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Howey's Phase One HIT A B

by Jason H.

Program Description

A mass gain programme for novice trainers utilising High Intensity Training on an A/B training split. The last two sets of every exercise are taken to momentary muscle failure except deadlifts and back extensions.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 02, 2025 02:23
  • Last Edited
    Mar 02, 2025 02:43
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
2
Underhand Lat Pulldown
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
3
Barbell Row
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Overhead Press (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Upright Row (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
6
Cable Crunch
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Back Extension
2
10 reps
-
3
Lying Leg Curl
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Skull Crusher (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Bicep Curl (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
2
Underhand Lat Pulldown
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
3
Barbell Row
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Overhead Press (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Upright Row (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
6
Cable Crunch
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
2
Lying Leg Curl
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
3
Skull Crusher (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Bicep Curl (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Back Extension
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
2
Underhand Lat Pulldown
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
3
Barbell Row
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Overhead Press (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Upright Row (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
6
Cable Crunch
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Back Extension
2
10 reps
-
3
Lying Leg Curl
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Skull Crusher (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Bicep Curl (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
2
Lying Leg Curl
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
3
Skull Crusher (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Bicep Curl (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Back Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
2
Underhand Lat Pulldown
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
3
Barbell Row
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Overhead Press (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Upright Row (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
6
Cable Crunch
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Back Extension
2
10 reps
-
3
Lying Leg Curl
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Skull Crusher (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Bicep Curl (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
2
Underhand Lat Pulldown
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
3
Barbell Row
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Overhead Press (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Upright Row (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
6
Cable Crunch
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
2
Lying Leg Curl
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
3
Skull Crusher (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Bicep Curl (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Back Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
2
Underhand Lat Pulldown
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
3
Barbell Row
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Overhead Press (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Upright Row (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
6
Cable Crunch
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
2
Underhand Lat Pulldown
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
3
Barbell Row
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Overhead Press (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Upright Row (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
6
Cable Crunch
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
2
Lying Leg Curl
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
3
Skull Crusher (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Bicep Curl (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Back Extension
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
2
Underhand Lat Pulldown
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
3
Barbell Row
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Overhead Press (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Upright Row (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
6
Cable Crunch
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Back Extension
2
10 reps
-
3
Lying Leg Curl
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Skull Crusher (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Bicep Curl (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
2
Underhand Lat Pulldown
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
3
Barbell Row
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Overhead Press (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Upright Row (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
6
Cable Crunch
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
2
Lying Leg Curl
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
3
Skull Crusher (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Bicep Curl (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Back Extension
2
10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-
6-
6-10 Reps
10-15 Reps
65%
75%
85%
75%
2
Underhand Lat Pulldown
1 Set
1 Set
1 Set
1 Set
6-
6-
6-10 Reps
10-15 Reps
65%
75%
85%
75%
3
Barbell Row
1 Set
1 Set
1 Set
1 Set
6-
6-
6-10 Reps
10-15 Reps
65%
75%
85%
75%
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6-
6-
6-10 Reps
10-15 Reps
65%
75%
85%
75%
5
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
6-
6-
6-10 Reps
10-15 Reps
65%
75%
85%
75%
6
Cable Crunch
1 Set
1 Set
1 Set
1 Set
6-
6-
6-10 Reps
10-15 Reps
65%
75%
85%
75%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-
6-
6-10 Reps
10-15 Reps
65%
75%
85%
75%
2
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
6-
6-
6-10 Reps
10-15 Reps
65%
75%
85%
75%
3
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-
6-
6-10 Reps
10-15 Reps
65%
75%
85%
75%
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
6-
6-
6-10 Reps
10-15 Reps
65%
75%
85%
75%
5
Back Extension
2 Sets
10 Reps
-
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-
6-
6-10 Reps
10-15 Reps
65%
75%
85%
75%
2
Underhand Lat Pulldown
1 Set
1 Set
1 Set
1 Set
6-
6-
6-10 Reps
10-15 Reps
65%
75%
85%
75%
3
Barbell Row
1 Set
1 Set
1 Set
1 Set
6-
6-
6-10 Reps
10-15 Reps
65%
75%
85%
75%
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6-
6-
6-10 Reps
10-15 Reps
65%
75%
85%
75%
5
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
6-
6-
6-10 Reps
10-15 Reps
65%
75%
85%
75%
6
Cable Crunch
1 Set
1 Set
1 Set
1 Set
6-
6-
6-10 Reps
10-15 Reps
65%
75%
85%
75%