High Frequency Five Days a Week Full Body Split
Hypertrophy, full body, high frequency, five days a week, intermediate-advanced, commercial gym.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 3 | 8–10 reps | @8.5 |
| 2 | Pec Deck (Machine) | 2 | 10–14 reps | @9 |
| 1 | 10–14 reps | @9.5 | ||
| 3 | Leg Press | 3 | 6–8 reps | @8.5 |
| 4 | Reverse Nordic Curl | 2 | 10–12 reps | @8.5 |
| 1 | 10–12 reps | @9.5 | ||
| 5 | Calf Raise (Leg Press) | 3 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 6 | Partial Lateral Raise (Cable) | 3 | 10–12 reps | @8 |
| 1 | 10–12 reps | @9 | ||
| 7 | Abs Crunch (Machine) | 3 | 8–10 reps | @8.5 |
| 1 | 8–10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Supported Row (Machine) | 3 | 7–10 reps | @8 |
| 2 | Lat Pulldown (Single Arm) | 3 | 10–12 reps | @8.5 |
| 1 | 10–12 reps | @9 | ||
| 3 | High Row | 2 | 10–12 reps | @8.5 |
| 1 | 10–12 reps | @9.5 | ||
| 4 | Shrug (Dumbbell) | 2 | 8–10 reps | @8.5 |
| 1 | 8–1 reps | @9 | ||
| 5 | Overhead Tricep Extension (Cable) | 3 | 8–10 reps | @8.5 |
| 1 | 8–10 reps | @9.5 | ||
| 6 | Bayesian Curl | 3 | 10–12 reps | @8.5 |
| 1 | 10–12 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 6–8 reps | @8 |
| 1 | 6–8 reps | @8.5 | ||
| 2 | Seated Hamstring Curl | 2 | 10–12 reps | @8.5 |
| 1 | 10–12 reps | @9 | ||
| 3 | Calf Raise (Leg Press) | 3 | 10–12 reps | @8.5 |
| 1 | 10–12 reps | @9 | ||
| 4 | Abs Crunch (Machine) | 3 | 10–12 reps | @8.5 |
| 1 | 10–12 reps | @9 | ||
| 5 | Side Bend (Dumbbell) | 2 | 7–9 reps | @8 |
| 1 | 7–9 reps | @9 | ||
| 6 | Wrist Curls | 2 | 8–10 reps | @8.5 |
| 1 | 8–10 reps | @9 | ||
| 7 | Reverse Wrist Curl (Dumbbell) | 2 | 8–10 reps | @8.5 |
| 1 | 8–10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 6–8 reps | @8.5 |
| 1 | 9–8 reps | @8.5 | ||
| 2 | Dip (Weighted) | 3 | 8–10 reps | @8.5 |
| 3 | Pec Fly (Dumbbell) | 2 | 10–14 reps | @9 |
| 1 | 10–14 reps | @9.5 | ||
| 4 | Cable Flexion Row | 3 | 8–10 reps | @8.5 |
| 1 | 8–10 reps | @9 | ||
| 5 | Pullover (Dumbbell) | 3 | 10–14 reps | @9 |
| 1 | 10–14 reps | @9.5 | ||
| 6 | Partial Lateral Raise (Cable) | 3 | 8–10 reps | @8.5 |
| 1 | 8–10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bulgarian Split Squat (Dumbbell) | 3 | 8–10 reps | @8.5 |
| 2 | Romanian Deadlift (Barbell) | 4 | 8–10 reps | @8.5 |
| 3 | Reverse Nordic Curl | 2 | 10–12 reps | @8.5 |
| 1 | 10–12 reps | @9 | ||
| 4 | Seated Hamstring Curl | 2 | 10–12 reps | @8.5 |
| 1 | 10–12 reps | @9 | ||
| 5 | Overhead Tricep Extension (Cable) | 3 | 10–12 reps | @8.5 |
| 1 | 10–12 reps | @9.5 | ||
| 6 | Bayesian Curl | 3 | 10–12 reps | @8.5 |
| 1 | 10–12 reps | @9.5 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, High Frequency Five Days a Week Full Body Split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 70 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.
High Frequency Five Days a Week Full Body Split 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
High Frequency Five Days a Week Full Body Split 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
