reps
RPE 8
6
Hammer Curl
2
6-15 reps
RPE 8
7
Katana Extension
2
8-20 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@7
@8
2
Incline Bench Press (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@7
@8
3
Dip (Weighted)
2 Sets
5-15 Reps
@8
4
Lateral Raise (Dumbbell)
1 Set
1 Set
12-20 Reps
12-20 Reps
@9
@10
5
Overhead Tricep Extension (Cable)
2 Sets
15-20 Reps
@9
Day 2
1
Pull-Up (Weighted)
2 Sets
5-8 Reps
@8
2
Chest Supported Row (Machine)
2 Sets
8-15 Reps
@8
3
Standing Pullover (Cable)
2 Sets
10-20 Reps
@9
4
Rear Delt Fly (Cable)
2 Sets
15-20 Reps
@9
5
Bayesian Curl
2 Sets
12-20 Reps
@9
Day 3
1
Squat (Barbell)
2 Sets
5 Reps
@8
2
Leg Press
2 Sets
10 Reps
@8
3
Hamstring Curl
2 Sets
10 Reps
@8
4
Leg Extension
2 Sets
10 Reps
@8
Day 4
1
Dip (Weighted)
2 Sets
5-8 Reps
@8
2
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
@8
3
Seated Shoulder Press (Dumbbell)
2 Sets
5-8 Reps
@8
4
Chest Fly (Cable)
2 Sets
8-15 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@9
6
Overhead Tricep Extension (Cable)
2 Sets
15-20 Reps
@9
Day 5
1
Chin-Up (Weighted)
2 Sets
5-10 Reps
@8
2
Chest Supported Row (Machine)
2 Sets
8-15 Reps
@8
3
Standing Pullover (Cable)
2 Sets
12-20 Reps
@9
4
Face Pull
2 Sets
15-20 Reps
@9
5
Bayesian Curl
2 Sets
8-20 Reps
@8
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@8
2
Belt Squat
2 Sets
6-12 Reps
@8
3
Hamstring Curl
2 Sets
10 Reps
@8
4
Leg Extension
2 Sets
6-12 Reps
@8
5
Hip Adductor (Machine)
2 Sets
15-20 Reps
@9
Day 7
1
Seated Shoulder Press (Dumbbell)
2 Sets
5-12 Reps
@8
2
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@8
3
Rear Delt Fly (Cable)
2 Sets
15-20 Reps
@8
4
Incline Curl (Dumbbell)
2 Sets
6-15 Reps
@8
5
Tricep Extension (Cable)
2 Sets
8-20 Reps
@8
6
Hammer Curl
2 Sets
6-15 Reps
@8
7
Katana Extension
2 Sets
8-20 Reps
@8