logo
BoostcampPNG

High Frequency Full Body For Combat athletes

by Deanver Randel (Little Bytes)
1 athletes joined

Program Description

2 Days Full body program for combat athletes to build or retain their muscle. Pyrometric, rotation and endurance is not included and should be worked in the gym. Basically this program is just to retain or build muscle for your body. How you condition or shape your muscle should be worked when you are at your Martial arts gym.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 23, 2025 02:31
  • Last Edited
    Aug 25, 2025 06:04
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
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
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
82.5%
2
Bench Press (Barbell)
3
3 reps
85%
3
Pendlay Row
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Lying Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Leg Extension
1
1
15 reps
15 reps
RPE 8
RPE 10
6
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
7
Seated Row (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
9
Ab Wheel
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
77.5%
2
Bench Press (Barbell)
3
5 reps
80%
3
Pendlay Row
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Lying Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Leg Extension
1
1
15 reps
15 reps
RPE 8
RPE 10
6
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
7
Seated Row (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
9
Ab Wheel
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Bench Press (Barbell)
3
3 reps
87.5%
3
Pendlay Row
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Lying Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Leg Extension
1
1
15 reps
15 reps
RPE 8
RPE 10
7
Seated Row (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
9
Ab Wheel
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
80%
2
Bench Press (Barbell)
3
5 reps
82.5%
3
Pendlay Row
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Lying Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Leg Extension
1
1
15 reps
15 reps
RPE 8
RPE 10
6
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
7
Seated Row (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
9
Ab Wheel
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
87.5%
82.5%
2
Bench Press (Barbell)
3
3 reps
87.5%
3
Pendlay Row
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Lying Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Leg Extension
1
1
15 reps
15 reps
RPE 8
RPE 10
6
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
7
Seated Row (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
9
Ab Wheel
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
92.5%
85%
2
Bench Press (Barbell)
3
5 reps
85%
3
Pendlay Row
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Lying Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Leg Extension
1
1
15 reps
15 reps
RPE 8
RPE 10
6
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
7
Seated Row (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
9
Ab Wheel
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
8 reps
82.5%
70%
2
Bench Press (Barbell)
3
10 reps
77.5%
3
Pendlay Row
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Lying Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Leg Extension
1
1
15 reps
15 reps
RPE 8
RPE 10
6
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
7
Seated Row (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
9
Ab Wheel
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
2 reps
92.5%
85%
2
Bench Press (Barbell)
4
2 reps
90%
3
Pendlay Row
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Lying Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Leg Extension
1
1
15 reps
15 reps
RPE 8
RPE 10
6
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
7
Seated Row (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
9
Ab Wheel
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
75%
2
Bench Press (Barbell)
3
3 reps
80%
3
Pendlay Row
2
10 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
5
Leg Extension
1
15 reps
RPE 8
6
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
7
Seated Row (Cable)
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
1
20 reps
RPE 8
9
Ab Wheel
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
85%
2
Overhead Press (Barbell)
4
6 reps
75%
3
Pull-Up (Weighted)
2
1
5 reps
5 reps
RPE 8
RPE 10
4
Leg Press
2
1
15 reps
15 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
7
Romanian Deadlift (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 9
8
Cable Crunch
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
4
10 reps
65%
3
Pull-Up (Weighted)
2
1
5 reps
5 reps
RPE 8
RPE 10
4
Leg Press
2
1
15 reps
15 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
7
Romanian Deadlift (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 9
8
Cable Crunch
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
87.5%
2
Overhead Press (Barbell)
4
6 reps
77.5%
3
Pull-Up (Weighted)
2
1
5 reps
5 reps
RPE 8
RPE 10
4
Leg Press
2
1
15 reps
15 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
7
Romanian Deadlift (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 9
8
Cable Crunch
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
82.5%
2
Overhead Press (Barbell)
4
10 reps
67.5%
3
Pull-Up (Weighted)
2
1
5 reps
5 reps
RPE 8
RPE 10
4
Leg Press
2
1
15 reps
15 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
7
Romanian Deadlift (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 9
8
Cable Crunch
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
2 reps
90%
80%
2
Overhead Press (Barbell)
4
8 reps
80%
3
Pull-Up (Weighted)
2
1
5 reps
5 reps
RPE 8
RPE 10
4
Leg Press
2
1
15 reps
15 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
7
Romanian Deadlift (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 9
8
Cable Crunch
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
4 reps
4 reps
85%
75%
2
Overhead Press (Barbell)
4
4 reps
82.5%
3
Pull-Up (Weighted)
2
1
5 reps
5 reps
RPE 8
RPE 10
4
Leg Press
2
1
15 reps
15 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
7
Romanian Deadlift (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 9
8
Cable Crunch
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
6 reps
6 reps
82.5%
70%
2
Overhead Press (Barbell)
4
6 reps
80%
3
Pull-Up (Weighted)
2
1
5 reps
5 reps
RPE 8
RPE 10
4
Leg Press
2
1
15 reps
15 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
7
Romanian Deadlift (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 9
8
Cable Crunch
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
2 reps
95%
85%
2
Overhead Press (Barbell)
5
3 reps
87.5%
3
Pull-Up (Weighted)
2
1
5 reps
5 reps
RPE 8
RPE 10
4
Leg Press
2
1
15 reps
15 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
7
Romanian Deadlift (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 9
8
Cable Crunch
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
80%
2
Overhead Press (Barbell)
4
6 reps
75%
3
Pull-Up (Weighted)
2
5 reps
RPE 8
4
Leg Press
2
15 reps
RPE 8
5
Shoulder Press (Machine)
2
10 reps
RPE 8
6
Lat Pulldown
2
10 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
1
15 reps
RPE 8
8
Cable Crunch
2
15 reps
RPE 8
Week 1
1 / 9 Weeks
Day 2
1
Deadlift (Barbell)
4 Sets
2 Reps
85%
2
Overhead Press (Barbell)
4 Sets
6 Reps
75%
3
Pull-Up (Weighted)
2 Sets
1 Set
5 Reps
5 Reps
@8
@10
4
Leg Press
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
5
Shoulder Press (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
6
Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
7
Romanian Deadlift (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@8
@9
8
Cable Crunch
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
82.5%
2
Bench Press (Barbell)
3 Sets
3 Reps
85%
3
Pendlay Row
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Lying Leg Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@8
@10
6
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
7
Seated Row (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
8
Lateral Raise (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@8
@10
9
Ab Wheel
3 Sets
15 Reps
@8