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Trainwise

by Cooper D.

Program Description

Low volume high intensity

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 19, 2025 09:27
  • Last Edited
    Jul 19, 2025 02:21
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-7 reps
-
2
Cable Chest Press
2
5-7 reps
-
3
Kelso Shrug
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
7-9 reps
-
5
Bicep Curl (EZ Bar)
2
7-9 reps
-
6
Lateral Raise (Cable)
2
7-9 reps
-
7
Chest Fly (Cable)
2
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5-7 reps
-
2
Leg Press
2
5-7 reps
-
3
Leg Curl
2
7-9 reps
-
4
Leg Extension
2
7-9 reps
-
5
Cable Crunch
2
7-9 reps
-
6
Bicep Curl (Machine)
1
5-7 reps
-
7
Dual Cable Cross Triceps
1
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-7 reps
-
2
Cable Chest Press
2
5-7 reps
-
3
Kelso Shrug
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
7-9 reps
-
5
Bicep Curl (EZ Bar)
2
7-9 reps
-
6
Lateral Raise (Cable)
2
7-9 reps
-
7
Chest Fly (Cable)
2
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5-7 reps
-
2
Leg Press
2
5-7 reps
-
3
Leg Curl
2
7-9 reps
-
4
Leg Extension
2
7-9 reps
-
5
Cable Crunch
2
7-9 reps
-
6
Bicep Curl (Machine)
1
5-7 reps
-
7
Dual Cable Cross Triceps
1
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-7 reps
-
2
Cable Chest Press
2
5-7 reps
-
3
Kelso Shrug
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
7-9 reps
-
5
Bicep Curl (EZ Bar)
2
7-9 reps
-
6
Lateral Raise (Cable)
2
7-9 reps
-
7
Chest Fly (Cable)
2
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5-7 reps
-
2
Leg Press
2
5-7 reps
-
3
Leg Curl
2
7-9 reps
-
4
Leg Extension
2
7-9 reps
-
5
Cable Crunch
2
7-9 reps
-
6
Bicep Curl (Machine)
1
5-7 reps
-
7
Dual Cable Cross Triceps
1
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-7 reps
-
2
Cable Chest Press
2
5-7 reps
-
3
Kelso Shrug
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
7-9 reps
-
5
Bicep Curl (EZ Bar)
2
7-9 reps
-
6
Lateral Raise (Cable)
2
7-9 reps
-
7
Chest Fly (Cable)
2
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5-7 reps
-
2
Leg Press
2
5-7 reps
-
3
Leg Curl
2
7-9 reps
-
4
Leg Extension
2
7-9 reps
-
5
Cable Crunch
2
7-9 reps
-
6
Bicep Curl (Machine)
1
5-7 reps
-
7
Dual Cable Cross Triceps
1
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-7 reps
-
2
Cable Chest Press
2
5-7 reps
-
3
Kelso Shrug
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
7-9 reps
-
5
Bicep Curl (EZ Bar)
2
7-9 reps
-
6
Lateral Raise (Cable)
2
7-9 reps
-
7
Chest Fly (Cable)
2
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5-7 reps
-
2
Leg Press
2
5-7 reps
-
3
Leg Curl
2
7-9 reps
-
4
Leg Extension
2
7-9 reps
-
5
Cable Crunch
2
7-9 reps
-
6
Bicep Curl (Machine)
1
5-7 reps
-
7
Dual Cable Cross Triceps
1
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-7 reps
-
2
Leg Curl
2
7-9 reps
-
3
Leg Extension
2
7-9 reps
-
4
Hyperextension
2
7-9 reps
-
5
Cable Crunch
2
7-9 reps
-
6
Overhead Tricep Extension (Cable)
1
5-7 reps
-
7
Bicep Curl (Dumbbell)
