IntermediateFree

High Frequency, Full Body

Hypertrophy and strength focused program

Nicholas Gadd· Jan 2025

1athletes running this program

iOS & Android

Overview

Length

16 weeks

Days / week

4 days

Level

Intermediate

Goal

Muscle, Bodyweight Fitness

Equipment

Full Gym

Session length

150 min

Training at 6-8 reps and 1-2 sets depending on the particular muscle's size and thus ability to recover in the format of a full body session every other day. This day break will allow your body to fully recover in between sessions allowing you to train more frequently whilst having proper recovery and ultimately progressing at a faster rate than others.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Abs

11.7%

Triceps

11.3%

Chest

9.1%

Upper Back

8.7%

Biceps

8.3%

Quadriceps

7.8%

Lats

7.4%

Front Delts

Glutes

6.1%

Hamstrings

6.1%

Middle Delts

3.5%

Rear Delts

2.2%

Calves

2.2%

Neck

2.2%

Abductors

2.2%

Forearms

1.7%

Adductors

1.7%

Lower Back

0.9%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	1	8 reps	@9
2	Chest Fly (Cable)	1	8 reps	@9
3	Dip (Weighted)	1	8 reps	@9
4	Wide Grip Lat Pulldown	1	8 reps	@9
5	Single Arm Row (Cable)	1	8 reps	@9
6	Face Pull	1	12 reps	@9
7	Lateral Raise (Cable)	1	8 reps	@9
8	Incline Curl (Dumbbell)	1	8 reps	@9
9	Hammer Curl	1	8 reps	@9
10	Preacher Curl (Dumbbell)	1	8 reps	@9
11	Skull Crusher (Dumbbell)	1	8 reps	@9
12	Tricep Pushdown (Cable)	1	8 reps	@9
13	Plank (Weighted)	1	1 rep	@10
14	Decline Sit Up (Weighted)	1	10 reps	@9
15	Squat (Barbell)	1	8 reps	@9
16	Leg Extension	1	8 reps	@9
17	Seated Hamstring Curl	1	8 reps	@9
18	Seated Calf Raise	1	8 reps	@9
19	Standing Pullover (Cable)	1	8 reps	@9
20	Neck Extension	1	10 reps	@9
21	Chest Press (Machine)	1	8 reps	@9
22	Hip Abductor (Machine)	1	8 reps	@9
23	Lateral Lunge (Weighted)	1	8 reps	@9
24	Wood Chop	1	10 reps	@9
25	Russian Twist (Dumbbell)	1	10 reps	@9
26	Lying Leg Raise	1	12 reps	@9
27	Deadlift (Deficit)	1	8 reps	@9
28	Barbell Row	1	8 reps	@9
29	Pike Push Up	1	10 reps	@9

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	1	8 reps	@9
2	Chest Fly (Cable)	1	8 reps	@9
3	Dip (Weighted)	1	8 reps	@9
4	Wide Grip Lat Pulldown	1	8 reps	@9
5	Single Arm Row (Cable)	1	8 reps	@9
6	Face Pull	1	12 reps	@9
7	Lateral Raise (Cable)	1	8 reps	@9
8	Incline Curl (Dumbbell)	1	8 reps	@9
9	Hammer Curl	1	8 reps	@9
10	Preacher Curl (Dumbbell)	1	8 reps	@9
11	Skull Crusher (Dumbbell)	1	8 reps	@9
12	Tricep Pushdown (Cable)	1	8 reps	@9
13	Plank (Weighted)	1	1 rep	@10
14	Decline Sit Up (Weighted)	1	10 reps	@9
15	Squat (Barbell)	1	8 reps	@9
16	Leg Extension	1	8 reps	@9
17	Seated Hamstring Curl	1	8 reps	@9
18	Seated Calf Raise	1	8 reps	@9
19	Standing Pullover (Cable)	1	8 reps	@9
20	Neck Extension	1	10 reps	@9
21	Chest Press (Machine)	1	8 reps	@9
22	Hip Abductor (Machine)	1	8 reps	@9
23	Lateral Lunge (Weighted)	1	8 reps	@9
24	Wood Chop	1	10 reps	@9
25	Russian Twist (Dumbbell)	1	10 reps	@9
26	Lying Leg Raise	1	12 reps	@9
27	Deadlift (Deficit)	1	8 reps	@9
28	Barbell Row	1	8 reps	@9
29	Pike Push Up	1	10 reps	@9

