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High frequency compounds

by Casey S.

Program Description

Unleash your strength with the **High Frequency Compounds** program, designed for serious lifters looking to maximize their gains in just one week. This 5-day regimen focuses on heavy compound movements like the bench press, squat, and deadlift, targeting multiple muscle groups for optimal growth and strength. Each session is crafted to push your limits with high-intensity sets, ensuring you build power and endurance. Get ready to elevate your training and see real results!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Oct 05, 2025 08:49
  • Last Edited
    Oct 05, 2025 09:03
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.5%
Chest
12.9%
Quadriceps
11.2%
Front Delts
10.4%
Glutes
8.7%
Upper Back
7.3%
Lats
6.8%
Middle Delts
6.5%
Hamstrings
6.3%
Abs
3.2%
Adductors
2.9%
Biceps
2.9%
Rear Delts
2.4%
Lower Back
1.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
2 reps
RPE 8
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
3
Y Raise (Dumbbell)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 7
2
Squat (Barbell)
3
5 reps
RPE 8
3
Deadlift (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
4
Skull Crusher (dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
2 reps
RPE 8
RPE 8
2
Overhead Press (Barbell)
5
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
3 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Week 1
1 / 1 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
@8
@7
2
Squat (Barbell)
3 Sets
5 Reps
@8
3
Deadlift (Barbell)
3 Sets
5 Reps
@8
Day 4
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
2 Reps
@8
@8
2
Overhead Press (Barbell)
5 Sets
5 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
2 Reps
@8
@8
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8
3
Y Raise (Dumbbell)
3 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
3 Reps
@8
2
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@8
3
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8
4
Skull Crusher (dumbbell)
3 Sets
12 Reps
@8
Day 5
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
@8
@7
2
Squat (Barbell)
3 Sets
10 Reps
@8
3
Deadlift (Barbell)
3 Sets
3 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8