Full Body High Frequency
This program uses scientific data and logic to maximize muscle growth.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 1 | 5–7 reps | @10 |
| 2 | 6–8 reps | @10 | ||
| 2 | Incline Bench Press (Smith Machine) | 3 | 7–10 reps | @9 |
| 3 | Squat (Smith Machine) | 3 | 9–12 reps | @8.5 |
| 4 | Single Arm Row (Cable) | 2 | 9–13 reps | @8 |
| 5 | One Arm Lateral Raise (Cable) | 1 | 6–8 reps | @10 |
| 2 | 10–14 reps | @10 | ||
| 6 | Preacher Curl (Dumbbell) | 2 | 10–12 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 3 | AMRAP | @10 |
| 2 | Seated Hamstring Curl | 3 | 9–12 reps | @8.5 |
| 3 | Overhead Press (Barbell) | 3 | 8–12 reps | @9 |
| 4 | Tricep Pushdown (Cable) | 1 | 5–7 reps | @8.5 |
| 2 | 7–9 reps | @8.5 | ||
| 5 | Reverse Pec Deck | 3 | 10–15 reps | @10 |
| 6 | Hammer Curl | 1 | 6–8 reps | @8.5 |
| 1 | 8–14 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 1 | 6–8 reps | @10 |
| 2 | 8–10 reps | @10 | ||
| 2 | Dip (Bodyweight) | 3 | AMRAP | @8.5 |
| 3 | Seated Row (Machine) | 3 | 8–12 reps | @8.5 |
| 4 | Preacher Curl (Barbell) | 3 | 8–12 reps | @9 |
| 5 | Lateral Raise (Dumbbell) | 2 | 10–14 reps | @10 |
| 6 | Standing Calf Raise | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shoulder Press (Plate Loaded) | 1 | 5–7 reps | @10 |
| 2 | 6–8 reps | @10 | ||
| 2 | Lateral Raise (Machine) | 3 | 7–9 reps | @10 |
| 3 | Glute Kickback | 1 | 7–9 reps | @8.5 |
| 2 | 8–12 reps | @8.5 | ||
| 4 | Lat Pulldown (Neutral Grip) | 1 | 7–9 reps | @8.5 |
| 2 | 8–12 reps | @8.5 | ||
| 5 | Face Pull | 3 | 14–18 reps | @10 |
| 6 | Deficit Push Up | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Smith Machine) | 3 | 7–9 reps | @8.5 |
| 2 | Bicep Curl (Barbell) | 1 | 8–10 reps | @10 |
| 2 | 9–12 reps | @10 | ||
| 3 | Overhead Tricep Extension (Cable) | 1 | 6–8 reps | @9 |
| 2 | 8–10 reps | @9 | ||
| 4 | Bicep Curl (Dumbbell) | 3 | 8–12 reps | @10 |
| 5 | Lateral Raise (Cable) | 2 | 9–12 reps | @10 |
| 6 | Chest Fly (Cable) | 3 | 10–14 reps | @10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Full Body High Frequency is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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.
Full Body High Frequency is structured around 5 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Full Body High Frequency 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
