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BoostcampPNG

Low volume High intensity

by Anonymous

Program Description

Strong and jacked

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 21, 2025 04:24
  • Last Edited
    Feb 21, 2025 04:51
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Chest Supported Row (Machine)
2
RPE 10
5
Tricep Rope Push Down (Cable)
2
RPE 10
6
Face Away Cable Curl
2
RPE 10
7
Lateral Raise (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Chest Supported Row (Machine)
2
RPE 10
5
Tricep Rope Push Down (Cable)
2
RPE 10
6
Face Away Cable Curl
2
RPE 10
7
Lateral Raise (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Chest Supported Row (Machine)
2
RPE 10
5
Tricep Rope Push Down (Cable)
2
RPE 10
6
Face Away Cable Curl
2
RPE 10
7
Lateral Raise (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Chest Supported Row (Machine)
2
RPE 10
5
Tricep Rope Push Down (Cable)
2
RPE 10
6
Face Away Cable Curl
2
RPE 10
7
Lateral Raise (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Chest Supported Row (Machine)
2
RPE 10
5
Tricep Rope Push Down (Cable)
2
RPE 10
6
Face Away Cable Curl
2
RPE 10
7
Lateral Raise (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Chest Supported Row (Machine)
2
RPE 10
5
Tricep Rope Push Down (Cable)
2
RPE 10
6
Face Away Cable Curl
2
RPE 10
7
Lateral Raise (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Chest Supported Row (Machine)
2
RPE 10
5
Tricep Rope Push Down (Cable)
2
RPE 10
6
Face Away Cable Curl
2
RPE 10
7
Lateral Raise (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Chest Supported Row (Machine)
2
RPE 10
5
Tricep Rope Push Down (Cable)
2
RPE 10
6
Face Away Cable Curl
2
RPE 10
7
Lateral Raise (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Chest Supported Row (Machine)
2
RPE 10
5
Tricep Rope Push Down (Cable)
2
RPE 10
6
Face Away Cable Curl
2
RPE 10
7
Lateral Raise (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Chest Supported Row (Machine)
2
RPE 10
5
Tricep Rope Push Down (Cable)
2
RPE 10
6
Face Away Cable Curl
2
RPE 10
7
Lateral Raise (Cable)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hamstring Curl
2
RPE 10
3
Hip Thrust (Machine)
2
RPE 10
4
Leg Press
2
RPE 10
5
Hip Adductor (Machine)
2
RPE 10
6
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hamstring Curl
2
RPE 10
3
Hip Thrust (Machine)
2
RPE 10
4
Leg Press
2
RPE 10
5
Hip Adductor (Machine)
2
RPE 10
6
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hamstring Curl
2
RPE 10
3
Hip Thrust (Machine)
2
RPE 10
4
Leg Press
2
RPE 10
5
Hip Adductor (Machine)
2
RPE 10
6
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hamstring Curl
2
RPE 10
3
Hip Thrust (Machine)
2
RPE 10
4
Leg Press
2
RPE 10
5
Hip Adductor (Machine)
2
RPE 10
6
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hamstring Curl
2
RPE 10
3
Hip Thrust (Machine)
2
RPE 10
4
Leg Press
2
RPE 10
5
Hip Adductor (Machine)
2
RPE 10
6
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hamstring Curl
2
RPE 10
3
Hip Thrust (Machine)
2
RPE 10
4
Leg Press
2
RPE 10
5
Hip Adductor (Machine)
2
RPE 10
6
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hamstring Curl
2
RPE 10
3
Hip Thrust (Machine)
2
RPE 10
4
Leg Press
2
RPE 10
5
Hip Adductor (Machine)
2
RPE 10
6
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hamstring Curl
2
RPE 10
3
Hip Thrust (Machine)
2
RPE 10
4
Leg Press
2
RPE 10
5
Hip Adductor (Machine)
2
RPE 10
6
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hamstring Curl
2
RPE 10
3
Hip Thrust (Machine)
2
RPE 10
4
Leg Press
2
RPE 10
5
Hip Adductor (Machine)
2
RPE 10
6
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hamstring Curl
2
RPE 10
3
Hip Thrust (Machine)
2
RPE 10
4
Leg Press
2
RPE 10
5
Hip Adductor (Machine)
2
RPE 10
6
Abs Crunch (Machine)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
RPE 10
2
Chest Press (Machine)
2
RPE 10
3
Lat Pulldown (Close Grip)
2
RPE 10
4
Push Up
1
RPE 10
5
Overhead Tricep Extension (Cable)
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Reverse Pec Deck
2
RPE 10
8
Lateral Raise (Dumbbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
RPE 10
2
Chest Press (Machine)
2
RPE 10
3
Lat Pulldown (Close Grip)
2
RPE 10
4
Push Up
1
RPE 10
5
Overhead Tricep Extension (Cable)
