Rey’s high frequency training U/L/Limbs
High frequency training for whole body with specialization in the arms
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 6–8 reps | @9 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 10–12 reps | @9 |
| 1 | 8–12 reps | @9 | ||
| 3 | Bench Press (Barbell) | 2 | 10–12 reps | @8 |
| 4 | Barbell Row | 2 | 6–8 reps | @9 |
| 2 | 10–12 reps | @8 | ||
| 5 | Lat Pulldown | 3 | 8–10 reps | @8 |
| 6 | Seated Row (Cable) | 3 | 6–8 reps | @9 |
| 7 | Pullover (Machine) | 3 | 12–15 reps | @8 |
| 8 | Chest Fly (Machine) | 3 | 12–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6–8 reps | @9 |
| 2 | Leg Press (45 Degrees) | 3 | 12–15 reps | @9.5 |
| 3 | Leg Extension | 3 | 10–12 reps | @8 |
| 4 | Seated Hamstring Curl | 4 | 8–12 reps | @8 |
| 5 | Romanian Deadlift (Barbell) | 3 | 10–15 reps | @8 |
| 6 | Cable Crunch | 4 | 12–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bicep Curl (Barbell) | 3 | 8 reps | @9 |
| 2 | Overhead Tricep Extension (Cable) | 3 | 8–12 reps | @8 |
| 3 | Seated Dip (Machine) | 3 | 8–12 reps | @8 |
| 4 | Seated Shoulder Press (Dumbbell) | 3 | 10–15 reps | @9 |
| 5 | Lateral Raise (Dumbbell) | 3 | 12–15 reps | @8 |
| 6 | Hammer Curl | 3 | 6–8 reps | @8.5 |
| 7 | V-Handle Tricep Pushdown (Cable) | 2 | 6–8 reps | @8.5 |
| 1 | 6–8 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 6–8 reps | @9 |
| 2 | Chest Press (Machine) | 3 | 10–12 reps | @9 |
| 3 | Incline Chest Press (Machine) | 3 | 10–12 reps | @8.5 |
| 4 | Barbell Row | 2 | 12–15 reps | @8.5 |
| 2 | 10–12 reps | @8.5 | ||
| 5 | Bent Over Row (Dumbbell) | 3 | 6–8 reps | @9 |
| 6 | Lat Pulldown (Close Grip) | 4 | 10–15 reps | @8.5 |
| 7 | Chest Fly (Cable) | 3 | 12–15 reps | @7.5 |
| 8 | Pullover (Machine) | 3 | 12–15 reps | @8.5 |
| 9 | Rear Delt Fly (Machine) | 3 | 15–20 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pendulum Squat | 3 | 8–10 reps | @9.5 |
| 2 | Front Squat (Paused) | 3 | 6–8 reps | @8 |
| 3 | Leg Extension | 3 | 10–15 reps | @8.5 |
| 4 | Seated Hamstring Curl | 4 | 12–15 reps | @8 |
| 5 | Single Leg Press | 2 | 12–15 reps | @7.5 |
| 6 | Cable Crunch | 4 | 8–12 reps | @10 |
| 7 | Ab Wheel | 3 | 8–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bicep Curl (Barbell) | 3 | 6–8 reps | @9.5 |
| 2 | Seated Dip (Machine) | 3 | 6–8 reps | @10 |
| 3 | Standing Behind Neck Shoulder Press (Barbell) | 3 | 12–15 reps | @7.5 |
| 4 | Lateral Raise (Machine) | 3 | 10–15 reps | @8.5 |
| 5 | Overhead Tricep Extension (Cable) | 3 | 10–15 reps | @9 |
| 6 | Shrug (Barbell) | 4 | 6–10 reps | @9.5 |
| 7 | Reverse Bicep Curl (EZ Bar) | 3 | 15–20 reps | @7.5 |
| 8 | Tricep Extension (Cable) | 3 | 15–20 reps | @7.5 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Rey’s high frequency training U/L/Limbs is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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 60 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.
Rey’s high frequency training U/L/Limbs is structured around 6 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Rey’s high frequency training U/L/Limbs 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
