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Chris High intensity workout

by Christian L.
2 athletes joined

Program Description

**Chris High Intensity Workout** is an 18-week program designed to push your limits and transform your physique. With a commitment of 72 training days, this program combines strength and hypertrophy training through a variety of machine-based exercises targeting all major muscle groups. Each session is structured to maximize intensity, ensuring that you build strength while sculpting your body. Get ready to elevate your fitness journey and achieve impressive results with this comprehensive and challenging workout plan!

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    30 minutes
  • Created
    Nov 04, 2025 03:39
  • Last Edited
    Nov 04, 2025 03:57
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.4%
Triceps
13.4%
Chest
10.1%
Front Delts
9.4%
Biceps
9.4%
Hamstrings
7.4%
Middle Delts
6.7%
Calves
6.7%
Abs
6.7%
Lats
6%
Upper Back
5.4%
Glutes
2.7%
Abductors
1.3%
Forearms
1.3%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Bicep Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Bicep Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Bicep Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Bicep Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Bicep Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Bicep Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Bicep Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Bicep Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Bicep Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Bicep Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Bicep Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Bicep Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Bicep Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Bicep Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Bicep Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Bicep Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Bicep Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Bicep Curl (Barbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10 reps
RPE 10
3
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10 reps
RPE 10
3
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10 reps
RPE 10
3
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10 reps
RPE 10
3
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10 reps
RPE 10
3
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10 reps
RPE 10
3
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10 reps
RPE 10
3
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10 reps
RPE 10
3
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10 reps
RPE 10
3
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10 reps
RPE 10
3
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10 reps
RPE 10
3
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10 reps
RPE 10
3
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10 reps
RPE 10
3
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10 reps
RPE 10
3
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10 reps
RPE 10
3
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10 reps
RPE 10
3
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10 reps
RPE 10
3
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10 reps
RPE 10
3
Abs Crunch (Machine)
2
10 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Leg Extension
2 Sets
10 Reps
@10
2
Leg Curl
1 Set
10 Reps
@10
3
Leg Press
2 Sets
10 Reps
@10
Day 2
1
Pec Deck (Machine)
1 Set
10 Reps
@10
2
Incline Bench Press (Smith Machine)
2 Sets
10 Reps
@10
3
Shoulder Press (Machine)
2 Sets
10 Reps
@10
Day 3
1
Lat Pulldown (Close Grip)
1 Set
10 Reps
@10
2
Seated Row (Cable)
1 Set
10 Reps
@10
3
Bicep Curl (Barbell)
2 Sets
10 Reps
@10
Day 4
1
Seated Calf Raise
2 Sets
10 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
10 Reps
@10
3
Abs Crunch (Machine)
2 Sets
10 Reps
@10