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High Intensity

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Program Description

Unleash your potential with the High Intensity workout program, a comprehensive 5-week journey designed for lifters of all levels. This program features 15 sessions packed with dynamic supersets, targeting every major muscle group to maximize strength and endurance. From barbell rows to squats and clean and presses, each workout is crafted to push your limits and elevate your fitness. Get ready to transform your body and crush your goals with this challenging yet rewarding training regimen!

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 19, 2025 10:53
  • Last Edited
    Jul 19, 2025 11:14
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
1
1
5 reps
-
-
1B
Shrug (Barbell)
1
1
5 reps
-
-
2A
Bench Press (Barbell)
2
-
2B
Pec Fly (Dumbbell)
2
-
3A
Lat Pulldown (Close Grip)
2
-
3B
Lateral Raise (Machine)
2
-
4A
Tricep Pushdown (Cable)
1
-
4B
Dip (Bodyweight)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
1
1
5 reps
-
-
1B
Shrug (Barbell)
1
1
5 reps
-
-
2A
Bench Press (Barbell)
2
-
2B
Pec Fly (Dumbbell)
2
-
3A
Lat Pulldown (Close Grip)
2
-
3B
Lateral Raise (Machine)
2
-
4A
Tricep Pushdown (Cable)
1
-
4B
Dip (Bodyweight)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
1
1
5 reps
-
-
1B
Shrug (Barbell)
1
1
5 reps
-
-
2A
Bench Press (Barbell)
2
-
2B
Pec Fly (Dumbbell)
2
-
3A
Lat Pulldown (Close Grip)
2
-
3B
Lateral Raise (Machine)
2
-
4A
Tricep Pushdown (Cable)
1
-
4B
Dip (Bodyweight)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
1
1
5 reps
-
-
1B
Shrug (Barbell)
1
1
5 reps
-
-
2A
Bench Press (Barbell)
2
-
2B
Pec Fly (Dumbbell)
2
-
3A
Lat Pulldown (Close Grip)
2
-
3B
Lateral Raise (Machine)
2
-
4A
Tricep Pushdown (Cable)
1
-
4B
Dip (Bodyweight)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
1
1
5 reps
-
-
1B
Shrug (Barbell)
1
1
5 reps
-
-
2A
Bench Press (Barbell)
2
-
2B
Pec Fly (Dumbbell)
2
-
3A
Lat Pulldown (Close Grip)
2
-
3B
Lateral Raise (Machine)
2
-
4A
Tricep Pushdown (Cable)
1
-
4B
Dip (Bodyweight)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3A
Leg Press (45 Degrees)
2
-
3B
Calf Raise (Leg Press)
2
-
4A
Leg Extension
2
-
4B
Lying Leg Curl
2
-
5A
Russian Twist (Dumbbell)
2
-
5B
Hyperextension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3A
Leg Press (45 Degrees)
2
-
3B
Calf Raise (Leg Press)
2
-
4A
Leg Extension
2
-
4B
Lying Leg Curl
2
-
5A
Russian Twist (Dumbbell)
2
-
5B
Hyperextension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3A
Leg Press (45 Degrees)
2
-
3B
Calf Raise (Leg Press)
2
-
4A
Leg Extension
2
-
4B
Lying Leg Curl
2
-
5A
Russian Twist (Dumbbell)
2
-
5B
Hyperextension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3A
Leg Press (45 Degrees)
2
-
3B
Calf Raise (Leg Press)
2
-
4A
Leg Extension
2
-
4B
Lying Leg Curl
2
-
5A
Russian Twist (Dumbbell)
2
-
5B
Hyperextension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3A
Leg Press (45 Degrees)
2
-
3B
Calf Raise (Leg Press)
2
-
4A
Leg Extension
2
-
4B
Lying Leg Curl
2
-
5A
Russian Twist (Dumbbell)
2
-
5B
Hyperextension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
-
2
Chin-Up (Bodyweight)
2
-
3
Single Arm Farmer Carry
2
1 mins
-
4
Incline Bench Press (Dumbbell)
2
-
5
Hip Thrust (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
-
2
Chin-Up (Bodyweight)
2
-
3
Single Arm Farmer Carry
2
1 mins
-
4
Incline Bench Press (Dumbbell)
2
-
5
Hip Thrust (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
-
2
Chin-Up (Bodyweight)
2
-
3
Single Arm Farmer Carry
2
1 mins
-
4
Incline Bench Press (Dumbbell)
2
-
5
Hip Thrust (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
-
2
Chin-Up (Bodyweight)
2
-
3
Single Arm Farmer Carry
2
1 mins
-
4
Incline Bench Press (Dumbbell)
2
-
5
Hip Thrust (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
-
2
Chin-Up (Bodyweight)
2
-
3
Single Arm Farmer Carry
2
1 mins
-
4
Incline Bench Press (Dumbbell)
2
-
5
Hip Thrust (Barbell)
2
-
Week 1
1 / 5 Weeks
Day 1
1A
Barbell Row
1 Set
1 Set
5 Reps
-
-
1B
Shrug (Barbell)
1 Set
1 Set
5 Reps
-
-
2A
Bench Press (Barbell)
2 Sets
-
2B
Pec Fly (Dumbbell)
2 Sets
-
3A
Lat Pulldown (Close Grip)
2 Sets
-
3B
Lateral Raise (Machine)
2 Sets
-
4A
Tricep Pushdown (Cable)
1 Set
-
4B
Dip (Bodyweight)
2 Sets
-
Day 2
1
Squat (Barbell)
2 Sets
-
2
Stiff Leg Deadlift
2 Sets
-
3A
Leg Press (45 Degrees)
2 Sets
-
3B
Calf Raise (Leg Press)
2 Sets
-
4A
Leg Extension
2 Sets
-
4B
Lying Leg Curl
2 Sets
-
5A
Russian Twist (Dumbbell)
2 Sets
-
5B
Hyperextension
2 Sets
-
Day 3
1
Clean and Press
2 Sets
-
2
Chin-Up (Bodyweight)
2 Sets
-
3
Single Arm Farmer Carry
2 Sets
1 mins
-
4
Incline Bench Press (Dumbbell)
2 Sets
-
5
Hip Thrust (Barbell)
2 Sets
-