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FMP 6 Week Powerlifting High Frequency ULUU

by Frankie M.
32 athletes joined
5.0
(1 rating)

Program Description

Intermediate powerlifting program for athletes. Designed to gain strength, and muscle, focused on squat, bench, deadlift.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 10, 2025 09:27
  • Last Edited
    Jul 10, 2025 06:02

Summary

Unlock your strength potential with the FMP 6 Week Powerlifting High Frequency ULUU program. Designed for dedicated lifters, this 6-week plan emphasizes high-frequency training across 5 days per week, focusing on building raw power and enhancing your lifting technique. Each session is meticulously crafted to target core stability and explosive strength, integrating key exercises like Seated Cable Crunches and Hanging Leg Raises to fortify your foundation. Get ready to elevate your performance and achieve new personal bests!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
90%
2
Deadlift (Barbell)
3
5 reps
90%
3
Incline Bench Press (Dumbbell)
2
6 reps
-
4
Pendlay Row
2
6 reps
-
5
Rear Delt Fly (Cable)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Skull Crusher (Barbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
92%
2
Deadlift (Barbell)
3
5 reps
92%
3
Incline Bench Press (Dumbbell)
2
6 reps
-
4
Pendlay Row
2
6 reps
-
5
Rear Delt Fly (Cable)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Skull Crusher (Barbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
94%
2
Deadlift (Barbell)
3
5 reps
94%
3
Incline Bench Press (Dumbbell)
2
6 reps
-
4
Pendlay Row
2
6 reps
-
5
Rear Delt Fly (Cable)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Skull Crusher (Barbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
97%
2
Deadlift (Barbell)
3
5 reps
97%
3
Incline Bench Press (Dumbbell)
2
6 reps
-
4
Pendlay Row
2
6 reps
-
5
Rear Delt Fly (Cable)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Skull Crusher (Barbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
100%
2
Deadlift (Barbell)
3
5 reps
98%
3
Incline Bench Press (Dumbbell)
2
6 reps
-
4
Pendlay Row
2
6 reps
-
5
Rear Delt Fly (Cable)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Skull Crusher (Barbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 10
2
Deadlift (Barbell)
3
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6 reps
-
4
Pendlay Row
2
6 reps
-
5
Rear Delt Fly (Cable)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Skull Crusher (Barbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
4 reps
85%
85%
2
Bench Press (Barbell)
3
2 reps
95%
3
Deficit Deadlift (Barbell)
2
6 reps
-
4
Leg Extension
2
10 reps
-
5
Lying Leg Curl
2
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
7
Pull Through (Cable)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
4 reps
90%
90%
2
Bench Press (Barbell)
3
2 reps
97%
3
Leg Extension
2
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
6
Pull Through (Cable)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
4 reps
92%
92%
2
Bench Press (Barbell)
3
2 reps
98%
3
Leg Extension
2
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
6
Pull Through (Cable)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
4 reps
95%
95%
2
Bench Press (Barbell)
3
2 reps
100%
3
Leg Extension
2
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
6
Pull Through (Cable)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
4 reps
97%
97%
2
Bench Press (Barbell)
3
2 reps
98%
3
Leg Extension
2
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
6
Pull Through (Cable)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
4 reps
RPE 10
RPE 10
2
Bench Press (Barbell)
3
2 reps
RPE 10
3
Leg Extension
2
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
6
Pull Through (Cable)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
95%
2
Deadlift (Barbell)
1
2
3 reps
6 reps
90%
80%
3
Lat Pulldown (Close Grip)
3
6 reps
-
4
Seated Row (Cable)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
7
Preacher Curl (Dumbbell)
2
8 reps
-
8
Back Extension (Weighted)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5 reps
5 reps
92%
90%
2
Deadlift (Barbell)
1
2
3 reps
6 reps
97%
93%
3
Lat Pulldown (Close Grip)
3
6 reps
-
4
Seated Row (Cable)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
7
Preacher Curl (Dumbbell)
2
8 reps
-
8
Back Extension (Weighted)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
5 reps
5 reps
5 reps
94%
92%
90%
2
Deadlift (Barbell)
1
2
3 reps
6 reps
97%
90%
3
Lat Pulldown (Close Grip)
3
6 reps
-
4
Seated Row (Cable)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
