UL 3.5FREQ
Unlock your strength in just one week with 5 days of focused training—transform your routine and see real results fast!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 2 | 5–8 reps |
| 2 | Calf Raise (Leg Press) | 2 | 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 | 1 | 4–8 reps |
| 7 | Cable Crunch | 2 | 5–9 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 2 | 5–8 reps |
| 2 | Calf Raise (Leg Press) | 2 | 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Fly (Machine) | 2 | 4–8 reps |
| 2 | Low To High Fly Chest | 1 | 4–6 reps |
| 3 | Preacher Curls | 2 | 4–6 reps |
| 4 | Reverse curls | 1 | 5–8 reps |
| 5 | Single Arm Tricep Extension (Cable) | 2 | 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Fly (Machine) | 2 | 4–8 reps |
| 2 | Low To High Fly Chest | 1 | 4–6 reps |
| 3 | Preacher Curls | 2 | 4–6 reps |
| 4 | Reverse curls | 1 | 5–8 reps |
| 5 | Single Arm Tricep Extension (Cable) | 2 | 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Fly (Machine) | 2 | 4–8 reps |
| 2 | Low To High Fly Chest | 1 | 4–6 reps |
| 3 | Preacher Curls | 2 | 4–6 reps |
| 4 | Reverse curls | 1 | 5–8 reps |
| 5 | Single Arm Tricep Extension (Cable) | 2 | 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 |
Common questions
Yes, UL 3.5FREQ is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
UL 3.5FREQ is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
UL 3.5FREQ is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
