Low Volume High Frequency Aesthetics
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
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 5–8 reps | @7 |
| 1 | 5–8 reps | @8 | ||
| 2 | Incline Bench Press (Barbell) | 1 | 5–8 reps | @7 |
| 1 | 5–8 reps | @8 | ||
| 3 | Dip (Weighted) | 2 | 5–15 reps | @8 |
| 4 | Lateral Raise (Dumbbell) | 1 | 12–20 reps | @9 |
| 1 | 12–20 reps | @10 | ||
| 5 | Overhead Tricep Extension (Cable) | 2 | 15–20 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 2 | 5–8 reps | @8 |
| 2 | Chest Supported Row (Machine) | 2 | 8–15 reps | @8 |
| 3 | Standing Pullover (Cable) | 2 | 10–20 reps | @9 |
| 4 | Rear Delt Fly (Cable) | 2 | 15–20 reps | @9 |
| 5 | Bayesian Curl | 2 | 12–20 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 5 reps | @8 |
| 2 | Leg Press | 2 | 10 reps | @8 |
| 3 | Hamstring Curl | 2 | 10 reps | @8 |
| 4 | Leg Extension | 2 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Dip (Weighted) | 2 | 5–8 reps | @8 |
| 2 | Incline Bench Press (Barbell) | 2 | 5–8 reps | @8 |
| 3 | Seated Shoulder Press (Dumbbell) | 2 | 5–8 reps | @8 |
| 4 | Chest Fly (Cable) | 2 | 8–15 reps | @9 |
| 5 | Lateral Raise (Dumbbell) | 2 | 12–20 reps | @9 |
| 6 | Overhead Tricep Extension (Cable) | 2 | 15–20 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Chin-Up (Weighted) | 2 | 5–10 reps | @8 |
| 2 | Chest Supported Row (Machine) | 2 | 8–15 reps | @8 |
| 3 | Standing Pullover (Cable) | 2 | 12–20 reps | @9 |
| 4 | Face Pull | 2 | 15–20 reps | @9 |
| 5 | Bayesian Curl | 2 | 8–20 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 2 | 5–8 reps | @8 |
| 2 | Belt Squat | 2 | 6–12 reps | @8 |
| 3 | Hamstring Curl | 2 | 10 reps | @8 |
| 4 | Leg Extension | 2 | 6–12 reps | @8 |
| 5 | Hip Adductor (Machine) | 2 | 15–20 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 2 | 5–12 reps | @8 |
| 2 | Lateral Raise (Dumbbell) | 2 | 12–20 reps | @8 |
| 3 | Rear Delt Fly (Cable) | 2 | 15–20 reps | @8 |
| 4 | Incline Curl (Dumbbell) | 2 | 6–15 reps | @8 |
| 5 | Tricep Extension (Cable) | 2 | 8–20 reps | @8 |
| 6 | Hammer Curl | 2 | 6–15 reps | @8 |
| 7 | Katana Extension | 2 | 8–20 reps | @8 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Low Volume High Frequency Aesthetics is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 60 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.
Low Volume High Frequency Aesthetics is structured around 7 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Low Volume High Frequency Aesthetics 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