7
Preacher Curl (Dumbbell)
2
8 reps
-
8
Back Extension (Weighted)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
95%
93%
90%
2
Deadlift (Barbell)
1
2
3 reps
6 reps
100%
95%
3
Lat Pulldown (Close Grip)
3
6 reps
-
4
Seated Row (Cable)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
7
Preacher Curl (Dumbbell)
2
8 reps
-
8
Back Extension (Weighted)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
97%
95%
92%
2
Deadlift (Barbell)
1
1
1
3 reps
6 reps
6 reps
100%
95%
90%
3
Lat Pulldown (Close Grip)
3
6 reps
-
4
Seated Row (Cable)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
7
Preacher Curl (Dumbbell)
2
8 reps
-
8
Back Extension (Weighted)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Deadlift (Barbell)
1
2
3 reps
6 reps
RPE 10
RPE 10
3
Lat Pulldown (Close Grip)
3
6 reps
-
4
Seated Row (Cable)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
7
Preacher Curl (Dumbbell)
2
8 reps
-
8
Back Extension (Weighted)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1 reps
1 reps
1 reps
97%
95%
90%
2
Squat (Barbell)
3
3 reps
90%
3
Dip (Weighted)
3
6 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
6 reps
-
6
Chest Supported Row (Dumbbell)
3
6 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
97%
2
Squat (Barbell)
3
3 reps
95%
3
Dip (Weighted)
3
6 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
6 reps
-
6
Chest Supported Row (Dumbbell)
3
6 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
97%
2
Squat (Barbell)
3
3 reps
97%
3
Dip (Weighted)
3
6 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
6 reps
-
6
Chest Supported Row (Dumbbell)
3
6 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
1 reps
100%
95%
2
Squat (Barbell)
3
3 reps
97%
3
Dip (Weighted)
3
6 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
6 reps
-
6
Chest Supported Row (Dumbbell)
3
6 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1 reps
1 reps
RPE 10
RPE 9
2
Squat (Barbell)
3
3 reps
97%
3
Dip (Weighted)
3
6 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
6 reps
-
6
Chest Supported Row (Dumbbell)
3
6 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
RPE 10
2
Squat (Barbell)
3
3 reps
RPE 10
3
Dip (Weighted)
3
6 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
6 reps
-
6
Chest Supported Row (Dumbbell)
3
6 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Cable Crunch
3
12 reps
-
2
Hanging Leg Raise
3
AMRAP
-
3
Lateral Med Ball Throw
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Cable Crunch
3
12 reps
-
2
Hanging Leg Raise
3
AMRAP
-
3
Lateral Med Ball Throw
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Cable Crunch
3
12 reps
-
2
Hanging Leg Raise
3
AMRAP
-
3
Lateral Med Ball Throw
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Cable Crunch
3
12 reps
-
2
Hanging Leg Raise
3
AMRAP
-
3
Lateral Med Ball Throw
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Cable Crunch
3
12 reps
-
2
Hanging Leg Raise
3
AMRAP
-
3
Lateral Med Ball Throw
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Cable Crunch
3
12 reps
-
2
Hanging Leg Raise
3
AMRAP
-
3
Lateral Med Ball Throw
3
12 reps
-
Week 1
1 / 6 Weeks
Day 5
1
Seated Cable Crunch
3 Sets
12 Reps
-
2
Hanging Leg Raise
3 Sets
AMRAP
-
3
Lateral Med Ball Throw
3 Sets
12 Reps
-
Day 3
1
Bench Press (Barbell)
5 Sets
1 Reps
95%
2
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
6 Reps
90%
80%
3
Lat Pulldown (Close Grip)
3 Sets
6 Reps
-
4
Seated Row (Cable)
2 Sets
10 Reps
-
5
Seated Shoulder Press (Dumbbell)
2 Sets
6 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
10 Reps
-
7
Preacher Curl (Dumbbell)
2 Sets
8 Reps
-
8
Back Extension (Weighted)
2 Sets
12 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
3 Reps
90%
2
Deadlift (Barbell)
3 Sets
5 Reps
90%
3
Incline Bench Press (Dumbbell)
2 Sets
6 Reps
-
4
Pendlay Row
2 Sets
6 Reps
-
5
Rear Delt Fly (Cable)
2 Sets
12 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
8 Reps
-
7
Skull Crusher (Barbell)
2 Sets
8 Reps
-
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Reps
1 Reps
1 Reps
97%
95%
90%
2
Squat (Barbell)
3 Sets
3 Reps
90%
3
Dip (Weighted)
3 Sets
6 Reps
-
4
Hammer Curl (Cable)
3 Sets
10 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
6 Reps
-
6
Chest Supported Row (Dumbbell)
3 Sets
6 Reps
-
7
Lateral Raise (Cable)
3 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
4 Reps
85%
85%
2
Bench Press (Barbell)
3 Sets
2 Reps
95%
3
Deficit Deadlift (Barbell)
2 Sets
6 Reps
-
4
Leg Extension
2 Sets
10 Reps
-
5
Lying Leg Curl
2 Sets
10 Reps
-
6
Bulgarian Split Squat (Dumbbell)
2 Sets
6 Reps
-
7
Pull Through (Cable)
2 Sets
6 Reps
-