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Reverse Pec Deck
2
RPE 10
8
Lateral Raise (Dumbbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
RPE 10
2
Chest Press (Machine)
2
RPE 10
3
Lat Pulldown (Close Grip)
2
RPE 10
4
Push Up
1
RPE 10
5
Overhead Tricep Extension (Cable)
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Reverse Pec Deck
2
RPE 10
8
Lateral Raise (Dumbbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
RPE 10
2
Chest Press (Machine)
2
RPE 10
3
Lat Pulldown (Close Grip)
2
RPE 10
4
Push Up
1
RPE 10
5
Overhead Tricep Extension (Cable)
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Reverse Pec Deck
2
RPE 10
8
Lateral Raise (Dumbbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
RPE 10
2
Chest Press (Machine)
2
RPE 10
3
Lat Pulldown (Close Grip)
2
RPE 10
4
Push Up
1
RPE 10
5
Overhead Tricep Extension (Cable)
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Reverse Pec Deck
2
RPE 10
8
Lateral Raise (Dumbbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
RPE 10
2
Chest Press (Machine)
2
RPE 10
3
Lat Pulldown (Close Grip)
2
RPE 10
4
Push Up
1
RPE 10
5
Overhead Tricep Extension (Cable)
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Reverse Pec Deck
2
RPE 10
8
Lateral Raise (Dumbbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
RPE 10
2
Chest Press (Machine)
2
RPE 10
3
Lat Pulldown (Close Grip)
2
RPE 10
4
Push Up
1
RPE 10
5
Overhead Tricep Extension (Cable)
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Reverse Pec Deck
2
RPE 10
8
Lateral Raise (Dumbbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
RPE 10
2
Chest Press (Machine)
2
RPE 10
3
Lat Pulldown (Close Grip)
2
RPE 10
4
Push Up
1
RPE 10
5
Overhead Tricep Extension (Cable)
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Reverse Pec Deck
2
RPE 10
8
Lateral Raise (Dumbbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
RPE 10
2
Chest Press (Machine)
2
RPE 10
3
Lat Pulldown (Close Grip)
2
RPE 10
4
Push Up
1
RPE 10
5
Overhead Tricep Extension (Cable)
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Reverse Pec Deck
2
RPE 10
8
Lateral Raise (Dumbbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
RPE 10
2
Chest Press (Machine)
2
RPE 10
3
Lat Pulldown (Close Grip)
2
RPE 10
4
Push Up
1
RPE 10
5
Overhead Tricep Extension (Cable)
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Reverse Pec Deck
2
RPE 10
8
Lateral Raise (Dumbbell)
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Thrust (Machine)
2
RPE 10
5
Hamstring Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Thrust (Machine)
2
RPE 10
5
Hamstring Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Thrust (Machine)
2
RPE 10
5
Hamstring Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Thrust (Machine)
2
RPE 10
5
Hamstring Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Thrust (Machine)
2
RPE 10
5
Hamstring Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Thrust (Machine)
2
RPE 10
5
Hamstring Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Thrust (Machine)
2
RPE 10
5
Hamstring Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Thrust (Machine)
2
RPE 10
5
Hamstring Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Thrust (Machine)
2
RPE 10
5
Hamstring Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Thrust (Machine)
2
RPE 10
5
Hamstring Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
@10
2
Lat Pulldown
2 Sets
@10
3
Pec Deck (Machine)
1 Set
@10
4
Chest Supported Row (Machine)
2 Sets
@10
5
Tricep Rope Push Down (Cable)
2 Sets
@10
6
Face Away Cable Curl
2 Sets
@10
7
Lateral Raise (Cable)
2 Sets
@10
Day 2
1
Squat (Barbell)
2 Sets
@8.5
2
Hamstring Curl
2 Sets
@10
3
Hip Thrust (Machine)
2 Sets
@10
4
Leg Press
2 Sets
@10
5
Hip Adductor (Machine)
2 Sets
@10
6
Abs Crunch (Machine)
1 Set
@10
Day 3
1
Seated Row (Cable)
2 Sets
@10
2
Chest Press (Machine)
2 Sets
@10
3
Lat Pulldown (Close Grip)
2 Sets
@10
4
Push Up
1 Set
@10
5
Overhead Tricep Extension (Cable)
2 Sets
@10
6
Alternating Dumbbell Curl
2 Sets
@10
7
Reverse Pec Deck
2 Sets
@10
8
Lateral Raise (Dumbbell)
1 Set
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
@9
2
Bulgarian Split Squat (Dumbbell)
1 Set
@10
3
Leg Extension
2 Sets
@10
4
Hip Thrust (Machine)
2 Sets
@10
5
Hamstring Curl
2 Sets
@10
6
Hip Adductor (Machine)
2 Sets
@10
7
Abs Crunch (Machine)
1 Set
@10