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	1	8 reps	@9
2	Chest Fly (Cable)	1	8 reps	@9
3	Dip (Weighted)	1	8 reps	@9
4	Wide Grip Lat Pulldown	1	8 reps	@9
5	Single Arm Row (Cable)	1	8 reps	@9
6	Face Pull	1	12 reps	@9
7	Lateral Raise (Cable)	1	8 reps	@9
8	Incline Curl (Dumbbell)	1	8 reps	@9
9	Hammer Curl	1	8 reps	@9
10	Preacher Curl (Dumbbell)	1	8 reps	@9
11	Skull Crusher (Dumbbell)	1	8 reps	@9
12	Tricep Pushdown (Cable)	1	8 reps	@9
13	Plank (Weighted)	1	1 rep	@10
14	Decline Sit Up (Weighted)	1	10 reps	@9
15	Squat (Barbell)	1	8 reps	@9
16	Leg Extension	1	8 reps	@9
17	Seated Hamstring Curl	1	8 reps	@9
18	Seated Calf Raise	1	8 reps	@9
19	Standing Pullover (Cable)	1	8 reps	@9
20	Neck Extension	1	10 reps	@9
21	Chest Press (Machine)	1	8 reps	@9
22	Hip Abductor (Machine)	1	8 reps	@9
23	Lateral Lunge (Weighted)	1	8 reps	@9
24	Wood Chop	1	10 reps	@9
25	Russian Twist (Dumbbell)	1	10 reps	@9
26	Lying Leg Raise	1	12 reps	@9
27	Deadlift (Deficit)	1	8 reps	@9
28	Barbell Row	1	8 reps	@9
29	Pike Push Up	1	10 reps	@9

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	1	8 reps	@9
2	Chest Fly (Cable)	1	8 reps	@9
3	Dip (Weighted)	1	8 reps	@9
4	Wide Grip Lat Pulldown	1	8 reps	@9
5	Single Arm Row (Cable)	1	8 reps	@9
6	Face Pull	1	12 reps	@9
7	Lateral Raise (Cable)	1	8 reps	@9
8	Incline Curl (Dumbbell)	1	8 reps	@9
9	Hammer Curl	1	8 reps	@9
10	Preacher Curl (Dumbbell)	1	8 reps	@9
11	Skull Crusher (Dumbbell)	1	8 reps	@9
12	Tricep Pushdown (Cable)	1	8 reps	@9
13	Plank (Weighted)	1	1 rep	@10
14	Decline Sit Up (Weighted)	1	10 reps	@9
15	Squat (Barbell)	1	8 reps	@9
16	Leg Extension	1	8 reps	@9
17	Seated Hamstring Curl	1	8 reps	@9
18	Seated Calf Raise	1	8 reps	@9
19	Standing Pullover (Cable)	1	8 reps	@9
20	Neck Extension	1	10 reps	@9
21	Chest Press (Machine)	1	8 reps	@9
22	Hip Abductor (Machine)	1	8 reps	@9
23	Lateral Lunge (Weighted)	1	8 reps	@9
24	Wood Chop	1	10 reps	@9
25	Russian Twist (Dumbbell)	1	10 reps	@9
26	Lying Leg Raise	1	12 reps	@9
27	Deadlift (Deficit)	1	8 reps	@9
28	Barbell Row	1	8 reps	@9
29	Pike Push Up	1	10 reps	@9

Weeks 2–16 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, High Frequency, Full Body is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 150 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.

High Frequency, Full Body is structured around 4 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

High Frequency, Full Body 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

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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