Home workout india. Volume and intensity.
designed to mix volume and intensity for maximum gains
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bicep Curl (Barbell) | 3 | 8–12 reps | @9 |
| 2 | Squat (Barbell) | 3 | 10 reps | 70% |
| 3 | Romanian Deadlift (Barbell) | 3 | 8–12 reps | @8 |
| 4 | Bent Over Row (Barbell) | 3 | 8–12 reps | @10 |
| 5 | Pull-Up (Bodyweight) | 1 | AMRAP | @8 |
| 2 | AMRAP | @10 | ||
| 6 | Lu Raise | 3 | 12–15 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 10 reps | 70% |
| 2 | AD Press | 3 | 10 reps | 70% |
| 3 | Overhead Extension (EZ Bar) | 3 | 8–12 reps | @10 |
| 4 | Hanging Toes To Bar | 3 | AMRAP | @10 |
| 5 | Incline Curl (Dumbbell) | 3 | 5–8 reps | @9 |
| 6 | Neck Flexion | 3 | 15 reps | @8 |
| 7 | Neck Extension | 3 | 15 reps | @8 |
| 8 | Calf Raise (Bodyweight) | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Good Morning | 3 | 8–12 reps | @8 |
| 2 | Rack Pull (Barbell) | 3 | 8–12 reps | @8 |
| 3 | Pull-Up (Bodyweight) | 3 | AMRAP | @10 |
| 4 | Pistol Squat | 3 | AMRAP | @9 |
| 5 | Inverted Row | 3 | AMRAP | @10 |
| 6 | Sissy Squat | 3 | AMRAP | @8 |
| 7 | Bicep Curl (Barbell) | 3 | 8–12 reps | @9 |
| 8 | Lateral Raise (Dumbbell) | 3 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 10 reps | 70% |
| 2 | Incline Curl (Dumbbell) | 3 | 5–8 reps | @9 |
| 3 | Dip (Bodyweight) | 3 | AMRAP | @9 |
| 4 | Skull Crusher (Barbell) | 3 | 8–15 reps | @10 |
| 5 | Pike Push Up | 3 | AMRAP | @8 |
| 6 | Hanging crunches | 3 | AMRAP | @10 |
| 7 | Neck Flexion | 3 | 15 reps | @8 |
| 8 | Neck Extension | 3 | 15 reps | @8 |
| 9 | Calf Raise (Bodyweight) | 3 | AMRAP | @10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Home workout india. Volume and intensity. is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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.
Home workout india. Volume and intensity. 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Home workout india. Volume and intensity. 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
