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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
    Jul 10, 2025 01:15

Summary

Unlock your muscle-building potential with the High Frequency UL Hypertrophy Block, a comprehensive 4-week program designed for serious lifters. Train six days a week with a focus on compound movements like squats, deadlifts, and bench presses, complemented by targeted accessory work. Each session is meticulously structured to maximize hypertrophy through varied intensities and rep ranges, ensuring your muscles are consistently challenged. Equip yourself with a full gym and get ready to transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.6%
Glutes
11.5%
Hamstrings
10.3%
Chest
9.5%
Upper Back
8.8%
Triceps
8.6%
Front Delts
6.4%
Lats
6.2%
Lower Back
5.4%
Middle Delts
4.4%
Abs
4.4%
Calves
3.7%
Adductors
2.3%
Biceps
1.8%
Rear Delts
1.8%
Abductors
0.4%
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START THE PROGRAM
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
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