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Max vol/Freq S/B/D

by wiktor S.
1 athletes joined

Program Description

Don't run this, it's a personal experiment for someone with a very high workcapacity

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 19, 2024 01:09
  • Last Edited
    Jun 18, 2025 08:43

Summary

Unlock your strength potential with the Max vol/Freq S/B/D program, a focused 4-week training regimen designed for serious lifters. Committing to 5 days a week, you'll engage in a mix of foundational lifts like the bench press, squat, and deadlift, complemented by accessory exercises tailored to enhance your performance. Each session is crafted to push your limits with varying intensities, ensuring progressive overload and muscle growth. Get ready to elevate your training and achieve the results you've been striving for!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Squat (Barbell)
1
3
1 reps
3 reps
RPE 9-10
RPE 8-9
3
Tricep Pushdown (Cable)
2
7 reps
RPE 8
4
Bent Over Row (Barbell)
3
7 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Squat (Barbell)
1
3
1 reps
3 reps
RPE 9-10
RPE 8-9
3
Tricep Pushdown (Cable)
2
7 reps
RPE 8
4
Bent Over Row (Barbell)
3
7 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Squat (Barbell)
1
3
1 reps
3 reps
RPE 9-10
RPE 8-9
3
Tricep Pushdown (Cable)
2
7 reps
RPE 8
4
Bent Over Row (Barbell)
3
7 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Squat (Barbell)
1
3
1 reps
3 reps
RPE 9-10
RPE 8-9
3
Tricep Pushdown (Cable)
2
7 reps
RPE 8
4
Bent Over Row (Barbell)
3
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 9
2
Seated Hamstring Curl
2
7 reps
RPE 8
3
Bench Press (Paused)
3
6 reps
RPE 9
4
Tricep Pushdown (Cable)
2
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 9
2
Seated Hamstring Curl
2
7 reps
RPE 8
3
Bench Press (Paused)
3
6 reps
RPE 9
4
Tricep Pushdown (Cable)
2
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 9
2
Seated Hamstring Curl
2
7 reps
RPE 8
3
Bench Press (Paused)
3
6 reps
RPE 9
4
Tricep Pushdown (Cable)
2
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 9
2
Seated Hamstring Curl
2
7 reps
RPE 8
3
Bench Press (Paused)
3
6 reps
RPE 9
4
Tricep Pushdown (Cable)
2
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Squat (Paused)
5
3 reps
RPE 8
3
Lat Pulldown
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Squat (Paused)
5
3 reps
RPE 8
3
Lat Pulldown
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Squat (Paused)
5
3 reps
RPE 8
3
Lat Pulldown
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Squat (Paused)
5
3 reps
RPE 8
3
Lat Pulldown
3
7 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6
2
Hyperextension
3
7 reps
RPE 8
3
Snatch Deadlift
3
3-5 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6
2
Deadlift (Paused)
4
3 reps
RPE 8
3
Hyperextension
3
7 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6
2
Hyperextension
3
7 reps
RPE 8
3
Snatch Deadlift
3
3-5 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6
2
Hyperextension
3
7 reps
RPE 8
3
Snatch Deadlift
3
3-5 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
5 reps
RPE 8
2
Bench Press (Paused)
6
3 reps
RPE 9
3
Lat Pulldown
3
7 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
5 reps
RPE 8
2
Bench Press (Paused)
6
3 reps
RPE 9
3
Lat Pulldown
3
7 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
5 reps
RPE 8
2
Bench Press (Paused)
6
3 reps
RPE 9
3
Lat Pulldown
3
7 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
5 reps
RPE 8
2
Bench Press (Paused)
6
3 reps
RPE 9
3
Lat Pulldown
3
7 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
70%
2
Squat (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
@9-10
@8-9
3
Tricep Pushdown (Cable)
2 Sets
7 Reps
@8
4
Bent Over Row (Barbell)
3 Sets
7 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
2
Seated Hamstring Curl
2 Sets
7 Reps
@8
3
Bench Press (Paused)
3 Sets
6 Reps
@9
4
Tricep Pushdown (Cable)
2 Sets
7 Reps
@8
Day 5
1
Front Squat (Paused)
3 Sets
5 Reps
@8
2
Bench Press (Paused)
6 Sets
3 Reps
@9
3
Lat Pulldown
3 Sets
7 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
@6
2
Hyperextension
3 Sets
7 Reps
@8
3
Snatch Deadlift
3 Sets
3-5 Reps
@9
Day 3
1
Bench Press (Barbell)
3 Sets
3 Reps
85%
2
Squat (Paused)
5 Sets
3 Reps
@8
3
Lat Pulldown
3 Sets
7 Reps
@8