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Grant Horne’s High Intensity Training Program

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Program Description

Experience the intensity of Grant Horne’s High Intensity Training Program, a rigorous 6-week journey designed for advanced lifters. With 12 training days each week, you’ll engage in a variety of exercises targeting major muscle groups, including the chest, arms, and legs, using a full gym setup. Each session is structured to maximize muscle growth and endurance, with workouts lasting approximately 40 minutes. Get ready to push your limits and transform your physique with this focused bodybuilding regimen!

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 19, 2025 01:23
  • Last Edited
    Jul 23, 2025 09:59

Summary

Dive into Grant Horne’s High Intensity Training Program, a dynamic 6-week journey designed to push your limits and maximize gains. With 4 training days each week, this program focuses on compound and isolation exercises targeting major muscle groups, ensuring a balanced approach to strength and hypertrophy. Expect to build muscle and burn fat with a mix of barbell and dumbbell movements, all while honing your technique. Get ready to elevate your performance and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.5%
Chest
12.1%
Front Delts
9.3%
Hamstrings
8.6%
Quadriceps
8.6%
Lats
7.7%
Biceps
7%
Middle Delts
7%
Rear Delts
6.5%
Upper Back
5.8%
Calves
4.7%
Glutes
4.2%
Lower Back
2.8%
Abs
1.4%
Forearms
0.5%
Abductors
0.5%
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
1
1
1
12 reps
8 reps
100 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
10 reps
100 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
1
1
10 reps
100 reps
RPE 7
RPE 10
4
Concentration Curl
1
1
10 reps
100 reps
RPE 8
RPE 10
5
Bicep Curl (Barbell)
1
1
10 reps
100 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
1
1
1
12 reps
8 reps
100 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
10 reps
100 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
1
1
10 reps
100 reps
RPE 7
RPE 10
4
Concentration Curl
1
1
10 reps
100 reps
RPE 8
RPE 10
5
Bicep Curl (Barbell)
1
1
10 reps
100 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
1
1
1
12 reps
8 reps
100 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
10 reps
100 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
1
1
10 reps
100 reps
RPE 7
RPE 10
4
Concentration Curl
1
1
10 reps
100 reps
RPE 8
RPE 10
5
Bicep Curl (Barbell)
1
1
10 reps
100 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
1
1
1
12 reps
8 reps
100 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
10 reps
100 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
1
1
10 reps
100 reps
RPE 7
RPE 10
4
Concentration Curl
1
1
10 reps
100 reps
RPE 8
RPE 10
5
Bicep Curl (Barbell)
1
1
10 reps
100 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
1
1
1
12 reps
8 reps
100 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
10 reps
100 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
1
1
10 reps
100 reps
RPE 7
RPE 10
4
Concentration Curl
1
1
10 reps
100 reps
RPE 8
RPE 10
5
Bicep Curl (Barbell)
1
1
10 reps
100 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
1
1
1
12 reps
8 reps
100 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
10 reps
100 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
1
1
10 reps
100 reps
RPE 7
RPE 10
4
Concentration Curl
1
1
10 reps
100 reps
RPE 8
RPE 10
5
Bicep Curl (Barbell)
1
1
10 reps
