Question 1

Is Low volume, High intensity free?

Accepted Answer

Yes, Low volume, High 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.

Question 2

What equipment do I need?

Accepted Answer

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.

Question 3

How long are the workouts?

Accepted Answer

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.

Question 4

How many days per week?

Accepted Answer

Low volume, High intensity is structured around 7 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.

Question 5

How long is the full program?

Accepted Answer

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.

Question 6

Where do I access this program?

Accepted Answer

Low volume, High 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.

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	2	8–12 reps	@10
2	Chest Fly (Cable)	2	12–20 reps	@10
3	Bench Press (Close Grip)	2	6–8 reps	@10
4	T-Bar Row	2	6–8 reps	@10
5	Lat Pulldown	2	6–8 reps	@10
6	Chin-Up (Assisted)	2	8–12 reps	@10
Superset
7A	Preacher Curl (EZ Bar)	2	6–8 reps	@10
7B	Skull Crusher (Ez-Bar)	2	6–8 reps	@10

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	2	6–8 reps	@10
2	Incline Bench Press (Smith Machine)	2	6–8 reps	@10
3	Chest Fly (Machine)	2	8–12 reps	@10
4	Seated Shoulder Press (Dumbbell)	2	6–8 reps	@10
5	Tricep Pushdown (Cable)	2	6–10 reps	@10
6	Overhead Tricep Extension (Cable)	2	8–12 reps	@10
Superset
7A	Lateral Raise (Dumbbell)	3	12–15 reps	@10
7B	Lu Raise	3	8–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Barbell Row	2	6–8 reps	@10
2	Standing Pullover (Cable)	2	8–12 reps	@10
3	One Arm Bent Over Row	2	6–8 reps	@10
4	Hammer Curl	2	6–8 reps	@10
5	Incline Curl (Dumbbell)	2	6–8 reps	@10
Superset
6A	Bicep Curl (Dumbbell)	2	12–20 reps	@10
6B	Rear Delt Fly (Machine)	2	8–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	2	6–8 reps	@10
2	Romanian Deadlift (Barbell)	2	6–8 reps	@10
Superset
3A	Leg Curl	2	8–12 reps	@10
3B	Leg Extension	2	8–12 reps	@10
4	Leg Press (45 Degrees)	2	6–8 reps	@10
Superset
5A	Calf Raise (Leg Press)	2	12–20 reps	@10
5B	Lying Leg Curl	2	6–8 reps	@10

#	Exercise	Sets	Reps	Load
1	AD Press	2	6–8 reps	@10
2	Tricep Extension (Cable)	2	6–8 reps	@10
3	Bicep Curl (Cable)	2	6–8 reps	@10
4	Seated Dip (Machine)	2	12–20 reps	@10
5	Preacher Curl (Dumbbell)	2	6–8 reps	@10
6	JM Press (Smith Machine)	2	3–8 reps	@10
7	Alternating Dumbbell Curl	2	8–12 reps	@10

Low volume, High intensity

Overview

Who it's for

Muscle engagement

Common questions

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