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frequency

by jerm

Program Description

get stetic

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 12, 2025 02:35
  • Last Edited
    Jun 18, 2025 09:45

Summary

Unlock your potential with the **Frequency** program, an 8-week strength training journey designed to elevate your upper body game. Committing just 4 days a week, you'll engage in a variety of targeted exercises, including the Incline Bench Press and Barbell Row, to build muscle and enhance endurance. This program is perfect for those looking to maximize their gym time while focusing on form and intensity. Get ready to push your limits and achieve the results you've been striving for!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Barbell Row
2
-
3
One Arm Lateral Raise (Cable)
4
-
4
Face Pull
2
-
5
Bicep Curl (Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Barbell Row
2
-
3
One Arm Lateral Raise (Cable)
4
-
4
Face Pull
2
-
5
Bicep Curl (Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Barbell Row
2
-
3
One Arm Lateral Raise (Cable)
4
-
4
Face Pull
2
-
5
Bicep Curl (Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Barbell Row
2
-
3
One Arm Lateral Raise (Cable)
4
-
4
Face Pull
2
-
5
Bicep Curl (Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Barbell Row
2
-
3
One Arm Lateral Raise (Cable)
4
-
4
Face Pull
2
-
5
Bicep Curl (Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Barbell Row
2
-
3
One Arm Lateral Raise (Cable)
4
-
4
Face Pull
2
-
5
Bicep Curl (Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Barbell Row
2
-
3
One Arm Lateral Raise (Cable)
4
-
4
Face Pull
2
-
5
Bicep Curl (Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Barbell Row
2
-
3
One Arm Lateral Raise (Cable)
4
-
4
Face Pull
2
-
5
Bicep Curl (Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Seated Calf Raise
2
-
5
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Seated Calf Raise
2
-
5
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Seated Calf Raise
2
-
5
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Seated Calf Raise
2
-
5
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Seated Calf Raise
2
-
5
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Seated Calf Raise
2
-
5
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Seated Calf Raise
2
-
5
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Seated Calf Raise
2
-
5
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Overhead Press (Barbell)
2
-
3
Pec Deck (Machine)
2
-
4
One Arm Lateral Raise (Cable)
4
-
5
Bayesian Curl
2
-
6
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Overhead Press (Barbell)
2
-
3
Pec Deck (Machine)
2
-
4
One Arm Lateral Raise (Cable)
4
-
5
Bayesian Curl
2
-
6
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Overhead Press (Barbell)
2
-
3
Pec Deck (Machine)
2
-
4
One Arm Lateral Raise (Cable)
4
-
5
Bayesian Curl
2
-
6
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Overhead Press (Barbell)
2
-
3
Pec Deck (Machine)
2
-
4
One Arm Lateral Raise (Cable)
4
-
5
Bayesian Curl
2
-
6
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Overhead Press (Barbell)
2
-
3
Pec Deck (Machine)
2
-
4
One Arm Lateral Raise (Cable)
4
-
5
Bayesian Curl
2
-
6
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Overhead Press (Barbell)
2
-
3
Pec Deck (Machine)
2
-
4
One Arm Lateral Raise (Cable)
4
-
5
Bayesian Curl
2
-
6
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Overhead Press (Barbell)
2
-
3
Pec Deck (Machine)
2
-
4
One Arm Lateral Raise (Cable)
4
-
5
Bayesian Curl
2
-
6
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Overhead Press (Barbell)
2
-
3
Pec Deck (Machine)
2
-
4
One Arm Lateral Raise (Cable)
4
-
5
Bayesian Curl
2
-
6
Hammer Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown (Single Arm)
4
-
3
Standing Pullover (Cable)
3
-
4
Single Arm Rear Delt Fly (Cable)
4
-
5
Overhead Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown (Single Arm)
4
-
3
Standing Pullover (Cable)
3
-
4
Single Arm Rear Delt Fly (Cable)
4
-
5
Overhead Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown (Single Arm)
4
-
3
Standing Pullover (Cable)
3
-
4
Single Arm Rear Delt Fly (Cable)
4
-
5
Overhead Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown (Single Arm)
4
-
3
Standing Pullover (Cable)
3
-
4
Single Arm Rear Delt Fly (Cable)
4
-
5
Overhead Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown (Single Arm)
4
-
3
Standing Pullover (Cable)
3
-
4
Single Arm Rear Delt Fly (Cable)
4
-
5
Overhead Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown (Single Arm)
4
-
3
Standing Pullover (Cable)
3
-
4
Single Arm Rear Delt Fly (Cable)
4
-
5
Overhead Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown (Single Arm)
4
-
3
Standing Pullover (Cable)
3
-
4
Single Arm Rear Delt Fly (Cable)
4
-
5
Overhead Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown (Single Arm)
4
-
3
Standing Pullover (Cable)
3
-
4
Single Arm Rear Delt Fly (Cable)
4
-
5
Overhead Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
-
2
Barbell Row
2 Sets
-
3
One Arm Lateral Raise (Cable)
4 Sets
-
4
Face Pull
2 Sets
-
5
Bicep Curl (Machine)
2 Sets
-
6
Tricep Pushdown (Cable)
2 Sets
-
Day 4
1
Seated Wide-Grip Row (Cable)
3 Sets
-
2
Lat Pulldown (Single Arm)
4 Sets
-
3
Standing Pullover (Cable)
3 Sets
-
4
Single Arm Rear Delt Fly (Cable)
4 Sets
-
5
Overhead Tricep Extension (Cable)
2 Sets
-
6
Tricep Pushdown (Cable)
2 Sets
-
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
-
2
Overhead Press (Barbell)
2 Sets
-
3
Pec Deck (Machine)
2 Sets
-
4
One Arm Lateral Raise (Cable)
4 Sets
-
5
Bayesian Curl
2 Sets
-
6
Hammer Curl
2 Sets
-
Day 2
1
Squat (Barbell)
2 Sets
-
2
Romanian Deadlift (Barbell)
2 Sets
-
3
Leg Extension
2 Sets
-
4
Seated Calf Raise
2 Sets
-
5
Hanging Leg Raise
2 Sets
-