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FBHF ( Full Body High Frequency )

by Даниил Давыдов
1 athletes joined

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
    Sep 04, 2025 11:08

Summary

Unlock your full potential with the FBHF (Full Body High Frequency) program, designed for those ready to elevate their training. Over the course of just one week, you'll engage in six intense sessions that target every major muscle group, ensuring balanced development and maximum strength gains. Each workout incorporates a mix of machine, cable, and dumbbell exercises, pushing your limits with a focus on high intensity. Perfect for gym-goers looking to break through plateaus, this program will keep you motivated and on track to achieve your fitness goals.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.6%
Triceps
11.6%
Chest
10.9%
Biceps
10.1%
Front Delts
9.4%
Lats
9.4%
Upper Back
9.4%
Middle Delts
7.2%
Quadriceps
7.2%
Glutes
5.8%
Lower Back
2.9%
Forearms
1.4%
Rear Delts
1.4%
Abs
1.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Lateral Raise (Dumbbell)
1
8 reps
RPE 8.5
4
Leg Curl
1
6 reps
RPE 8.5
5
JM Press (Smith Machine)
1
6 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
1
8 reps
RPE 8.5
7
Preacher Curl (EZ Bar)
1
-
8
Preacher Curl (EZ Bar)
1
-
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 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
Day 2
1
Leg Curl
1 Set
6 Reps
@8.5
2
JM Press (Smith Machine)
1 Set
6 Reps
@8.5
3
Lateral Raise (Dumbbell)
1 Set
8 Reps
@8.5
4
Leg Curl
1 Set
6 Reps
@8.5
5
JM Press (Smith Machine)
1 Set
6 Reps
@8.5
6
Lateral Raise (Dumbbell)
1 Set
8 Reps
@8.5
7
Preacher Curl (EZ Bar)
1 Set
-
8
Preacher Curl (EZ Bar)
1 Set
-