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Low Volume High Frequency Aesthetics

by Javob W.
7 athletes joined

Program Description

Mixture between low volume HIT and high frequency, not meant to be run for more than 4 weeks at a time as you will be training 7 days a week. Deload recommended

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 16, 2024 03:20
  • Last Edited
    Jun 22, 2025 04:33

Summary

Unlock your potential with the **Low Volume High Frequency Aesthetics** program, designed to sculpt your physique over 4 weeks with daily sessions. This program emphasizes targeted muscle engagement through a mix of push, pull, and leg workouts, utilizing essential barbell and dumbbell exercises. With a full gym setup, you'll maximize your strength and aesthetics by training each muscle group frequently without overwhelming volume. Get ready to elevate your fitness game and achieve the body you've always wanted!
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 8
3
Dip (Weighted)
2
5-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 8
3
Dip (Weighted)
2
5-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 8
3
Dip (Weighted)
2
5-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 8
3
Dip (Weighted)
2
5-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-15 reps
RPE 8
3
Standing Pullover (Cable)
2
10-20 reps
RPE 9
4
Rear Delt Fly (Cable)
2
15-20 reps
RPE 9
5
Bayesian Curl
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-15 reps
RPE 8
3
Standing Pullover (Cable)
2
10-20 reps
RPE 9
4
Rear Delt Fly (Cable)
2
15-20 reps
RPE 9
5
Bayesian Curl
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-15 reps
RPE 8
3
Standing Pullover (Cable)
2
10-20 reps
RPE 9
4
Rear Delt Fly (Cable)
2
15-20 reps
RPE 9
5
Bayesian Curl
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-15 reps
RPE 8
3
Standing Pullover (Cable)
2
10-20 reps
RPE 9
4
Rear Delt Fly (Cable)
2
15-20 reps
RPE 9
5
Bayesian Curl
2
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Leg Press
2
10 reps
RPE 8
3
Hamstring Curl
2
10 reps
RPE 8
4
Leg Extension
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Leg Press
2
10 reps
RPE 8
3
Hamstring Curl
2
10 reps
RPE 8
4
Leg Extension
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Leg Press
2
10 reps
RPE 8
3
Hamstring Curl
2
10 reps
RPE 8
4
Leg Extension
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Leg Press
2
10 reps
RPE 8
3
Hamstring Curl
2
10 reps
RPE 8
4
Leg Extension
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
2
5-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 8
4
Chest Fly (Cable)
2
8-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
2
5-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 8
4
Chest Fly (Cable)
2
8-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
2
5-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 8
4
Chest Fly (Cable)
2
8-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
2
5-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 8
4
Chest Fly (Cable)
2
8-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-15 reps
RPE 8
3
Standing Pullover (Cable)
2
12-20 reps
RPE 9
4
Face Pull
2
15-20 reps
RPE 9
5
Bayesian Curl
2
8-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-15 reps
RPE 8
3
Standing Pullover (Cable)
2
12-20 reps
RPE 9
4
Face Pull
2
15-20 reps
RPE 9
5
Bayesian Curl
2
8-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-15 reps
RPE 8
3
Standing Pullover (Cable)
2
12-20 reps
RPE 9
4
Face Pull
2
15-20 reps
RPE 9
5
Bayesian Curl
2
8-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-15 reps
