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FMP 8 Week Powerlifting High Frequency ULUU

by Frankie M.

Program Description

Intermediate powerlifting program for athletes. Designed to gain strength, and muscle, focused on squat, bench, deadlift.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 19, 2025 12:18
  • Last Edited
    Jun 18, 2025 11:35

Summary

Unleash your strength with the FMP 8 Week Powerlifting High Frequency ULUU program! Designed for dedicated lifters, this 8-week plan incorporates five training days each week, focusing on high-frequency powerlifting techniques to maximize your gains. You'll engage in a variety of core exercises, including Seated Cable Crunches and Hanging Leg Raises, to build a solid foundation. With a full gym at your disposal, get ready to elevate your performance and achieve your lifting goals like never before!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
90%
2
Deadlift (Barbell)
3
5 reps
90%
3
Incline Bench Press (Dumbbell)
2
6 reps
-
4
Pendlay Row
2
6 reps
-
5
Rear Delt Fly (Cable)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Skull Crusher (Barbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
92%
2
Deadlift (Barbell)
3
5 reps
92%
3
Incline Bench Press (Dumbbell)
2
6 reps
-
4
Pendlay Row
2
6 reps
-
5
Rear Delt Fly (Cable)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Skull Crusher (Barbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
94%
2
Deadlift (Barbell)
3
5 reps
94%
3
Incline Bench Press (Dumbbell)
2
6 reps
-
4
Pendlay Row
2
6 reps
-
5
Rear Delt Fly (Cable)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Skull Crusher (Barbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
97%
2
Deadlift (Barbell)
3
5 reps
97%
3
Incline Bench Press (Dumbbell)
2
6 reps
-
4
Pendlay Row
2
6 reps
-
5
Rear Delt Fly (Cable)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Skull Crusher (Barbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
100%
2
Deadlift (Barbell)
3
5 reps
98%
3
Incline Bench Press (Dumbbell)
2
6 reps
-
4
Pendlay Row
2
6 reps
-
5
Rear Delt Fly (Cable)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Skull Crusher (Barbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 10
2
Deadlift (Barbell)
3
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6 reps
-
4
Pendlay Row
2
6 reps
-
5
Rear Delt Fly (Cable)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Skull Crusher (Barbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Deadlift (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
2
6 reps
-
4
Pendlay Row
2
6 reps
-
5
Rear Delt Fly (Cable)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Skull Crusher (Barbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
4 reps
85%
85%
2
Bench Press (Barbell)
3
2 reps
95%
3
Deficit Deadlift (Barbell)
2
6 reps
-
4
Leg Extension
2
10 reps
-
5
Lying Leg Curl
2
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
7
Pull Through (Cable)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
4 reps
90%
90%
2
Bench Press (Barbell)
3
2 reps
97%
3
Leg Extension
2
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
6
Pull Through (Cable)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
4 reps
92%
92%
2
Bench Press (Barbell)
3
2 reps
98%
3
Leg Extension
2
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
6
Pull Through (Cable)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
4 reps
95%
95%
2
Bench Press (Barbell)
3
2 reps
100%
3
Leg Extension
2
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
6
Pull Through (Cable)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
4 reps
97%
97%
2
Bench Press (Barbell)
3
2 reps
98%
3
Leg Extension
2
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
6
Pull Through (Cable)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
4 reps
RPE 10
RPE 10
2
Bench Press (Barbell)
3
2 reps
RPE 10
3
Leg Extension
2
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
6
Pull Through (Cable)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
4 reps
75%
75%
2
Bench Press (Barbell)
3
2 reps
85%
3
Leg Extension
2
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
6
Pull Through (Cable)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
95%
2
Deadlift (Barbell)
1
2
3 reps
6 reps
90%
80%
3
Lat Pulldown (Close Grip)
3
6 reps
-
4
Seated Row (Cable)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
7
Preacher Curl (Dumbbell)
2
8 reps
-
8
Back Extension (Weighted)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5 reps
5 reps
92%
90%
2
Deadlift (Barbell)
1
2
3 reps
6 reps
97%
93%
3
Lat Pulldown (Close Grip)
3
6 reps
-
4
Seated Row (Cable)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
7
Preacher Curl (Dumbbell)
2
8 reps
-
8
Back Extension (Weighted)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
5 reps
5 reps
5 reps
94%
92%
90%
2
Deadlift (Barbell)
1
2
3 reps
6 reps
97%
90%
3
Lat Pulldown (Close Grip)
3
6 reps
-
4
Seated Row (Cable)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
7
Preacher Curl (Dumbbell)
2
8 reps
-
8
Back Extension (Weighted)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