1
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-7 reps
-
2
Cable Chest Press
2
5-7 reps
-
3
Kelso Shrug
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
7-9 reps
-
5
Bicep Curl (EZ Bar)
2
7-9 reps
-
6
Lateral Raise (Cable)
2
7-9 reps
-
7
Chest Fly (Cable)
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-7 reps
-
2
Leg Curl
2
7-9 reps
-
3
Leg Extension
2
7-9 reps
-
4
Hyperextension
2
7-9 reps
-
5
Cable Crunch
2
7-9 reps
-
6
Overhead Tricep Extension (Cable)
1
5-7 reps
-
7
Bicep Curl (Dumbbell)
1
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-7 reps
-
2
Cable Chest Press
2
5-7 reps
-
3
Kelso Shrug
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
7-9 reps
-
5
Bicep Curl (EZ Bar)
2
7-9 reps
-
6
Lateral Raise (Cable)
2
7-9 reps
-
7
Chest Fly (Cable)
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-7 reps
-
2
Leg Curl
2
7-9 reps
-
3
Leg Extension
2
7-9 reps
-
4
Hyperextension
2
7-9 reps
-
5
Cable Crunch
2
7-9 reps
-
6
Overhead Tricep Extension (Cable)
1
5-7 reps
-
7
Bicep Curl (Dumbbell)
1
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-7 reps
-
2
Cable Chest Press
2
5-7 reps
-
3
Kelso Shrug
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
7-9 reps
-
5
Bicep Curl (EZ Bar)
2
7-9 reps
-
6
Lateral Raise (Cable)
2
7-9 reps
-
7
Chest Fly (Cable)
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-7 reps
-
2
Leg Curl
2
7-9 reps
-
3
Leg Extension
2
7-9 reps
-
4
Hyperextension
2
7-9 reps
-
5
Cable Crunch
2
7-9 reps
-
6
Overhead Tricep Extension (Cable)
1
5-7 reps
-
7
Bicep Curl (Dumbbell)
1
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-7 reps
-
2
Cable Chest Press
2
5-7 reps
-
3
Kelso Shrug
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
7-9 reps
-
5
Bicep Curl (EZ Bar)
2
7-9 reps
-
6
Lateral Raise (Cable)
2
7-9 reps
-
7
Chest Fly (Cable)
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-7 reps
-
2
Leg Curl
2
7-9 reps
-
3
Leg Extension
2
7-9 reps
-
4
Hyperextension
2
7-9 reps
-
5
Cable Crunch
2
7-9 reps
-
6
Overhead Tricep Extension (Cable)
1
5-7 reps
-
7
Bicep Curl (Dumbbell)
1
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-7 reps
-
2
Cable Chest Press
2
5-7 reps
-
3
Kelso Shrug
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
7-9 reps
-
5
Bicep Curl (EZ Bar)
2
7-9 reps
-
6
Lateral Raise (Cable)
2
7-9 reps
-
7
Chest Fly (Cable)
2
7-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
5-7 reps
-
2
Cable Low Row
2
5-7 reps
-
3
Chest Fly (Cable)
1
7-9 reps
-
4
Single Arm High Row (Cable)
2
5-7 reps
-
5
Lying Side Lateral Raise
2
7-9 reps
-
6
Close Grip Bench Press (Smith Machine)
2
5-7 reps
-
7
Hammer Curl (Cable)
2
7-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-7 reps
-
2
Leg Curl
2
7-9 reps
-
3
Leg Extension
2
7-9 reps
-
4
Hyperextension
2
7-9 reps
-
5
Cable Crunch
2
7-9 reps
-
6
Overhead Tricep Extension (Cable)
1
5-7 reps
-
7
Bicep Curl (Dumbbell)
1
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
5-7 reps
-
2
Cable Low Row
2
5-7 reps
-
3