RPE 8
3
Standing Pullover (Cable)
2
12-20 reps
RPE 9
4
Face Pull
2
15-20 reps
RPE 9
5
Bayesian Curl
2
8-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8
2
Belt Squat
2
6-12 reps
RPE 8
3
Hamstring Curl
2
10 reps
RPE 8
4
Leg Extension
2
6-12 reps
RPE 8
5
Hip Adductor (Machine)
2
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8
2
Belt Squat
2
6-12 reps
RPE 8
3
Hamstring Curl
2
10 reps
RPE 8
4
Leg Extension
2
6-12 reps
RPE 8
5
Hip Adductor (Machine)
2
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8
2
Belt Squat
2
6-12 reps
RPE 8
3
Hamstring Curl
2
10 reps
RPE 8
4
Leg Extension
2
6-12 reps
RPE 8
5
Hip Adductor (Machine)
2
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8
2
Belt Squat
2
6-12 reps
RPE 8
3
Hamstring Curl
2
10 reps
RPE 8
4
Leg Extension
2
6-12 reps
RPE 8
5
Hip Adductor (Machine)
2
15-20 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 8
3
Rear Delt Fly (Cable)
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
6-15 reps
RPE 8
5
Tricep Extension (Cable)
2
8-20 reps
RPE 8
6
Hammer Curl
2
6-15 reps
RPE 8
7
Katana Extension
2
8-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 8
3
Rear Delt Fly (Cable)
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
6-15 reps
RPE 8
5
Tricep Extension (Cable)
2
8-20 reps
RPE 8
6
Hammer Curl
2
6-15 reps
RPE 8
7
Katana Extension
2
8-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 8
3
Rear Delt Fly (Cable)
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
6-15 reps
RPE 8
5
Tricep Extension (Cable)
2
8-20 reps
RPE 8
6
Hammer Curl
2
6-15 reps
RPE 8
7
Katana Extension
2
8-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 8
3
Rear Delt Fly (Cable)
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
6-15 reps
RPE 8
5
Tricep Extension (Cable)
2
8-20 reps
RPE 8
6
Hammer Curl
2
6-15 reps
RPE 8
7
Katana Extension
2
8-20 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@7
@8
2
Incline Bench Press (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@7
@8
3
Dip (Weighted)
2 Sets
5-15 Reps
@8
4
Lateral Raise (Dumbbell)
1 Set
1 Set
12-20 Reps
12-20 Reps
@9
@10
5
Overhead Tricep Extension (Cable)
2 Sets
15-20 Reps
@9
Day 2
1
Pull-Up (Weighted)
2 Sets
5-8 Reps
@8
2
Chest Supported Row (Machine)
2 Sets
8-15 Reps
@8
3
Standing Pullover (Cable)
2 Sets
10-20 Reps
@9
4
Rear Delt Fly (Cable)
2 Sets
15-20 Reps
@9
5
Bayesian Curl
2 Sets
12-20 Reps
@9
Day 3
1
Squat (Barbell)
2 Sets
5 Reps
@8
2
Leg Press
2 Sets
10 Reps
@8
3
Hamstring Curl
2 Sets
10 Reps
@8
4
Leg Extension
2 Sets
10 Reps
@8
Day 4
1
Dip (Weighted)
2 Sets
5-8 Reps
@8
2
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
@8
3
Seated Shoulder Press (Dumbbell)
2 Sets
5-8 Reps
@8
4
Chest Fly (Cable)
2 Sets
8-15 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@9
6
Overhead Tricep Extension (Cable)
2 Sets
15-20 Reps
@9
Day 5
1
Chin-Up (Weighted)
2 Sets
5-10 Reps
@8
2
Chest Supported Row (Machine)
2 Sets
8-15 Reps
@8
3
Standing Pullover (Cable)
2 Sets
12-20 Reps
@9
4
Face Pull
2 Sets
15-20 Reps
@9
5
Bayesian Curl
2 Sets
8-20 Reps
@8
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@8
2
Belt Squat
2 Sets
6-12 Reps
@8
3
Hamstring Curl
2 Sets
10 Reps
@8
4
Leg Extension
2 Sets
6-12 Reps
@8
5
Hip Adductor (Machine)
2 Sets
15-20 Reps
@9
Day 7
1
Seated Shoulder Press (Dumbbell)
2 Sets
5-12 Reps
@8
2
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@8
3
Rear Delt Fly (Cable)
2 Sets
15-20 Reps
@8
4
Incline Curl (Dumbbell)
2 Sets
6-15 Reps
@8
5
Tricep Extension (Cable)
2 Sets
8-20 Reps
@8
6
Hammer Curl
2 Sets
6-15 Reps
@8
7
Katana Extension
2 Sets
8-20 Reps
@8