100 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
2
12 reps
8 reps
100 reps
RPE 6
RPE 8
RPE 10
2
Leg Extension
1
1
1
12 reps
12 reps
100 reps
RPE 6
RPE 8
RPE 10
3
Leg Press
1
1
10 reps
100 reps
RPE 8
RPE 10
4
Hack Squat
1
1
10 reps
100 reps
RPE 8
RPE 10
5
Leg Curl
1
1
1
12 reps
10 reps
100 reps
RPE 6
RPE 8
RPE 10
6
Romanian Deadlift (Barbell)
1
1
10 reps
100 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
2
12 reps
8 reps
100 reps
RPE 6
RPE 8
RPE 10
2
Leg Extension
1
1
1
12 reps
12 reps
100 reps
RPE 6
RPE 8
RPE 10
3
Leg Press
1
1
10 reps
100 reps
RPE 8
RPE 10
4
Hack Squat
1
1
10 reps
100 reps
RPE 8
RPE 10
5
Leg Curl
1
1
1
12 reps
10 reps
100 reps
RPE 6
RPE 8
RPE 10
6
Romanian Deadlift (Barbell)
1
1
10 reps
100 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
2
12 reps
8 reps
100 reps
RPE 6
RPE 8
RPE 10
2
Leg Extension
1
1
1
12 reps
12 reps
100 reps
RPE 6
RPE 8
RPE 10
3
Leg Press
1
1
10 reps
100 reps
RPE 8
RPE 10
4
Hack Squat
1
1
10 reps
100 reps
RPE 8
RPE 10
5
Leg Curl
1
1
1
12 reps
10 reps
100 reps
RPE 6
RPE 8
RPE 10
6
Romanian Deadlift (Barbell)
1
1
10 reps
100 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
2
12 reps
8 reps
100 reps
RPE 6
RPE 8
RPE 10
2
Leg Extension
1
1
1
12 reps
12 reps
100 reps
RPE 6
RPE 8
RPE 10
3
Leg Press
1
1
10 reps
100 reps
RPE 8
RPE 10
4
Hack Squat
1
1
10 reps
100 reps
RPE 8
RPE 10
5
Leg Curl
1
1
1
12 reps
10 reps
100 reps
RPE 6
RPE 8
RPE 10
6
Romanian Deadlift (Barbell)
1
1
10 reps
100 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
2
12 reps
8 reps
100 reps
RPE 6
RPE 8
RPE 10
2
Leg Extension
1
1
1
12 reps
12 reps
100 reps
RPE 6
RPE 8
RPE 10
3
Leg Press
1
1
10 reps
100 reps
RPE 8
RPE 10
4
Hack Squat
1
1
10 reps
100 reps
RPE 8
RPE 10
5
Leg Curl
1
1
1
12 reps
10 reps
100 reps
RPE 6
RPE 8
RPE 10
6
Romanian Deadlift (Barbell)
1
1
10 reps
100 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
2
12 reps
8 reps
100 reps
RPE 6
RPE 8
RPE 10
2
Leg Extension
1
1
1
12 reps
12 reps
100 reps
RPE 6
RPE 8
RPE 10
3
Leg Press
1
1
10 reps
100 reps
RPE 8
RPE 10
4
Hack Squat
1
1
10 reps
100 reps
RPE 8
RPE 10
5
Leg Curl
1
1
1
12 reps
10 reps
100 reps
RPE 6
RPE 8
RPE 10
6
Romanian Deadlift (Barbell)
1
1
10 reps
100 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press
1
1
1
12 reps
8 reps
100 reps
RPE 6
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
1
1
10 reps
100 reps
RPE 8
RPE 10
3
Lateral Raise (Cable)
1
100 reps
RPE 10
4
Laying Tricep Focused Dumbbell Pullover
1
1
1
12 reps
8 reps
100 reps
RPE 6
RPE 8
RPE 10
5
Tricep Extension (Cable)
1
1
10 reps
100 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press
1
1
1
12 reps
8 reps
100 reps
RPE 6
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
1
1
10 reps
100 reps
RPE 8
RPE 10
3
Lateral Raise (Cable)
1
100 reps
RPE 10
4
Laying Tricep Focused Dumbbell Pullover
1
1
1
12 reps
8 reps
100 reps
RPE 6
RPE 8
RPE 10
5
Tricep Extension (Cable)
1
1
10 reps
100 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press
1
1
1
12 reps
8 reps
100 reps
RPE 6
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
1
1
10 reps
100 reps
RPE 8
RPE 10
3
Lateral Raise (Cable)
1
100 reps
RPE 10
4
Laying Tricep Focused Dumbbell Pullover
1
1
1
12 reps
8 reps
100 reps
RPE 6
RPE 8
RPE 10
5
Tricep Extension (Cable)
1
1
10 reps
100 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press
1
1
1
12 reps
8 reps
100 reps
RPE 6
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
1
1
10 reps
100 reps
RPE 8
RPE 10
3
Lateral Raise (Cable)
1
100 reps
RPE 10
4
Laying Tricep Focused Dumbbell Pullover
