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New Intensity Variant

by Soxy Mon
5.0
(1 rating)

Program Description

Volume is king, right? So, what is the benefit of shifting the focus to intensity and density? There are two primary benefits: time saved and stimulus per unit of effort. These are particular important if you are, like me, in a cut. Energy becomes a scarce resource and it's important to spend that energy wisely. Instead of spinning your wheels with glorified warm-up sets that serve only to fatigue, we go full throttle in two sets for most of our workouts. These workouts are here for a good time, not a long time, and I hope you have a good time with this program!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Jan 26, 2026 04:36
  • Last Edited
    Jan 26, 2026 05:17
Muscle Engagement
Front
Back
MuscleSet
Abs
11%
Quadriceps
9.2%
Upper Back
9.2%
Glutes
8.3%
Hamstrings
8.3%
Triceps
7.3%
Lats
7.3%
Biceps
7.3%
Front Delts
5.5%
Middle Delts
4.6%
Calves
3.7%
Chest
3.7%
Lower Back
2.8%
Abductors
2.8%
Rear Delts
2.8%
Cardio
1.8%
Other
1.8%
Adductors
1.8%
Forearms
0.9%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
6 reps
6 reps
RPE 8
RPE 9
2
Leg Press (45 Degrees)
1
1
6 reps
6 reps
RPE 8
RPE 9
3
Romanian Deadlift (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
4
Leg Extension
1
1
6 reps
6 reps
RPE 8
RPE 10
5
Calf Raise (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 10
6
Stair Climber
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
6 reps
6 reps
RPE 8
RPE 10
3
Seated Row (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
6
Bicep Curl (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 10
7
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 10
8
100m Row
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6 reps
6 reps
RPE 8
RPE 10
2
Hack Squat
1
1
6 reps
6 reps
RPE 8
RPE 9
3
Leg Extension
1
1
6 reps
6 reps
RPE 8
RPE 10
4A
Hip Adductor (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 10
4B
Hip Abductor (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 10
5
Calf Raise (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 10
7
Stair Climber
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
6 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 10
5
Reverse Pec Deck
1
1
6 reps
6 reps
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 10
7
Bayesian Curl
1
1
6 reps
6 reps
RPE 8
RPE 10
8
Wood Chop
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
9
100m Row
1
15 mins
RPE 6
Week 1
1 / 1 Weeks
Day 1
1
Hip Thrust (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@8
@9
2
Leg Press (45 Degrees)
1 Set
1 Set
6 Reps
6 Reps
@8
@9
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
4
Leg Extension
1 Set
1 Set
6 Reps
6 Reps
@8
@10
5
Calf Raise (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8
@10
6
Stair Climber
1 Set
15 mins
@6
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
2
Pull-Up (Assisted)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
3
Seated Row (Cable)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
5
Lateral Raise (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@10
6
Bicep Curl (Machine)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
7
Cable Crunch
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@10
8
100m Row
1 Set
15 mins
@6
Day 3
1
Seated Hamstring Curl
1 Set
1 Set
6 Reps
6 Reps
@8
@10
2
Hack Squat
1 Set
1 Set
6 Reps
6 Reps
@8
@9
3
Leg Extension
1 Set
1 Set
6 Reps
6 Reps
@8
@10
4A
Hip Adductor (Machine)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
4B
Hip Abductor (Machine)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
5
Calf Raise (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8
@10
6
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@10
7
Stair Climber
1 Set
15 mins
@6
Day 4
1
Lat Pulldown
1 Set
1 Set
6 Reps
6 Reps
@8
@10
2
Seated Row (Cable)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
4
Pec Deck (Machine)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
5
Reverse Pec Deck
1 Set
1 Set
6 Reps
6 Reps
@8
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
7
Bayesian Curl
1 Set
1 Set
6 Reps
6 Reps
@8
@10
8
Wood Chop
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@10
9
100m Row
1 Set
15 mins
@6