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Atolifts strength through high frequency

by Murat A.
4 athletes joined
5.0
(1 rating)

Program Description

High volume low intensity week, followed by a high intensity low volume week. If single on second week is easy, increase lift max by 2.5 or 5 kg. If it's difficult, repeat with same weight. If no lift, reduce max accordingly.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 17, 2024 07:34
  • Last Edited
    Jun 18, 2025 08:21

Summary

Unleash your potential with the Atolifts Strength Through High Frequency program! Over two weeks, this intense 6-day-a-week regimen focuses on building strength through high-frequency training, featuring compound lifts like squats, deadlifts, and hip thrusts. Each session is designed to maximize muscle engagement and recovery, ensuring you push your limits while enhancing your performance. Perfect for those ready to elevate their lifting game and achieve impressive results in a short time frame!
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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
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
60%
2
Bench Press (Barbell)
3
7 reps
60%
3
Deadlift (Barbell)
3
7 reps
60%
4
Chest Press (Machine)
3
8 reps
RPE 6
5
Lu Raise
3
8 reps
RPE 6
6A
Hammer Curl (Cable)
3
12 reps
RPE 6
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
5
5 reps
RPE 6
3
Chest Press (Machine)
3
8 reps
RPE 6
4
Lu Raise
3
8 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Bench Press (Barbell)
3
5 reps
70%
3
Deadlift (Barbell)
3
5 reps
70%
4
Hip Thrust (Barbell)
3
8 reps
RPE 6
5
Leg Curl
3
8 reps
RPE 6
6
Leg Extension
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3 reps
2 reps
1 reps
70%
80%
90%
2
Deadlift (Barbell)
3
3 reps
70%
3
Hip Thrust (Barbell)
3
8 reps
RPE 6
4
Leg Curl
3
8 reps
RPE 6
5
Leg Extension
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Bench Press (Barbell)
3
3 reps
80%
3
Deadlift (Barbell)
3
3 reps
80%
4
Chest Press (Machine)
3
8 reps
RPE 6
5
Seated Row (Cable)
3
8 reps
RPE 6
6
Lat Pulldown
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
5
5 reps
RPE 6
3
Lateral Raise (Cable)
3
8 reps
RPE 6
4
Lu Raise
3
8 reps
RPE 6
5
Rear Delt Fly (Cable)
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
60%
2
Bench Press (Barbell)
3
7 reps
60%
3
Deadlift (Barbell)
3
7 reps
60%
4
Chest Press (Machine)
3
8 reps
RPE 6
5
Lu Raise
3
8 reps
RPE 6
6A
Hammer Curl (Cable)
3
12 reps
RPE 6
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3 reps
2 reps
1 reps
70%
80%
90%
2
Squat (Barbell)
3
3 reps
70%
3
Back Extension (Weighted)
3
8 reps
RPE 6
4
Seated Row (Cable)
3
8 reps
RPE 6
5
Lat Pulldown
3
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Bench Press (Barbell)
3
5 reps
70%
3
Deadlift (Barbell)
3
5 reps
70%
4
Hip Thrust (Barbell)
3
8 reps
RPE 6
5
Leg Curl
3
8 reps
RPE 6
6
Leg Extension
3
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3 reps
2 reps
1 reps
3 reps
5 reps
70%
80%
90%
80%
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Chest Press (Machine)
3
8 reps
RPE 6
4
Lu Raise
3
8 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Bench Press (Barbell)
3
3 reps
80%
3
Deadlift (Barbell)
3
3 reps
80%
4
Chest Press (Machine)
3
8 reps
RPE 6
5
Seated Row (Cable)
3
8 reps
RPE 6
6
Lat Pulldown
3
8 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
70%
2
Bench Press (Barbell)
3
4 reps
70%
3
Deadlift (Barbell)
3
4 reps
70%
Week 1
1 / 2 Weeks
Day 1
1
Squat (Barbell)
3 Sets
7 Reps
60%
2
Bench Press (Barbell)
3 Sets
7 Reps
60%
3
Deadlift (Barbell)
3 Sets
7 Reps
60%
4
Chest Press (Machine)
3 Sets
8 Reps
@6
5
Lu Raise
3 Sets
8 Reps
@6
6A
Hammer Curl (Cable)
3 Sets
12 Reps
@6
6B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Bench Press (Barbell)
3 Sets
5 Reps
70%
3
Deadlift (Barbell)
3 Sets
5 Reps
70%
4
Hip Thrust (Barbell)
3 Sets
8 Reps
@6
5
Leg Curl
3 Sets
8 Reps
@6
6
Leg Extension
3 Sets
8 Reps
@6
Day 3
1
Squat (Barbell)
3 Sets
3 Reps
80%
2
Bench Press (Barbell)
3 Sets
3 Reps
80%
3
Deadlift (Barbell)
3 Sets
3 Reps
80%
4
Chest Press (Machine)
3 Sets
8 Reps
@6
5
Seated Row (Cable)
3 Sets
8 Reps
@6
6
Lat Pulldown
3 Sets
8 Reps
@6
Day 4
1
Squat (Barbell)
3 Sets
7 Reps
60%
2
Bench Press (Barbell)
3 Sets
7 Reps
60%
3
Deadlift (Barbell)
3 Sets
7 Reps
60%
4
Chest Press (Machine)
3 Sets
8 Reps
@6
5
Lu Raise
3 Sets
8 Reps
@6
6A
Hammer Curl (Cable)
3 Sets
12 Reps
@6
6B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@6
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Bench Press (Barbell)
3 Sets
5 Reps
70%
3
Deadlift (Barbell)
3 Sets
5 Reps
70%
4
Hip Thrust (Barbell)
3 Sets
8 Reps
@6
5
Leg Curl
3 Sets
8 Reps
@6
6
Leg Extension
3 Sets
8 Reps
@6
Day 6
1
Squat (Barbell)
3 Sets
3 Reps
80%
2
Bench Press (Barbell)
3 Sets
3 Reps
80%
3
Deadlift (Barbell)
3 Sets
3 Reps
80%
4
Chest Press (Machine)
3 Sets
8 Reps
@6
5
Seated Row (Cable)
3 Sets
8 Reps
@6
6
Lat Pulldown
3 Sets
8 Reps
@6