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U/L 6x Frequency

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Program Description

Get ready to elevate your training with the U/L 6x Frequency program! This intense one-week plan features six days of targeted workouts designed to maximize muscle growth and sculpt your physique. Each session, lasting approximately 60 minutes, combines upper and lower body exercises using a full gym setup, ensuring you hit every muscle group effectively. Perfect for intermediate lifters, this program emphasizes bodybuilding techniques to help you achieve your strength and aesthetic goals. Dive into a routine that challenges you and transforms your body!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Aug 13, 2025 10:34
  • Last Edited
    Aug 13, 2025 02:59

Summary

Unlock your upper body potential with the U/L 6x Frequency program, designed for dedicated lifters ready to push their limits. Over the course of one week, you'll engage in six days of targeted upper body workouts, focusing on muscle groups like the chest, shoulders, and back. This program utilizes a variety of machines and cables to ensure comprehensive muscle engagement and growth. Get ready to build strength and definition as you challenge yourself with effective exercises tailored to elevate your fitness journey!
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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
Upper Pec Raise
1
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
1
-
4
Wide Grip Lat Pulldown
1
-
5
Tnf Row
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Single Arm Overhead Tricep Extension
1
-
8
Single Arm Preacher Curl
2
-
9
Behind The Back Lateral Raise (Cable)
2
-
10
Decline Sit Up (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
-
2
Single Leg Extension
2
-
3
Stiff Leg Deadlift
2
-
4
Back Extension (Weighted)
1
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Dead Hang
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upper Pec Raise
1
-
2
Pec Deck (Machine)
1
-
3
Shoulder Press (Machine)
1
-
4
Wide Grip Lat Pulldown
2
-
5
Tnf Row
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
Single Arm Overhead Tricep Extension
1
-
8
Single Arm Preacher Curl
2
-
9
Reverse Bicep Curl (EZ Bar)
1
-
10
Behind The Back Lateral Raise (Cable)
2
-
11
Decline Sit Up (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Single Leg Extension
2
-
3
Stiff Leg Deadlift
2
-
4
Back Extension (Weighted)
1
-
5
Hip Abductor (Machine)
1
-
6
Calf Raise (Leg Press)
2
-
7
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upper Pec Raise
1
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
1
-
4
Wide Grip Lat Pulldown
1
-
5
Tnf Row
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Single Arm Overhead Tricep Extension
1
-
8
Single Arm Preacher Curl
2
-
9
Behind The Back Lateral Raise (Cable)
2
-
10
Decline Sit Up (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
-
2
Single Leg Extension
2
-
3
Stiff Leg Deadlift
2
-
4
Back Extension (Weighted)
1
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Dead Hang
1
-
Week 1
1 / 1 Weeks
Day 1
1
Upper Pec Raise
1 Set
-
2
Pec Deck (Machine)
2 Sets
-
3
Shoulder Press (Machine)
1 Set
-
4
Wide Grip Lat Pulldown
1 Set
-
5
Tnf Row
2 Sets
-
6
Single Arm Tricep Extension (Cable)
2 Sets
-
7
Single Arm Overhead Tricep Extension
1 Set
-
8
Single Arm Preacher Curl
2 Sets
-
9
Behind The Back Lateral Raise (Cable)
2 Sets
-
10
Decline Sit Up (Weighted)
1 Set
-
Day 3
1
Upper Pec Raise
1 Set
-
2
Pec Deck (Machine)
1 Set
-
3
Shoulder Press (Machine)
1 Set
-
4
Wide Grip Lat Pulldown
2 Sets
-
5
Tnf Row
1 Set
-
6
Single Arm Tricep Extension (Cable)
1 Set
-
7
Single Arm Overhead Tricep Extension
1 Set
-
8
Single Arm Preacher Curl
2 Sets
-
9
Reverse Bicep Curl (EZ Bar)
1 Set
-
10
Behind The Back Lateral Raise (Cable)
2 Sets
-
11
Decline Sit Up (Weighted)
1 Set
-
Day 2
1
Hip Adductor (Machine)
1 Set
-
2
Single Leg Extension
2 Sets
-
3
Stiff Leg Deadlift
2 Sets
-
4
Back Extension (Weighted)
1 Set
-
5
Hip Abductor (Machine)
2 Sets
-
6
Calf Raise (Leg Press)
2 Sets
-
7
Dead Hang
1 Set
-
Day 4
1
Hip Adductor (Machine)
2 Sets
-
2
Single Leg Extension
2 Sets
-
3
Stiff Leg Deadlift
2 Sets
-
4
Back Extension (Weighted)
1 Set
-
5
Hip Abductor (Machine)
1 Set
-
6
Calf Raise (Leg Press)
2 Sets
-
7
Dead Hang
1 Set
-
Day 5
1
Upper Pec Raise
1 Set
-
2
Pec Deck (Machine)
2 Sets
-
3
Shoulder Press (Machine)
1 Set
-
4
Wide Grip Lat Pulldown
1 Set
-
5
Tnf Row
2 Sets
-
6
Single Arm Tricep Extension (Cable)
2 Sets
-
7
Single Arm Overhead Tricep Extension
1 Set
-
8
Single Arm Preacher Curl
2 Sets
-
9
Behind The Back Lateral Raise (Cable)
2 Sets
-
10
Decline Sit Up (Weighted)
1 Set
-
Day 6
1
Hip Adductor (Machine)
1 Set
-
2
Single Leg Extension
2 Sets
-
3
Stiff Leg Deadlift
2 Sets
-
4
Back Extension (Weighted)
1 Set
-
5
Hip Abductor (Machine)
2 Sets
-
6
Calf Raise (Leg Press)
2 Sets
-
7
Dead Hang
1 Set
-