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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 06, 2025 07:13
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.6%
Abs
11.6%
Upper Back
10.1%
Glutes
9.3%
Lats
7.2%
Hamstrings
7.2%
Triceps
6.9%
Chest
6.7%
Forearms
6.2%
Front Delts
4.9%
Biceps
4%
Olympic
3%
Middle Delts
2.3%
Full-Body
2.3%
Lower Back
2.1%
Adductors
1.8%
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
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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
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 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 (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 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
-