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FBHF ( Full Body High Frequency )

by Даниил Давыдов

Program Description

This is a new approach to training. Just try it.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    30 minutes
  • Created
    Jul 29, 2025 05:17
  • Last Edited
    Jul 29, 2025 06:56
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5 reps
RPE 8.5
2
Lat Pulldown
1
5 reps
RPE 8.5
3
Pec Deck (Machine)
1
5 reps
RPE 8.5
4
Hack Squat
1
5 reps
RPE 8.5
5
Lat Pulldown
1
5 reps
RPE 8.5
6
Pec Deck (Machine)
1
5 reps
RPE 8
7
Lat Pulldown
1
5 reps
RPE 8.5
8
Pec Deck (Machine)
1
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6 reps
RPE 8.5
2
JM Press (Smith Machine)
1
6 reps
RPE 8.5
3
Bicep Curl (Cable)
1
6 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
1
8 reps
RPE 8.5
5
Leg Curl
1
6 reps
RPE 8.5
6
JM Press (Smith Machine)
1
6 reps
RPE 8.5
7
Bicep Curl (Cable)
1
6 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
1
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5 reps
RPE 8.5
2
Incline Chest Press (Machine)
1
5 reps
RPE 8.5
3
High Row
1
5 reps
RPE 8.5
4
Hack Squat
1
5 reps
RPE 8.5
5
Incline Chest Press (Machine)
1
5 reps
RPE 8.5
6
High Row
1
5 reps
RPE 8.5
7
Incline Chest Press (Machine)
1
5 reps
RPE 8.5
8
High Row
1
5 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6 reps
RPE 8.5
2
JM Press (Smith Machine)
1
6 reps
RPE 8.5
3
Bicep Curl (Cable)
1
6 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
1
8 reps
RPE 8.5
5
Leg Curl
1
6 reps
RPE 8.5
6
JM Press (Smith Machine)
1
6 reps
RPE 8.5
7
Bicep Curl (Cable)
1
6 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
1
8 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5 reps
RPE 8.5
2
Single Arm Iso Row
1
5 reps
RPE 8.5
3
Incline Bench Press (Smith Machine)
1
5 reps
RPE 8.5
4
Hack Squat
1
5 reps
RPE 8.5
5
Single Arm Iso Row
1
5 reps
RPE 8.5
6
Incline Bench Press (Smith Machine)
1
5 reps
RPE 8.5
7
Single Arm Iso Row
1
5 reps
RPE 8.5
8
Incline Bench Press (Smith Machine)
1
5 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6 reps
RPE 8.5
2
JM Press (Smith Machine)
1
6 reps
RPE 8.5
3
Bicep Curl (Cable)
1
6 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
1
8 reps
RPE 8.5
5
Leg Curl
1
6 reps
RPE 8.5
6
JM Press (Smith Machine)
1
6 reps
RPE 8.5
7
Bicep Curl (Cable)
1
6 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
1
8 reps
RPE 8.5
Week 1
1 / 1 Weeks
Day 2
1
Leg Curl
1 Set
6 Reps
@8.5
2
JM Press (Smith Machine)
1 Set
6 Reps
@8.5
3
Bicep Curl (Cable)
1 Set
6 Reps
@8.5
4
Lateral Raise (Dumbbell)
1 Set
8 Reps
@8.5
5
Leg Curl
1 Set
6 Reps
@8.5
6
JM Press (Smith Machine)
1 Set
6 Reps
@8.5
7
Bicep Curl (Cable)
1 Set
6 Reps
@8.5
8
Lateral Raise (Dumbbell)
1 Set
8 Reps
@8.5
Day 4
1
Leg Curl
1 Set
6 Reps
@8.5
2
JM Press (Smith Machine)
1 Set
6 Reps
@8.5
3
Bicep Curl (Cable)
1 Set
6 Reps
@8.5
4
Lateral Raise (Dumbbell)
1 Set
8 Reps
@8.5
5
Leg Curl
1 Set
6 Reps
@8.5
6
JM Press (Smith Machine)
1 Set
6 Reps
@8.5
7
Bicep Curl (Cable)
1 Set
6 Reps
@8.5
8
Lateral Raise (Dumbbell)
1 Set
8 Reps
@8.5
Day 6
1
Leg Curl
1 Set
6 Reps
@8.5
2
JM Press (Smith Machine)
1 Set
6 Reps
@8.5
3
Bicep Curl (Cable)
1 Set
6 Reps
@8.5
4
Lateral Raise (Dumbbell)
1 Set
8 Reps
@8.5
5
Leg Curl
1 Set
6 Reps
@8.5
6
JM Press (Smith Machine)
1 Set
6 Reps
@8.5
7
Bicep Curl (Cable)
1 Set
6 Reps
@8.5
8
Lateral Raise (Dumbbell)
1 Set
8 Reps
@8.5
Day 3
1
Hack Squat
1 Set
5 Reps
@8.5
2
Incline Chest Press (Machine)
1 Set
5 Reps
@8.5
3
High Row
1 Set
5 Reps
@8.5
4
Hack Squat
1 Set
5 Reps
@8.5
5
Incline Chest Press (Machine)
1 Set
5 Reps
@8.5
6
High Row
1 Set
5 Reps
@8.5
7
Incline Chest Press (Machine)
1 Set
5 Reps
@8.5
8
High Row
1 Set
5 Reps
@8.5
Day 5
1
Hack Squat
1 Set
5 Reps
@8.5
2
Single Arm Iso Row
1 Set
5 Reps
@8.5
3
Incline Bench Press (Smith Machine)
1 Set
5 Reps
@8.5
4
Hack Squat
1 Set
5 Reps
@8.5
5
Single Arm Iso Row
1 Set
5 Reps
@8.5
6
Incline Bench Press (Smith Machine)
1 Set
5 Reps
@8.5
7
Single Arm Iso Row
1 Set
5 Reps
@8.5
8
Incline Bench Press (Smith Machine)
1 Set
5 Reps
@8.5
Day 1
1
Hack Squat
1 Set
5 Reps
@8.5
2
Lat Pulldown
1 Set
5 Reps
@8.5
3
Pec Deck (Machine)
1 Set
5 Reps
@8.5
4
Hack Squat
1 Set
5 Reps
@8.5
5
Lat Pulldown
1 Set
5 Reps
@8.5
6
Pec Deck (Machine)
1 Set
5 Reps
@8
7
Lat Pulldown
1 Set
5 Reps
@8.5
8
Pec Deck (Machine)
1 Set
5 Reps
@8.5