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UL 3.5FREQ

by Kevin M.

Program Description

**UL 3.5FREQ** is a dynamic 1-week workout program designed for those looking to maximize their gains with a focused 5-day training split. Each day targets specific muscle groups through a variety of exercises, including machine-based movements and cable work, ensuring comprehensive muscle engagement. With a mix of compound and isolation exercises, you'll build strength and definition while keeping your workouts fresh and exciting. Get ready to push your limits and achieve your fitness goals!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Jan 20, 2026 01:22
  • Last Edited
    Jan 20, 2026 10:17
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Front Delts
10.2%
Chest
8.8%
Middle Delts
8.8%
Lats
8.8%
Hamstrings
7.8%
Glutes
6.8%
Quadriceps
5.9%
Abs
5.9%
Biceps
5.9%
Rear Delts
4.4%
Upper Back
4.4%
Lower Back
2.9%
Forearms
2.9%
Calves
2%
Adductors
2%
Abductors
1%
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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
Chest Fly (Machine)
2
4-8 reps
-
2
Low To High Fly Chest
1
4-6 reps
-
3
Preacher Curls
1
4-6 reps
-
4
Reverse curls
1
5-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
5-8 reps
-
6
JM Press (Smith Machine)
1
5-8 reps
-
7
Shoulder Press (Machine)
2
4-8 reps
-
8
Lateral Raise (Cable)
1
5-9 reps
-
9
Keenan Flaps
2
5-9 reps
-
10
Sagital Row
1
4-6 reps
-
11
Kelso Shrug (Chest Supported)
1
5-8 reps
-
12
Single Arm Rear Delt Cable Fly
1
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-8 reps
-
2
Calf Raise (Leg Press)
1
5-9 reps
-
3
Hamstring Curl
1
4-6 reps
-
4
Leg Press
1
5-9 reps
-
5
Hip Adductor (Machine)
1
5-8 reps
-
6
Stiff Leg Deadlift
2
4-8 reps
-
7
Cable Crunch
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
4-8 reps
-
2
Low To High Fly Chest
1
4-6 reps
-
3
Preacher Curls
1
4-6 reps
-
4
Reverse curls
1
5-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
5-8 reps
-
6
JM Press (Smith Machine)
1
5-8 reps
-
7
Shoulder Press (Machine)
2
4-8 reps
-
8
Lateral Raise (Cable)
1
5-9 reps
-
9
Keenan Flaps
2
5-9 reps
-
10
Sagital Row
1
4-6 reps
-
11
Kelso Shrug (Chest Supported)
1
5-8 reps
-
12
Single Arm Rear Delt Cable Fly
1
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
4-8 reps
-
2
Low To High Fly Chest
1
4-6 reps
-
3
Preacher Curls
1
4-6 reps
-
4
Reverse curls
1
5-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
5-8 reps
-
6
JM Press (Smith Machine)
1
5-8 reps
-
7
Shoulder Press (Machine)
2
4-8 reps
-
8
Lateral Raise (Cable)
1
5-9 reps
-
9
Keenan Flaps
2
5-9 reps
-
10
Sagital Row
1
4-6 reps
-
11
Kelso Shrug (Chest Supported)
1
5-8 reps
-
12
Single Arm Rear Delt Cable Fly
1
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-8 reps
-
2
Calf Raise (Leg Press)
1
5-9 reps
-
3
Hip Adductor (Machine)
1
5-8 reps
-
4
Hamstring Curl
1
4-6 reps
-
5
Leg Press
1
5-9 reps
-
6
Stiff Leg Deadlift
2
4-8 reps
-
7
Cable Crunch
2
5-8 reps
-
Week 1
1 / 1 Weeks
Day 2
1
Leg Extension
2 Sets
5-8 Reps
-
2
Calf Raise (Leg Press)
1 Set
5-9 Reps
-
3
Hamstring Curl
1 Set
4-6 Reps
-
4
Leg Press
1 Set
5-9 Reps
-
5
Hip Adductor (Machine)
1 Set
5-8 Reps
-
6
Stiff Leg Deadlift
2 Sets
4-8 Reps
-
7
Cable Crunch
2 Sets
5-9 Reps
-
Day 1
1
Chest Fly (Machine)
2 Sets
4-8 Reps
-
2
Low To High Fly Chest
1 Set
4-6 Reps
-
3
Preacher Curls
1 Set
4-6 Reps
-
4
Reverse curls
1 Set
5-8 Reps
-
5
Single Arm Tricep Extension (Cable)
1 Set
5-8 Reps
-
6
JM Press (Smith Machine)
1 Set
5-8 Reps
-
7
Shoulder Press (Machine)
2 Sets
4-8 Reps
-
8
Lateral Raise (Cable)
1 Set
5-9 Reps
-
9
Keenan Flaps
2 Sets
5-9 Reps
-
10
Sagital Row
1 Set
4-6 Reps
-
11
Kelso Shrug (Chest Supported)
1 Set
5-8 Reps
-
12
Single Arm Rear Delt Cable Fly
1 Set
5-8 Reps
-
Day 3
1
Chest Fly (Machine)
2 Sets
4-8 Reps
-
2
Low To High Fly Chest
1 Set
4-6 Reps
-
3
Preacher Curls
1 Set
4-6 Reps
-
4
Reverse curls
1 Set
5-8 Reps
-
5
Single Arm Tricep Extension (Cable)
1 Set
5-8 Reps
-
6
JM Press (Smith Machine)
1 Set
5-8 Reps
-
7
Shoulder Press (Machine)
2 Sets
4-8 Reps
-
8
Lateral Raise (Cable)
1 Set
5-9 Reps
-
9
Keenan Flaps
2 Sets
5-9 Reps
-
10
Sagital Row
1 Set
4-6 Reps
-
11
Kelso Shrug (Chest Supported)
1 Set
5-8 Reps
-
12
Single Arm Rear Delt Cable Fly
1 Set
5-8 Reps
-
Day 4
1
Chest Fly (Machine)
2 Sets
4-8 Reps
-
2
Low To High Fly Chest
1 Set
4-6 Reps
-
3
Preacher Curls
1 Set
4-6 Reps
-
4
Reverse curls
1 Set
5-8 Reps
-
5
Single Arm Tricep Extension (Cable)
1 Set
5-8 Reps
-
6
JM Press (Smith Machine)
1 Set
5-8 Reps
-
7
Shoulder Press (Machine)
2 Sets
4-8 Reps
-
8
Lateral Raise (Cable)
1 Set
5-9 Reps
-
9
Keenan Flaps
2 Sets
5-9 Reps
-
10
Sagital Row
1 Set
4-6 Reps
-
11
Kelso Shrug (Chest Supported)
1 Set
5-8 Reps
-
12
Single Arm Rear Delt Cable Fly
1 Set
5-8 Reps
-
Day 5
1
Leg Extension
2 Sets
5-8 Reps
-
2
Calf Raise (Leg Press)
1 Set
5-9 Reps
-
3
Hip Adductor (Machine)
1 Set
5-8 Reps
-
4
Hamstring Curl
1 Set
4-6 Reps
-
5
Leg Press
1 Set
5-9 Reps
-
6
Stiff Leg Deadlift
2 Sets
4-8 Reps
-
7
Cable Crunch
2 Sets
5-8 Reps
-