Chest Fly (Cable)
1
7-9 reps
-
4
Single Arm High Row (Cable)
2
5-7 reps
-
5
Lying Side Lateral Raise
2
7-9 reps
-
6
Close Grip Bench Press (Smith Machine)
2
5-7 reps
-
7
Hammer Curl (Cable)
2
7-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-7 reps
-
2
Leg Curl
2
7-9 reps
-
3
Leg Extension
2
7-9 reps
-
4
Hyperextension
2
7-9 reps
-
5
Cable Crunch
2
7-9 reps
-
6
Overhead Tricep Extension (Cable)
1
5-7 reps
-
7
Bicep Curl (Dumbbell)
1
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
5-7 reps
-
2
Cable Low Row
2
5-7 reps
-
3
Chest Fly (Cable)
1
7-9 reps
-
4
Single Arm High Row (Cable)
2
5-7 reps
-
5
Lying Side Lateral Raise
2
7-9 reps
-
6
Close Grip Bench Press (Smith Machine)
2
5-7 reps
-
7
Hammer Curl (Cable)
2
7-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-7 reps
-
2
Leg Curl
2
7-9 reps
-
3
Leg Extension
2
7-9 reps
-
4
Hyperextension
2
7-9 reps
-
5
Cable Crunch
2
7-9 reps
-
6
Overhead Tricep Extension (Cable)
1
5-7 reps
-
7
Bicep Curl (Dumbbell)
1
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
5-7 reps
-
2
Cable Low Row
2
5-7 reps
-
3
Chest Fly (Cable)
1
7-9 reps
-
4
Single Arm High Row (Cable)
2
5-7 reps
-
5
Lying Side Lateral Raise
2
7-9 reps
-
6
Close Grip Bench Press (Smith Machine)
2
5-7 reps
-
7
Hammer Curl (Cable)
2
7-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-7 reps
-
2
Leg Curl
2
7-9 reps
-
3
Leg Extension
2
7-9 reps
-
4
Hyperextension
2
7-9 reps
-
5
Cable Crunch
2
7-9 reps
-
6
Overhead Tricep Extension (Cable)
1
5-7 reps
-
7
Bicep Curl (Dumbbell)
1
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
5-7 reps
-
2
Cable Low Row
2
5-7 reps
-
3
Chest Fly (Cable)
1
7-9 reps
-
4
Single Arm High Row (Cable)
2
5-7 reps
-
5
Lying Side Lateral Raise
2
7-9 reps
-
6
Close Grip Bench Press (Smith Machine)
2
5-7 reps
-
7
Hammer Curl (Cable)
2
7-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-7 reps
-
2
Leg Curl
2
7-9 reps
-
3
Leg Extension
2
7-9 reps
-
4
Hyperextension
2
7-9 reps
-
5
Cable Crunch
2
7-9 reps
-
6
Overhead Tricep Extension (Cable)
1
5-7 reps
-
7
Bicep Curl (Dumbbell)
1
5-7 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Wide Grip Lat Pulldown
2 Sets
5-7 Reps
-
2
Cable Chest Press
2 Sets
5-7 Reps
-
3
Kelso Shrug
2 Sets
7-9 Reps
-
4
Tricep Rope Push Down (Cable)
2 Sets
7-9 Reps
-
5
Bicep Curl (EZ Bar)
2 Sets
7-9 Reps
-
6
Lateral Raise (Cable)
2 Sets
7-9 Reps
-
7
Chest Fly (Cable)
2 Sets
7-9 Reps
-
Day 2
1
Bulgarian Split Squat (Dumbbell)
2 Sets
5-7 Reps
-
2
Leg Curl
2 Sets
7-9 Reps
-
3
Leg Extension
2 Sets
7-9 Reps
-
4
Hyperextension
2 Sets
7-9 Reps
-
5
Cable Crunch
2 Sets
7-9 Reps
-
6
Overhead Tricep Extension (Cable)
1 Set
5-7 Reps
-
7
Bicep Curl (Dumbbell)
1 Set
5-7 Reps
-
Day 3
1
Bench Press (Smith Machine)
2 Sets
5-7 Reps
-
2
Cable Low Row
2 Sets
5-7 Reps
-
3
Chest Fly (Cable)
1 Set
7-9 Reps
-
4
Single Arm High Row (Cable)
2 Sets
5-7 Reps
-
5
Lying Side Lateral Raise
2 Sets
7-9 Reps
-
6
Close Grip Bench Press (Smith Machine)
2 Sets
5-7 Reps
-
7
Hammer Curl (Cable)
2 Sets
7-9 Reps
-