High Frequency Low Volume U/L
Strength and hypertrophic program aimed at Hybrid athletes
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Tricep Extension (Cable) | 1 | 10 reps | @8 |
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| 2 | Lat Pulldown | 1 | 8 reps | @8 |
| 1 | 8 reps | @9 | ||
| 3 | Seated Row (Cable) | 1 | 8 reps | @8 |
| 1 | 8 reps | @10 | ||
| 4 | Incline Chest Press (Machine) | 1 | 8 reps | @8 |
| 1 | 8 reps | @9 | ||
| 5 | Lateral Raise (Cable) | 3 | 8 reps | @9 |
| 6 | Hip Abductor (Machine) | 3 | 10 reps | @8 |
| 7 | Hip Adductor (Machine) | 3 | 10 reps | @8 |
| 8 | Pallof Press | 2 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Spider Curl | 1 | 10 reps | @8 |
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @10 | ||
| 2 | Split Squat (Smith Machine) | 1 | 8 reps | @8 |
| 1 | 8 reps | @10 | ||
| 3 | Step-Up (Weighted) | 2 | 8 reps | @8 |
| 4 | Shrug (Dumbbell) | 2 | 8 reps | @10 |
| 5 | Chest Fly (Cable) | 1 | 8 reps | @8 |
| 1 | 8 reps | @9 | ||
| 6 | Calf Raise (Machine) | 3 | 12 reps | @10 |
| 7 | Cable Crunch | 2 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Hammer Curl (Dumbbell) | 1 | 8 reps | @8 |
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @10 | ||
| 2 | Chest Press (Machine) | 1 | 8 reps | @8 |
| 1 | 8 reps | @9 | ||
| 3 | Pec Deck (Machine) | 1 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| 4 | Pull-Up (Bodyweight) | 2 | 12 reps | @8 |
| 1 | 12 reps | @10 | ||
| 5 | Rear Delt Fly (Cable) | 2 | 8 reps | @9 |
| 1 | 8 reps | @10 | ||
| 6 | Hip Thrust (Machine) | 1 | 8 reps | @8 |
| 1 | 10 reps | @10 | ||
| 7 | Back Extension (Weighted) | 2 | 8 reps | @8 |
| 8 | Plank | 2 | 1 rep | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Spider Curl | 1 | 10 reps | @8 |
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @10 | ||
| 2 | Deadlift (Barbell) | 2 | 4 reps | @8 |
| 3 | Hamstring Curl | 1 | 8 reps | @8 |
| 1 | 8 reps | @9 | ||
| 4 | Bent Over Row (Barbell) | 1 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| 5 | Shoulder Press (Machine) | 2 | 10 reps | @8 |
| 1 | 10 reps | @10 | ||
| 6 | Calf Raise (Machine) | 3 | 12 reps | @10 |
| 7 | Hanging Leg Raise | 1 | 20 reps | @10 |
| 2 | 15 reps | @10 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, High Frequency Low Volume U/L is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 70 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 Low Volume U/L 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 18 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 Low Volume U/L 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
