Program Description
High intensity low repetition workout designed to increase weight in every workout session along with proper recovery and rest time. It has less emphasis on muscle gain but more on strength gain
Program Overview
- LevelIntermediate, Novice, Advanced
- GoalPowerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedAug 22, 2024 07:03
- Last EditedJun 18, 2025 11:41
Summary
Unleash your strength with the High Intensity Low Volume program, a 12-week challenge designed for serious lifters ready to push their limits. With six days of targeted workouts each week, you'll focus on heavy lifting with strict form to maximize muscle growth and strength gains. This program emphasizes compound movements and isolation exercises, ensuring every muscle group gets the attention it deserves. Get ready to transform your physique and elevate your training to new heights!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Dip (Weighted)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Dip (Weighted)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Dip (Weighted)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Dip (Weighted)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Dip (Weighted)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Dip (Weighted)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Dip (Weighted)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Dip (Weighted)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Dip (Weighted)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Dip (Weighted)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Dip (Weighted)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Dip (Weighted)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
7-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
High Row
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
7-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
High Row
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
7-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
High Row
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
7-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
High Row
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
7-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
High Row
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
7-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
High Row
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
7-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
High Row
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
7-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
High Row
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
7-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
High Row
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
7-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
High Row
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
7-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
High Row
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
7-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
High Row
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
9-15 reps
RPE 6.5
RPE 10
2
Leg Extension
1
7-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
9-15 reps
RPE 6.5
RPE 10
2
Leg Extension
1
7-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
9-15 reps
RPE 6.5
RPE 10
2
Leg Extension
1
7-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
9-15 reps
RPE 6.5
RPE 10
2
Leg Extension
1
7-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
9-15 reps
RPE 6.5
RPE 10
2
Leg Extension
1
7-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
9-15 reps
RPE 6.5
RPE 10
2
Leg Extension
1
7-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
9-15 reps
RPE 6.5
RPE 10
2
Leg Extension
1
7-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
9-15 reps
RPE 6.5
RPE 10
2
Leg Extension
1
7-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
9-15 reps
RPE 6.5
RPE 10
2
Leg Extension
1
7-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
9-15 reps
RPE 6.5
RPE 10
2
Leg Extension
1
7-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
9-15 reps
RPE 6.5
RPE 10
2
Leg Extension
1
7-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
9-15 reps
RPE 6.5
RPE 10
2
Leg Extension
1
7-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-15 reps
RPE 10
4
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
7-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
7-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
7-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
7-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
7-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
7-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
7-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
7-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
7-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
7-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
7-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
7-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Cable)
2
8-15 reps
RPE 10
3
Abs Crunch (Machine)
1
8-15 reps
RPE 10
4
Cardio
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Cable)
2
8-15 reps
RPE 10
3
Abs Crunch (Machine)
1
8-15 reps
RPE 10
4
Cardio
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Cable)
2
8-15 reps
RPE 10
3
Abs Crunch (Machine)
1
8-15 reps
RPE 10
4
Cardio
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Cable)
2
8-15 reps
RPE 10
3
Abs Crunch (Machine)
1
8-15 reps
RPE 10
4
Cardio
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Cable)
2
8-15 reps
RPE 10
3
Abs Crunch (Machine)
1
8-15 reps
RPE 10
4
Cardio
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Cable)
2
8-15 reps
RPE 10
3
Abs Crunch (Machine)
1
8-15 reps
RPE 10
4
Cardio
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Cable)
2
8-15 reps
RPE 10
3
Abs Crunch (Machine)
1
8-15 reps
RPE 10
4
Cardio
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Cable)
2
8-15 reps
RPE 10
3
Abs Crunch (Machine)
1
8-15 reps
RPE 10
4
Cardio
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Cable)
2
8-15 reps
RPE 10
3
Abs Crunch (Machine)
1
8-15 reps
RPE 10
4
Cardio
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Cable)
2
8-15 reps
RPE 10
3
Abs Crunch (Machine)
1
8-15 reps
RPE 10
4
Cardio
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Cable)
2
8-15 reps
RPE 10
3
Abs Crunch (Machine)
1
8-15 reps
RPE 10
4
Cardio
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Cable)
2
8-15 reps
RPE 10
3
Abs Crunch (Machine)
1
8-15 reps
RPE 10
4
Cardio
1
30 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)1 Set
1 Set
5-5 Reps
6-10 Reps
@6
@10
2
Chest Fly (Machine)2 Sets
6-10 Reps
@10
3
Dip (Weighted)1 Set
5-10 Reps
@10
Day 2
1
Pullover (Machine)1 Set
7-10 Reps
@10
2
Pull-Up (Weighted)2 Sets
6-10 Reps
@10
3
High Row1 Set
6-10 Reps
@10
Day 4
1
Squat (Barbell)1 Set
1 Set
6-8 Reps
9-15 Reps
@6.5
@10
2
Leg Extension1 Set
7-10 Reps
@10
3
Leg Press (45 Degrees)1 Set
8-15 Reps
@10
4
Calf Raise (Leg Press)2 Sets
8-15 Reps
@10
Day 5
1
Bicep Curl (Barbell)1 Set
6-10 Reps
@10
2
Preacher Curl (Dumbbell)2 Sets
7-10 Reps
@10
3
Tricep Pushdown (Cable)2 Sets
7-10 Reps
@10
4
Dip (Weighted)1 Set
6-10 Reps
@10
Day 6
1
Shoulder Press (Machine)1 Set
6-10 Reps
@10
2
Lateral Raise (Cable)2 Sets
8-15 Reps
@10
3
Abs Crunch (Machine)1 Set
8-15 Reps
@10
4
Cardio1 Set
30 mins
@6
Day 3
1
Cardio1 Set
30-60 mins
@6