95%
93%
90%
2
Deadlift (Barbell)
1
2
3 reps
6 reps
100%
95%
3
Lat Pulldown (Close Grip)
3
6 reps
-
4
Seated Row (Cable)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
7
Preacher Curl (Dumbbell)
2
8 reps
-
8
Back Extension (Weighted)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
97%
95%
92%
2
Deadlift (Barbell)
1
1
1
3 reps
6 reps
6 reps
100%
95%
90%
3
Lat Pulldown (Close Grip)
3
6 reps
-
4
Seated Row (Cable)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
7
Preacher Curl (Dumbbell)
2
8 reps
-
8
Back Extension (Weighted)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Deadlift (Barbell)
1
2
3 reps
6 reps
RPE 10
RPE 10
3
Lat Pulldown (Close Grip)
3
6 reps
-
4
Seated Row (Cable)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
7
Preacher Curl (Dumbbell)
2
8 reps
-
8
Back Extension (Weighted)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Deadlift (Barbell)
1
2
3 reps
6 reps
75%
70%
3
Lat Pulldown (Close Grip)
3
6 reps
-
4
Seated Row (Cable)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
7
Preacher Curl (Dumbbell)
2
8 reps
-
8
Back Extension (Weighted)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1 reps
1 reps
1 reps
97%
95%
90%
2
Squat (Barbell)
3
3 reps
90%
3
Dip (Weighted)
3
6 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
6 reps
-
6
Chest Supported Row (Dumbbell)
3
6 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
97%
2
Squat (Barbell)
3
3 reps
95%
3
Dip (Weighted)
3
6 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
6 reps
-
6
Chest Supported Row (Dumbbell)
3
6 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
97%
2
Squat (Barbell)
3
3 reps
97%
3
Dip (Weighted)
3
6 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
6 reps
-
6
Chest Supported Row (Dumbbell)
3
6 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
1 reps
100%
95%
2
Squat (Barbell)
3
3 reps
97%
3
Dip (Weighted)
3
6 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
6 reps
-
6
Chest Supported Row (Dumbbell)
3
6 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1 reps
1 reps
RPE 10
RPE 9
2
Squat (Barbell)
3
3 reps
97%
3
Dip (Weighted)
3
6 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
6 reps
-
6
Chest Supported Row (Dumbbell)
3
6 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
RPE 9
2
Squat (Barbell)
3
3 reps
RPE 10
3
Dip (Weighted)
3
6 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
6 reps
-
6
Chest Supported Row (Dumbbell)
3
6 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
85%
2
Squat (Barbell)
3
3 reps
80%
3
Dip (Weighted)
3
6 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
6 reps
-
6
Chest Supported Row (Dumbbell)
3
6 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Cable Crunch
3
12 reps
-
2
Hanging Leg Raise
3
AMRAP
-
3
Lateral Med Ball Throw
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Cable Crunch
3
12 reps
-
2
Hanging Leg Raise
3
AMRAP
-
3
Lateral Med Ball Throw
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Cable Crunch
3
12 reps
-
2
Hanging Leg Raise
3
AMRAP
-
3
Lateral Med Ball Throw
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Cable Crunch
3
12 reps
-
2
Hanging Leg Raise
3
AMRAP
-
3
Lateral Med Ball Throw
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Cable Crunch
3
12 reps
-
2
Hanging Leg Raise
3
AMRAP
-
3
Lateral Med Ball Throw
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Cable Crunch
3
12 reps
-
2
Hanging Leg Raise
3
AMRAP
-
3
Lateral Med Ball Throw
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Cable Crunch
3
12 reps
-
2
Hanging Leg Raise
3
AMRAP
-
3
Lateral Med Ball Throw
3
12 reps
-
Week 1
1 / 8 Weeks
Day 5
1
Seated Cable Crunch
3 Sets
12 Reps
-
2
Hanging Leg Raise
3 Sets
AMRAP
-
3
Lateral Med Ball Throw
3 Sets
12 Reps
-
Day 3
1
Bench Press (Barbell)
5 Sets
1 Reps
95%
2
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
6 Reps
90%
80%
3
Lat Pulldown (Close Grip)
3 Sets
6 Reps
-
4
Seated Row (Cable)
2 Sets
10 Reps
-
5
Seated Shoulder Press (Dumbbell)
2 Sets
6 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
10 Reps
-
7
Preacher Curl (Dumbbell)
2 Sets
8 Reps
-
8
Back Extension (Weighted)
2 Sets
12 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
3 Reps
90%
2
Deadlift (Barbell)
3 Sets
5 Reps
90%
3
Incline Bench Press (Dumbbell)
2 Sets
6 Reps
-
4
Pendlay Row
2 Sets
6 Reps
-
5
Rear Delt Fly (Cable)
2 Sets
12 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
8 Reps
-
7
Skull Crusher (Barbell)
2 Sets
8 Reps
-
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Reps
1 Reps
1 Reps
97%
95%
90%
2
Squat (Barbell)
3 Sets
3 Reps
90%
3
Dip (Weighted)
3 Sets
6 Reps
-
4
Hammer Curl (Cable)
3 Sets
10 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
6 Reps
-
6
Chest Supported Row (Dumbbell)
3 Sets
6 Reps
-
7
Lateral Raise (Cable)
3 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
4 Reps
85%
85%
2
Bench Press (Barbell)
3 Sets
2 Reps
95%
3
Deficit Deadlift (Barbell)
2 Sets
6 Reps
-
4
Leg Extension
2 Sets
10 Reps
-
5
Lying Leg Curl
2 Sets
10 Reps
-
6
Bulgarian Split Squat (Dumbbell)
2 Sets
6 Reps
-
7
Pull Through (Cable)
2 Sets
6 Reps
-