high intensity bodybuilding
High intensity training program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Tricep Rope Push Down (Cable) | 3 | 12 reps | @10 |
| 2 | Spider Curl | 3 | 12 reps | @10 |
| 3 | JM Press | 2 | 8 reps | @10 |
| 4 | Bicep Curl (Barbell) | 2 | 8 reps | @10 |
| 5 | Overhead Tricep Extension (Cable) | 3 | 15 reps | @10 |
| 6 | Incline Curl (Dumbbell) | 3 | 15 reps | @10 |
| 7 | Tricep Pushdown (Cable) | 3 | 12 reps | @10 |
| 8 | Hammer Curl (Cable) | 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 2 | 12 reps | @10 |
| 2 | Hack Squat | 3 | 10 reps | @10 |
| 3 | Leg Curl | 2 | 12 reps | @10 |
| 4 | Bulgarian Split Squat (Barbell) | 2 | 12 reps | @10 |
| 5 | Leg Extension | 1 | 15 reps | @10 |
| 6 | Single-Leg Leg Curl | 3 | 15 reps | @10 |
| 7 | Hip Adductor (Machine) | 3 | 12 reps | @10 |
| 8 | Straight Leg Calf Raise | 2 | 12 reps | @10 |
| 2 | 20 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 1 rep | @10 |
| 1 | 4 reps | @9.5 | ||
| 1 | 6 reps | @9 | ||
| 1 | 8 reps | @8.5 | ||
| 2 | Incline Chest Press (Machine) | 2 | 15 reps | @10 |
| 3 | Bench Press (Dumbbell) | 3 | 8 reps | @10 |
| 4 | Incline Cable Fly | 4 | 15 reps | @10 |
| 5 | Seated Shoulder Press (Dumbbell) | 3 | 8 reps | @10 |
| Superset | ||||
| 6A | Lateral Raise (Dumbbell) | 4 | 12 reps | @10 |
| 6B | Seated Front Raise | 4 | 8 reps | @10 |
| 7 | Upright Row (Cable) | 2 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Barbell Row | 2 | 10 reps | @10 |
| 2 | Single Arm Iso Row | 4 | 12 reps | @10 |
| 3 | Seated Row (Cable) | 2 | 15 reps | @10 |
| 4 | Chest Supported Row (Dumbbell) | 3 | 15 reps | @10 |
| 5 | Underhand Lat Pulldown | 2 | 12 reps | @10 |
| 6 | Shrug (Barbell) | 3 | 12 reps | @10 |
| 7 | Cable Forearm Curl | 3 | 12 reps | @10 |
| 8 | Reverse Wrist Curl (Dumbbell) | 3 | 12 reps | @10 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, high intensity bodybuilding is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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 80 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.
high intensity bodybuilding 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
high intensity bodybuilding 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
