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BoostcampPNG

High intensity low volume

by Gym R.
10 athletes joined

Program Description

High intensity low repetition workout designed to increase weight in every workout session along with proper recovery and rest time. It has less emphasis on muscle gain but more on strength gain

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 22, 2024 07:03
  • Last Edited
    Feb 05, 2025 04:57
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Dip (Weighted)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Dip (Weighted)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Dip (Weighted)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Dip (Weighted)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Dip (Weighted)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Dip (Weighted)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Dip (Weighted)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Dip (Weighted)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Dip (Weighted)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Dip (Weighted)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Dip (Weighted)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Dip (Weighted)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
7-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
High Row
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
7-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
High Row
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
7-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
High Row
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
7-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
High Row
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
7-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
High Row
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
7-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
High Row
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
7-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
High Row
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
7-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
High Row
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
7-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
High Row
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
7-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
High Row
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
7-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
High Row
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
7-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
High Row
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
9-15 reps
RPE 6.5
RPE 10
2
Leg Extension
1
7-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
9-15 reps
RPE 6.5
RPE 10
2
Leg Extension
1
7-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
9-15 reps
RPE 6.5
RPE 10
2
Leg Extension
1
7-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
9-15 reps
RPE 6.5
RPE 10
2
Leg Extension
1
7-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
9-15 reps
RPE 6.5
RPE 10
2
Leg Extension
1
7-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
9-15 reps
RPE 6.5
RPE 10
2
Leg Extension
1
7-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
9-15 reps
RPE 6.5
RPE 10
2
Leg Extension
1
7-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
9-15 reps
RPE 6.5
RPE 10
2
Leg Extension
1
7-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
9-15 reps
RPE 6.5
RPE 10
2
Leg Extension
1
7-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
9-15 reps
RPE 6.5
RPE 10
2
Leg Extension
1
7-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
9-15 reps
RPE 6.5
RPE 10
2
Leg Extension
1
7-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
9-15 reps
RPE 6.5
RPE 10
2
Leg Extension
1
7-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
7-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
7-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
7-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
7-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
7-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
7-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
7-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
7-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
7-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
7-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
7-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
7-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Cable)
2
8-15 reps
RPE 10
3
Abs Crunch (Machine)
1
8-15 reps
RPE 10
4
Cardio
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Cable)
2
8-15 reps
RPE 10
3
Abs Crunch (Machine)
1
8-15 reps
RPE 10
4
Cardio
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Cable)
2
8-15 reps
RPE 10
3
Abs Crunch (Machine)
1
8-15 reps
RPE 10
4
Cardio
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Cable)
2
8-15 reps
RPE 10
3
Abs Crunch (Machine)
1
8-15 reps
RPE 10
4
Cardio
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Cable)
2
8-15 reps
RPE 10
3
Abs Crunch (Machine)
1
8-15 reps
RPE 10
4
Cardio
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Cable)
2
8-15 reps
RPE 10
3
Abs Crunch (Machine)
1
8-15 reps
RPE 10
4
Cardio
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Cable)
2
8-15 reps
RPE 10
3
Abs Crunch (Machine)
1
8-15 reps
RPE 10
4
Cardio
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Cable)
2
8-15 reps
RPE 10
3
Abs Crunch (Machine)
1
8-15 reps
RPE 10
4
Cardio
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Cable)
2
8-15 reps
RPE 10
3
Abs Crunch (Machine)
1
8-15 reps
RPE 10
4
Cardio
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Cable)
2
8-15 reps
RPE 10
3
Abs Crunch (Machine)
1
8-15 reps
RPE 10
4
Cardio
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Cable)
2
8-15 reps
RPE 10
3
Abs Crunch (Machine)
1
8-15 reps
RPE 10
4
Cardio
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Cable)
2
8-15 reps
RPE 10
3
Abs Crunch (Machine)
1
8-15 reps
RPE 10
4
Cardio
1
30 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-5 Reps
6-10 Reps
@6
@10
2
Chest Fly (Machine)
2 Sets
6-10 Reps
@10
3
Dip (Weighted)
1 Set
5-10 Reps
@10
Day 2
1
Pullover (Machine)
1 Set
7-10 Reps
@10
2
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
3
High Row
1 Set
6-10 Reps
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
6-8 Reps
9-15 Reps
@6.5
@10
2
Leg Extension
1 Set
7-10 Reps
@10
3
Leg Press (45 Degrees)
1 Set
8-15 Reps
@10
4
Calf Raise (Leg Press)
2 Sets
8-15 Reps
@10
Day 5
1
Bicep Curl (Barbell)
1 Set
6-10 Reps
@10
2
Preacher Curl (Dumbbell)
2 Sets
7-10 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
7-10 Reps
@10
4
Dip (Weighted)
1 Set
6-10 Reps
@10
Day 6
1
Shoulder Press (Machine)
1 Set
6-10 Reps
@10
2
Lateral Raise (Cable)
2 Sets
8-15 Reps
@10
3
Abs Crunch (Machine)
1 Set
8-15 Reps
@10
4
Cardio
1 Set
30 mins
@6
Day 3
1
Cardio
1 Set
30-60 mins
@6