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HIGH INTENSITY FFT

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Program Description

Focus: Strength, muscular endurance, and job-specific conditioning. Style: Low volume, high intensity (3–5 working sets, 3–6 reps for strength; 8–12 for accessory). Progression: Add 2.5–5 lbs weekly to barbell lifts if form is solid. Ruck: Start at 35–45 lbs pack, 3–5 miles, increase distance or weight gradually.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 06, 2025 06:17
  • Last Edited
    Oct 12, 2025 12:05

Summary

Elevate your training with HIGH INTENSITY FFT, a dynamic 4-week program designed for serious lifters looking to push their limits. Comprising four intense sessions each week, this program emphasizes compound movements like squats, deadlifts, and bench presses, ensuring you build strength and muscle effectively. With a focus on high-intensity techniques and a variety of exercises, you'll challenge your body and ignite your progress. Get ready to transform your fitness journey and achieve results that speak for themselves!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.4%
Upper Back
11.3%
Abs
11%
Glutes
9.6%
Lats
7.1%
Triceps
6.8%
Chest
6.6%
Hamstrings
6.3%
Forearms
6.2%
Front Delts
4.6%
Biceps
3.9%
Olympic
3%
Lower Back
2.6%
Adductors
2.4%
Full-Body
2.3%
Middle Delts
2%
Rear Delts
1.8%
Cardio
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Deadlift (Deficit)
3
3-5 reps
-
3
Pull-Up (Weighted)
3
AMRAP
-
4
Walking Lunge (Dumbbell)
2
12 reps
-
5
Farmer's Walk (Weighted)
4
1 mins
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Deadlift (Deficit)
3
3-5 reps
-
3
Pull-Up (Weighted)
3
AMRAP
-
4
Walking Lunge (Dumbbell)
2
12 reps
-
5
Farmer's Walk (Weighted)
4
1 mins
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
4-6 reps
-
2
Rack Pull (Barbell)
3
3-5 reps
-
3
Pull-Up (Weighted)
3
AMRAP
-
4
Walking Lunge (Dumbbell)
2
12 reps
-
5
Farmer's Walk (Weighted)
4
1 mins
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
4-6 reps
-
2
Rack Pull (Barbell)
3
3-5 reps
-
3
Pull-Up (Weighted)
3
AMRAP
-
4
Walking Lunge (Dumbbell)
2
12 reps
-
5
Farmer's Walk (Weighted)
4
1 mins
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
T-Bar Row
3
5-8 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
6
Pallof Press
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
T-Bar Row
3
5-8 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
6
Pallof Press
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4-6 reps
-
2
Arnold Press
3
5-8 reps
-
3
T-Bar Row
3
5-8 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
6
Pallof Press
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4-6 reps
-
2
Arnold Press
3
5-8 reps
-
3
T-Bar Row
3
5-8 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
6
Pallof Press
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
-
2
Front Squat (Smith Machine)
3
4-6 reps
-
3
Chin-Up (Weighted)
4
5-8 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5
Sled Push/Sandbag Carry
4
0.5 mins
-
6
Ab Wheel
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
-
2
Front Squat (Smith Machine)
3
4-6 reps
-
3
Chin-Up (Weighted)
4
5-8 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5
Sled Push/Sandbag Carry
4
0.5 mins
-
6
Ab Wheel
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
-
2
Front Squat (Smith Machine)
3
4-6 reps
-
3
Chin-Up (Weighted)
4
5-8 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5
Stair Climber
3
4 mins
-
6
Ab Wheel
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
-
2
Front Squat (Smith Machine)
3
4-6 reps
-
3
Chin-Up (Weighted)
4
5-8 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5
Stair Climber
3
4 mins
-
6
Ab Wheel
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
-
2
Face Pull
3
8-12 reps
-
3
Wrist Extension (Dumbbell)
3
8-12 reps
-
4
Reverse Curl (Barbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
-
2
Face Pull
3
8-12 reps
-
3
Wrist Extension (Dumbbell)
3
8-12 reps
-
4
Reverse Curl (Barbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
-
2
Face Pull
3
8-12 reps
-
3
Wrist Curls
3
8-12 reps
-
4
Hammer Curl (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
-
2
Face Pull
3
8-12 reps
-
3
Wrist Curls
3
8-12 reps
-
4
Hammer Curl (Cable)
2
8-12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
4 Sets
4-6 Reps
-
2
Deadlift (Deficit)
3 Sets
3-5 Reps
-
3
Pull-Up (Weighted)
3 Sets
AMRAP
-
4
Walking Lunge (Dumbbell)
2 Sets
12 Reps
-
5
Farmer's Walk (Weighted)
4 Sets
1 mins
-
6
Leg Raise (Captain's Chair)
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
4-6 Reps
-
2
Overhead Press (Barbell)
3 Sets
5-8 Reps
-
3
T-Bar Row
3 Sets
5-8 Reps
-
4
Dip (Weighted)
3 Sets
8-12 Reps
-
5
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
-
6
Pallof Press
3 Sets
15 Reps
-
Day 3
1
Power Clean
4 Sets
3-5 Reps
-
2
Front Squat (Smith Machine)
3 Sets
4-6 Reps
-
3
Chin-Up (Weighted)
4 Sets
5-8 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
5
Sled Push/Sandbag Carry
4 Sets
0.5 mins
-
6
Ab Wheel
3 Sets
8 Reps
-
Day 4
1
Ruck
1 Set
-
2
Face Pull
3 Sets
8-12 Reps
-
3
Wrist Extension (Dumbbell)
3 Sets
8-12 Reps
-
4
Reverse Curl (Barbell)
2 Sets
8-12 Reps
-