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High Frequency

by Morgan Cornell
1 athletes joined

Program Description

Elevate your training with the High Frequency program, designed for those ready to push their limits over 3 intense weeks. Committing just 40 minutes a day, five days a week, you’ll blend bodybuilding, powerlifting, and athletic movements to maximize muscle growth and strength. Perfect for intermediate lifters with access to a garage gym, this program emphasizes consistent training frequency to boost performance and results. Get ready to transform your physique and enhance your athletic prowess!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 05, 2025 12:49
  • Last Edited
    Nov 05, 2025 01:14
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
22.5%
Glutes
17.5%
Hamstrings
12.5%
Middle Delts
12.5%
Front Delts
10%
Abs
7.5%
Triceps
7.5%
Adductors
5%
Lower Back
5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
75%
2
Overhead Press (Barbell)
4
3 reps
75%
3
Deadlift (Barbell)
4
3 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
75%
2
Overhead Press (Barbell)
4
3 reps
75%
3
Deadlift (Barbell)
4
3 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
75%
2
Overhead Press (Barbell)
4
3 reps
75%
3
Deadlift (Barbell)
4
3 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
80%
2
Overhead Press (Barbell)
3
2 reps
80%
3
Deadlift (Barbell)
3
2 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
80%
2
Overhead Press (Barbell)
3
2 reps
80%
3
Deadlift (Barbell)
3
2 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
80%
2
Overhead Press (Barbell)
3
2 reps
80%
3
Deadlift (Barbell)
3
2 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
70%
2
Overhead Press (Barbell)
4
4 reps
70%
3
Deadlift (Barbell)
4
4 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
70%
2
Overhead Press (Barbell)
4
4 reps
70%
3
Deadlift (Barbell)
4
4 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
70%
2
Overhead Press (Barbell)
4
4 reps
70%
3
Deadlift (Barbell)
4
4 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
85%
2
Overhead Press (Barbell)
3
1 reps
85%
3
Deadlift (Barbell)
3
1 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
85%
2
Overhead Press (Barbell)
3
1 reps
85%
3
Deadlift (Barbell)
3
1 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
AMRAP
85%
2
Overhead Press (Barbell)
3
AMRAP
85%
3
Deadlift (Barbell)
3
AMRAP
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
65%
2
Overhead Press (Barbell)
5
5 reps
65%
3
Deadlift (Barbell)
5
5 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
65%
2
Overhead Press (Barbell)
5
5 reps
65%
3
Deadlift (Barbell)
5
5 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
65%
2
Overhead Press (Barbell)
5
5 reps
65%
3
Deadlift (Barbell)
5
5 reps
65%
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
75%
75%
75%
75%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
75%
75%
75%
75%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
75%
75%
75%
75%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
80%
80%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
80%
80%
80%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
80%
80%
80%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
70%
70%
70%
70%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
70%
70%
70%
70%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
70%
70%
70%
70%
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
85%
85%
85%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
85%
85%
85%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
85%
85%
85%
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
65%
65%
65%
65%
65%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
65%
65%
65%
65%
65%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
65%
65%
65%
65%
65%