1
1
1
12 reps
8 reps
100 reps
RPE 6
RPE 8
RPE 10
5
Tricep Extension (Cable)
1
1
10 reps
100 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press
1
1
1
12 reps
8 reps
100 reps
RPE 6
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
1
1
10 reps
100 reps
RPE 8
RPE 10
3
Lateral Raise (Cable)
1
100 reps
RPE 10
4
Laying Tricep Focused Dumbbell Pullover
1
1
1
12 reps
8 reps
100 reps
RPE 6
RPE 8
RPE 10
5
Tricep Extension (Cable)
1
1
10 reps
100 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press
1
1
1
12 reps
8 reps
100 reps
RPE 6
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
1
1
10 reps
100 reps
RPE 8
RPE 10
3
Lateral Raise (Cable)
1
100 reps
RPE 10
4
Laying Tricep Focused Dumbbell Pullover
1
1
1
12 reps
8 reps
100 reps
RPE 6
RPE 8
RPE 10
5
Tricep Extension (Cable)
1
1
10 reps
100 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
100 reps
RPE 6
RPE 8
RPE 10
2
Pullover (Machine)
1
1
10 reps
100 reps
RPE 8
RPE 10
3
Seated Row (Cable)
1
1
10 reps
100 reps
RPE 8
RPE 10
4
Reverse Pec Deck
1
1
10 reps
100 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
100 reps
RPE 6
RPE 8
RPE 10
2
Pullover (Machine)
1
1
10 reps
100 reps
RPE 8
RPE 10
3
Seated Row (Cable)
1
1
10 reps
100 reps
RPE 8
RPE 10
4
Reverse Pec Deck
1
1
10 reps
100 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
100 reps
RPE 6
RPE 8
RPE 10
2
Pullover (Machine)
1
1
10 reps
100 reps
RPE 8
RPE 10
3
Seated Row (Cable)
1
1
10 reps
100 reps
RPE 8
RPE 10
4
Reverse Pec Deck
1
1
10 reps
100 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
100 reps
RPE 6
RPE 8
RPE 10
2
Pullover (Machine)
1
1
10 reps
100 reps
RPE 8
RPE 10
3
Seated Row (Cable)
1
1
10 reps
100 reps
RPE 8
RPE 10
4
Reverse Pec Deck
1
1
10 reps
100 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
100 reps
RPE 6
RPE 8
RPE 10
2
Pullover (Machine)
1
1
10 reps
100 reps
RPE 8
RPE 10
3
Seated Row (Cable)
1
1
10 reps
100 reps
RPE 8
RPE 10
4
Reverse Pec Deck
1
1
10 reps
100 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
100 reps
RPE 6
RPE 8
RPE 10
2
Pullover (Machine)
1
1
10 reps
100 reps
RPE 8
RPE 10
3
Seated Row (Cable)
1
1
10 reps
100 reps
RPE 8
RPE 10
4
Reverse Pec Deck
1
1
10 reps
100 reps
RPE 8
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
100 Reps
@6
@8
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
10 Reps
100 Reps
@8
@10
3
Pec Fly (Dumbbell)
1 Set
1 Set
10 Reps
100 Reps
@7
@10
4
Concentration Curl
1 Set
1 Set
10 Reps
100 Reps
@8
@10
5
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
100 Reps
@8
@10
Day 2
1
Standing Calf Raise
1 Set
1 Set
2 Sets
12 Reps
8 Reps
100 Reps
@6
@8
@10
2
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
100 Reps
@6
@8
@10
3
Leg Press
1 Set
1 Set
10 Reps
100 Reps
@8
@10
4
Hack Squat
1 Set
1 Set
10 Reps
100 Reps
@8
@10
5
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
100 Reps
@6
@8
@10
6
Romanian Deadlift (Barbell)
1 Set
1 Set
10 Reps
100 Reps
@8
@10
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
8 Reps
100 Reps
@6
@8
@10
2
Pullover (Machine)
1 Set
1 Set
10 Reps
100 Reps
@8
@10
3
Seated Row (Cable)
1 Set
1 Set
10 Reps
100 Reps
@8
@10
4
Reverse Pec Deck
1 Set
1 Set
10 Reps
100 Reps
@8
@10
Day 3
1
Push Press
1 Set
1 Set
1 Set
12 Reps
8 Reps
100 Reps
@6
@8
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
10 Reps
100 Reps
@8
@10
3
Lateral Raise (Cable)
1 Set
100 Reps
@10
4
Laying Tricep Focused Dumbbell Pullover
1 Set
1 Set
1 Set
12 Reps
8 Reps
100 Reps
@6
@8
@10
5
Tricep Extension (Cable)
1 Set
1 Set
10 Reps
100 Reps
@8
@10