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High Frequency UL Hypertrophy Block

by Tyler V.

Program Description

High frequency volume/hypertrophy block. - Squat Variation 3x - Bench 3x - Deadlift 2x - Majority of work in the 60-80% range *My favorite way to run this block in a 2 days on 1 day off rotation, spreading out the sessions. Feel free to do what best suits your recovery ability! *I also recommend using a training max for percentage work. Personally I stick to 92.5% as it keeps me fresh, my lifts move fast, and it keeps my technique locked in. Feel free to use a higher TM or lower.

Program Overview

  • Level
    Novice, Advanced, Intermediate
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 17, 2025 08:13
  • Last Edited
    Jun 28, 2025 01:16
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ON THE BOOSTCAMP APP FOR FREE
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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
Squat (Barbell)
1
3
10 reps
10 reps
68%
60%
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-8
3
Leg Press
3
10-15 reps
RPE 8-9
4
Leg Curl
3
10-15 reps
RPE 8-9
5
Seated Calf Raise
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
63%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-8
3
Leg Press
3
10-15 reps
RPE 8-9
4
Leg Curl
3
10-15 reps
RPE 8-9
5
Seated Calf Raise
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
66%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-8
3
Leg Press
3
10-15 reps
RPE 8-9
4
Leg Curl
3
10-15 reps
RPE 8-9
5
Seated Calf Raise
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
66%
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-8
3
Leg Press
2
10-15 reps
RPE 8-9
4
Leg Curl
2
10-15 reps
RPE 8-9
5
Seated Calf Raise
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
68%
60%
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 7-8
3
Single Arm Row (Dumbbell)
3
10-15 reps
RPE 8-9
4
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 8-9
5
Hammer Curl
3
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
63%
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 7-8
3
Single Arm Row (Dumbbell)
3
10-15 reps
RPE 8-9
4
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 8-9
5
Hammer Curl
3
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
66%
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 7-8
3
Single Arm Row (Dumbbell)
3
10-15 reps
RPE 8-9
4
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 8-9
5
Hammer Curl
3
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
66%
2
Bench Press (Dumbbell)
2
10-15 reps
RPE 7-8
3
Single Arm Row (Dumbbell)
2
10-15 reps
RPE 8-9
4
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8-9
5
Hammer Curl
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
65%
2
Deadlift (Barbell)
3
8 reps
65%
3
Reverse Lunge (Barbell)
3
6-10 reps
RPE 7-8
4
Back Extension (Weighted)
3
10-15 reps
RPE 8-9
5
Calf Raise (Leg Press)
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
68%
2
Deadlift (Barbell)
1
3
8 reps
8 reps
75%
68%
3
Reverse Lunge (Barbell)
3
6-10 reps
RPE 7-8
4
Back Extension (Weighted)
3
10-15 reps
RPE 8-9
5
Calf Raise (Leg Press)
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
71%
2
Deadlift (Barbell)
3
8 reps
71%
3
Reverse Lunge (Barbell)
3
6-10 reps
RPE 7-8
4
Back Extension (Weighted)
3
10-15 reps
RPE 8-9
5
Calf Raise (Leg Press)
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6 reps
71%
2
Deadlift (Barbell)
2
6 reps
71%
3
Reverse Lunge (Barbell)
2
6-10 reps
RPE 7-8
4
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
Bench Press (Close Grip)
3
6-10 reps
RPE 7-8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
75%
68%
2
Bench Press (Close Grip)
3
6-10 reps
RPE 7-8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
71%
2
Bench Press (Close Grip)
3
6-10 reps
RPE 7-8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
71%
2
Bench Press (Close Grip)
2
6-10 reps
RPE 7-8
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
70%
2
Deadlift (Barbell)
3
6 reps
70%
3
Leg Extension
3
10-15 reps
RPE 8-9
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
73%
2
Deadlift (Barbell)
3
6 reps
73%
3
Leg Extension
3
10-15 reps
RPE 8-9
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
80%
76%
2
Deadlift (Barbell)
3
6 reps
76%
3
Leg Extension
3
10-15 reps
RPE 8-9
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
76%
2
Deadlift (Barbell)
2
4 reps
76%
3
Leg Extension
2
10-15 reps
RPE 8-9
4
Decline Sit Up (Weighted)
2
10-20 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Barbell Row
3
6-10 reps
RPE 7-8
4
Lat Pulldown
3
10-15 reps
RPE 8-9
5
Face Pull
3
10-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
73%
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Barbell Row
3
6-10 reps
RPE 7-8
4
Lat Pulldown
3
10-15 reps
RPE 8-9
5
Face Pull
3
10-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
6 reps
80%
76%
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Barbell Row
3
6-10 reps
RPE 7-8
4
Lat Pulldown
3
10-15 reps
RPE 8-9
5
Face Pull
3
10-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
76%
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 7-8
3
Barbell Row
2
6-10 reps
RPE 7-8
4
Lat Pulldown
2
10-15 reps
RPE 8-9
5
Face Pull
2
10-15 reps
RPE 8-9
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
68%
60%
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@7-8
3
Leg Press
3 Sets
10-15 Reps
@8-9
4
Leg Curl
3 Sets
10-15 Reps
@8-9
5
Seated Calf Raise
3 Sets
10-15 Reps
@8-9
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
68%
60%
2
Bench Press (Dumbbell)
3 Sets
10-15 Reps
@7-8
3
Single Arm Row (Dumbbell)
3 Sets
10-15 Reps
@8-9
4
Overhead Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
@8-9
5
Hammer Curl
3 Sets
10-15 Reps
@8-9
Day 3
1
Hack Squat
3 Sets
8 Reps
65%
2
Deadlift (Barbell)
3 Sets
8 Reps
65%
3
Reverse Lunge (Barbell)
3 Sets
6-10 Reps
@7-8
4
Back Extension (Weighted)
3 Sets
10-15 Reps
@8-9
5
Calf Raise (Leg Press)
3 Sets
10-15 Reps
@8-9
Day 4
1
Bench Press (Barbell)
3 Sets
8 Reps
65%
2
Bench Press (Close Grip)
3 Sets
6-10 Reps
@7-8
3
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@7-8
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8-9
Day 5
1
Squat (Barbell)
3 Sets
6 Reps
70%
2
Deadlift (Barbell)
3 Sets
6 Reps
70%
3
Leg Extension
3 Sets
10-15 Reps
@8-9
4
Decline Sit Up (Weighted)
3 Sets
10-20 Reps
@8-9
Day 6
1
Bench Press (Barbell)
3 Sets
6 Reps
70%
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@7-8
3
Barbell Row
3 Sets
6-10 Reps
@7-8
4
Lat Pulldown
3 Sets
10-15 Reps
@8-9
5
Face Pull
3 Sets
10-15 Reps
@8-9