Program Description
Unleash your strength with the Ultra Frequency v1 program, designed specifically for powerlifters looking to elevate their performance. Over the course of 4 weeks, you'll train 5 days a week, focusing on maximizing your lifts through high-frequency workouts that promote muscle adaptation and growth. This program emphasizes technique and intensity, ensuring you build the power and confidence needed to crush your personal records. Get ready to transform your training and achieve new heights in your powerlifting journey! Run the Peak/Test block after 1 or 2 building block.
Program Overview
- LevelAdvanced
- GoalPowerlifting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout180 minutes
- CreatedOct 03, 2025 11:51
- Last EditedOct 03, 2025 02:29
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.1%
Hamstrings
15.5%
Glutes
15.2%
Chest
9.4%
Triceps
7.7%
Adductors
5.9%
Biceps
5.4%
Front Delts
5.3%
Abs
4.1%
Lats
3.5%
Upper Back
3.2%
Middle Delts
2.8%
Lower Back
2.7%
Forearms
0.8%
Rear Delts
0.4%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
5 reps
5 reps
75%
67.5%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
60%
65%
70%
72.5%
3
Sumo Deadlift (Paused)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
60%
65%
70%
72.5%
4
Leg Extension
4
8-12 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
4 reps
5 reps
80%
70%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
62.5%
67.5%
72%
75%
3
Sumo Deadlift (Paused)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
62.5%
67.5%
72.5%
75%
4
Leg Extension
4
8-12 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
3 reps
4 reps
85%
72.5%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
77.5%
3
Sumo Deadlift (Paused)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
65%
70%
75%
77.5%
4
Leg Extension
4
8-12 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
2 reps
90%
75%
2
Bench Press (Barbell)
1
2
1 reps
3 reps
87.5%
72.5%
3
Sumo Deadlift (Paused)
1
1 reps
82.5%
4
Leg Extension
4
8-12 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4 reps
6 reps
75%
67.5%
2
Sumo Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
60%
65%
70%
72.5%
3
Squat (Paused)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
65%
67.5%
70%
72.5%
4
Pull-Up (Weighted)
4
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
80%
70%
2
Sumo Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
62.5%
67.5%
72.5%
75%
3
Squat (Paused)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
67.5%
70%
72.5%
75%
4
Pull-Up (Weighted)
4
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
4 reps
85%
72.5%
2
Sumo Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
77.5%
3
Squat (Paused)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
70%
72.5%
75%
77.5%
4
Pull-Up (Weighted)
4
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
2 reps
90%
75%
2
Sumo Deadlift (Barbell)
1
1 reps
90%
3
Squat (Paused)
1
1 reps
87%
4
Pull-Up (Weighted)
4
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
3 reps
5 reps
75%
67.5%
2
Squat (Low Bar)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
60%
65%
70%
72.5%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
2 reps
4 reps
80%
70%
2
Squat (Low Bar)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
62.5%
67.5%
72%
75%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
2 reps
3 reps
85%
72.5%
2
Squat (Low Bar)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
77.5%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
1 reps
2 reps
92%
77.5%
2
Squat (Low Bar)
1
1 reps
90%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
65%
70%
72.5%
75%
77.5%
2
Tempo Squat (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
65%
67.5%
70%
72.5%
3
Romanian Deadlift (Barbell)
3
8 reps
50%
4
Pull-Up (Weighted)
3
3-5 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
67.5%
72%
75%
77.5%
80%
2
Tempo Squat (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
67.5%
70%
72.5%
75%
3
Romanian Deadlift (Barbell)
3
8 reps
52.5%
4
Pull-Up (Weighted)
3
3-5 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
70%
75%
77.5%
80%
82.5%
2
Tempo Squat (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
70%
72.5%
75%
77.5%
3
Romanian Deadlift (Barbell)
3
8 reps
55%
4
Pull-Up (Weighted)
3
3-5 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1 reps
2 reps
90%
75%
2
Tempo Squat (Barbell)
1
1 reps
85%
3
Romanian Deadlift (Barbell)
3
6 reps
57.5%
4
Pull-Up (Weighted)
3
3-5 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
65%
70%
75%
77.5%
80%
2
Bench Press (Barbell)
1
3
1 reps
5 reps
82.5%
70%
3
Sumo Deadlift (Paused)
1
1
1
1
2 reps
2 reps
2 reps
2 reps
65%
70%
72.5%
75%
4
Leg Curl
4
8-12 reps
RPE 9
5
Good Morning
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
67.5%
72%
77.5%
80%
82.5%
2
Bench Press (Barbell)
1
3
1 reps
4 reps
85%
72.5%
3
Sumo Deadlift (Paused)
1
1
1
1
2 reps
2 reps
2 reps
2 reps
67.5%
72.5%
75%
77.5%
4
Leg Curl
4
8-12 reps
RPE 9
5
Good Morning
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
70%
75%
80%
82.5%
85%
2
Bench Press (Barbell)
1
3
1 reps
3 reps
87%
75%
3
Sumo Deadlift (Paused)
1
1
1
1
2 reps
2 reps
2 reps
2 reps
70%
75%
77.5%
80%
4
Leg Curl
4
8-12 reps
RPE 9
5
Good Morning
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
90%
2
Bench Press (Barbell)
1
2
1 reps
2 reps
92%
77.5%
3
Sumo Deadlift (Paused)
1
1 reps
85%
4
Leg Curl
4
8-12 reps
RPE 9
5
Good Morning
3
8-12 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Squat (Low Bar)1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
75%
67.5%
67.5%
67.5%
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
60%
65%
70%
72.5%
3
Sumo Deadlift (Paused)1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
60%
65%
70%
72.5%
4
Leg Extension1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
@9
5
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
@9
Day 2
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
4 Reps
6 Reps
6 Reps
6 Reps
75%
67.5%
67.5%
67.5%
2
Sumo Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
60%
65%
70%
72.5%
3
Squat (Paused)1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
65%
67.5%
70%
72.5%
4
Pull-Up (Weighted)1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
@9
5
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
@9
Day 3
1
Sumo Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
3 Reps
5 Reps
5 Reps
5 Reps
75%
67.5%
67.5%
67.5%
2
Squat (Low Bar)1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
60%
65%
70%
72.5%
3
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@9
@9
@9
4
Bulgarian Split Squat (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
5
Overhead Tricep Extension (Cable)1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
@9
Day 4
1
Bench Press (Paused)1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
65%
70%
72.5%
75%
77.5%
2
Tempo Squat (Barbell)1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
65%
67.5%
70%
72.5%
3
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
50%
50%
50%
4
Pull-Up (Weighted)1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@9
@9
@9
5
Incline Curl (Dumbbell)1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
@9
Day 5
1
Squat (Low Bar)1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
65%
70%
75%
77.5%
80%
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Reps
5 Reps
5 Reps
5 Reps
82.5%
70%
70%
70%
3
Sumo Deadlift (Paused)1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
2 Reps
65%
70%
72.5%
75%
4
Leg Curl1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
@9
5
Good Morning1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9