logo
BoostcampPNG
Community Programs›Bajo volumen, alta intensidad
Bajo volumen, alta intensidad
IntermediateFree

Bajo volumen, alta intensidad

Transform your physique in just one week with high-intensity sessions that push your limits and redefine your strength. Let's build your best body!

David Gonzalo Hernandez Alcaraz
David Gonzalo Hernandez Alcaraz· Aug 2025
iOS & Android

Overview

Length
1 week
Days / week
3 days
Level
Intermediate
Goal
Muscle
Equipment
Garage Gym
Session length
90 min
Unleash your strength with "Bajo volumen, alta intensidad," a focused 1-week bodybuilding program designed for those ready to push their limits. Comprising three intense 90-minute sessions, this plan emphasizes high-intensity lifts that target major muscle groups, including the chest, back, and legs. With a mix of compound and isolation exercises, you'll build muscle while honing your technique in a garage gym setting. Perfect for intermediate lifters looking to elevate their training and achieve impressive gains!

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on building muscle size
Athletes who can train 3 days per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
Chest
11.5%
Triceps
10.8%
Front Delts
10%
Glutes
10%
Hamstrings
10%
Middle Delts
7.7%
Quadriceps
7.7%
Lats
6.9%
Biceps
6.9%
Upper Back
6.2%
Lower Back
3.8%
Calves
3.8%
Abs
2.3%
Rear Delts
1.5%
Forearms
0.8%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Incline Bench Press (Barbell)20 reps@10
2Seated Row (Cable)20 reps@10
3Bench Press (Paused)20 reps@10
4Lateral Raise (Dumbbell)20 reps@10
5Hack Squat20 reps@10
#ExerciseSetsRepsLoad
1Hack Squat20 reps@10
2Bicep Curl (Dumbbell)20 reps@10
3Lying Leg Curl20 reps@10
4Calf Raise (Machine)20 reps@10
5Hip Thrust (Barbell)20 reps@10
#ExerciseSetsRepsLoad
1Lat Pulldown20 reps@10
2Bench Press (Paused)20 reps@10
3Tricep Rope Push Down (Cable)20 reps@10
4Lateral Raise (Dumbbell)20 reps@10

Common questions

Yes, Bajo volumen, alta intensidad is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.

This program is built around a garage 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 90 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.

Bajo volumen, alta intensidad is structured around 3 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Bajo volumen, alta intensidad 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.

Get started

Boostcamp app
1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
Free on iOS & Android