Ultra Frequency Building Block
Unleash your strength with Ultra Frequency v1—5 days a week to power up your lifts and redefine your limits in just 4 weeks!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Low Bar) | 1 | 5 reps | 75% |
| 3 | 5 reps | 67.5% | ||
| 2 | Bench Press (Barbell) | 1 | 5 reps | 60% |
| 1 | 5 reps | 65% | ||
| 1 | 5 reps | 70% | ||
| 1 | 5 reps | 72.5% | ||
| 3 | Sumo Deadlift (Paused) | 1 | 3 reps | 60% |
| 1 | 3 reps | 65% | ||
| 1 | 3 reps | 70% | ||
| 1 | 3 reps | 72.5% | ||
| 4 | Leg Extension | 4 | 8–12 reps | @9 |
| 5 | Bicep Curl (EZ Bar) | 4 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 4 reps | 75% |
| 3 | 6 reps | 67.5% | ||
| 2 | Sumo Deadlift (Barbell) | 1 | 5 reps | 60% |
| 1 | 5 reps | 65% | ||
| 1 | 5 reps | 70% | ||
| 1 | 5 reps | 72.5% | ||
| 3 | Squat (Paused) | 1 | 3 reps | 65% |
| 1 | 3 reps | 67.5% | ||
| 1 | 3 reps | 70% | ||
| 1 | 3 reps | 72.5% | ||
| 4 | Pull-Up (Weighted) | 4 | 6–8 reps | @9 |
| 5 | Lateral Raise (Dumbbell) | 4 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sumo Deadlift (Barbell) | 1 | 3 reps | 75% |
| 3 | 5 reps | 67.5% | ||
| 2 | Squat (Low Bar) | 1 | 5 reps | 60% |
| 1 | 5 reps | 65% | ||
| 1 | 5 reps | 70% | ||
| 1 | 5 reps | 72.5% | ||
| 3 | Incline Bench Press (Dumbbell) | 3 | 5–10 reps | @9 |
| 4 | Bulgarian Split Squat (Barbell) | 3 | 8–12 reps | @9 |
| 5 | Overhead Tricep Extension (Cable) | 4 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Paused) | 1 | 3 reps | 65% |
| 1 | 3 reps | 70% | ||
| 1 | 3 reps | 72.5% | ||
| 1 | 3 reps | 75% | ||
| 1 | 3 reps | 77.5% | ||
| 2 | Tempo Squat (Barbell) | 1 | 3 reps | 65% |
| 1 | 3 reps | 67.5% | ||
| 1 | 3 reps | 70% | ||
| 1 | 3 reps | 72.5% | ||
| 3 | Romanian Deadlift (Barbell) | 3 | 8 reps | 50% |
| 4 | Pull-Up (Weighted) | 3 | 3–5 reps | @9 |
| 5 | Incline Curl (Dumbbell) | 4 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Low Bar) | 1 | 3 reps | 65% |
| 1 | 3 reps | 70% | ||
| 1 | 3 reps | 75% | ||
| 1 | 3 reps | 77.5% | ||
| 1 | 3 reps | 80% | ||
| 2 | Bench Press (Barbell) | 1 | 1 rep | 82.5% |
| 3 | 5 reps | 70% | ||
| 3 | Sumo Deadlift (Paused) | 1 | 2 reps | 65% |
| 1 | 2 reps | 70% | ||
| 1 | 2 reps | 72.5% | ||
| 1 | 2 reps | 75% | ||
| 4 | Leg Curl | 4 | 8–12 reps | @9 |
| 5 | Good Morning | 3 | 8–12 reps | @9 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Ultra Frequency Building Block is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 180 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.
Ultra Frequency Building Block 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Ultra Frequency Building Block 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
