Grant Horne’s High Intensity Training Program
Transform your physique in just 6 weeks with 40-minute high-intensity sessions that push your limits and redefine your strength.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Decline Bench Press (Barbell) | 1 | 12 reps | @6 |
| 1 | 8 reps | @8 | ||
| 1 | 100 reps | @10 | ||
| 2 | Incline Bench Press (Dumbbell) | 1 | 10 reps | @8 |
| 1 | 100 reps | @10 | ||
| 3 | Pec Fly (Dumbbell) | 1 | 10 reps | @7 |
| 1 | 100 reps | @10 | ||
| 4 | Concentration Curl | 1 | 10 reps | @8 |
| 1 | 100 reps | @10 | ||
| 5 | Bicep Curl (Barbell) | 1 | 10 reps | @8 |
| 1 | 100 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Standing Calf Raise | 1 | 12 reps | @6 |
| 1 | 8 reps | @8 | ||
| 2 | 100 reps | @10 | ||
| 2 | Leg Extension | 1 | 12 reps | @6 |
| 1 | 12 reps | @8 | ||
| 1 | 100 reps | @10 | ||
| 3 | Leg Press | 1 | 10 reps | @8 |
| 1 | 100 reps | @10 | ||
| 4 | Hack Squat | 1 | 10 reps | @8 |
| 1 | 100 reps | @10 | ||
| 5 | Leg Curl | 1 | 12 reps | @6 |
| 1 | 10 reps | @8 | ||
| 1 | 100 reps | @10 | ||
| 6 | Romanian Deadlift (Barbell) | 1 | 10 reps | @8 |
| 1 | 100 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 12 reps | @6 |
| 1 | 8 reps | @8 | ||
| 1 | 100 reps | @10 | ||
| 2 | Pullover (Machine) | 1 | 10 reps | @8 |
| 1 | 100 reps | @10 | ||
| 3 | Seated Row (Cable) | 1 | 10 reps | @8 |
| 1 | 100 reps | @10 | ||
| 4 | Reverse Pec Deck | 1 | 10 reps | @8 |
| 1 | 100 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Push Press | 1 | 12 reps | @6 |
| 1 | 8 reps | @8 | ||
| 1 | 100 reps | @10 | ||
| 2 | Lateral Raise (Dumbbell) | 1 | 10 reps | @8 |
| 1 | 100 reps | @10 | ||
| 3 | Lateral Raise (Cable) | 1 | 100 reps | @10 |
| 4 | Laying Tricep Focused Dumbbell Pullover | 1 | 12 reps | @6 |
| 1 | 8 reps | @8 | ||
| 1 | 100 reps | @10 | ||
| 5 | Tricep Extension (Cable) | 1 | 10 reps | @8 |
| 1 | 100 reps | @10 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Grant Horne’s High Intensity Training Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Grant Horne’s High Intensity Training Program is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Grant Horne’s High Intensity Training Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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