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High Intensity
All LevelsFree

High Intensity

Unleash your potential in just 5 weeks—transform your strength and endurance with high-intensity workouts designed for every level.

· Jul 2025
iOS & Android

Overview

Length
5 weeks
Days / week
3 days
Level
Intermediate, Beginner, Advanced
Goal
Athletics
Equipment
Full Gym
Session length
50 min
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!

Who it's for

Athletes of all experience levels
Athletes focused on athletics
Athletes who can train 3 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Quadriceps
12.3%
Glutes
10.6%
Upper Back
9.6%
Hamstrings
9.4%
Front Delts
8.6%
Triceps
7.9%
Chest
7.7%
Biceps
5.8%
Lats
5.4%
Middle Delts
4.6%
Olympic
3.8%
Abs
3.5%
Lower Back
3.3%
Adductors
1.9%
Calves
1.9%
Forearms
1.9%
Abductors
1%
Rear Delts
1%
Week 1 Workouts
#ExerciseSetsReps
1Squat (Barbell)20 reps
2Zercher Squat (Barbell)20 reps
Superset
3ALeg Press (45 Degrees)20 reps
3BCalf Raise (Leg Press)20 reps
Superset
4ALeg Extension20 reps
4BLying Leg Curl20 reps
Superset
5ARussian Twist (Dumbbell)20 reps
5BHyperextension20 reps
#ExerciseSetsReps
1Barbell Row15 reps
10 reps
2Bench Press (Barbell)20 reps
Superset
3AIncline Chest Press (Machine)20 reps
3BKelso Shrug20 reps
Superset
4ALat Pulldown (Close Grip)20 reps
4BLateral Raise (Machine)20 reps
Superset
5ATricep Pushdown (Cable)10 reps
5BDip (Bodyweight)20 reps
Superset
6ABicep Curl (Dumbbell)20 reps
6BReverse Bicep Curl (Dumbbell)20 reps
#ExerciseSetsReps
Superset
1ASnatch Deadlift20 reps
1BChin-Up (Bodyweight)20 reps
Superset
2AClean and Press20 reps
2BDip (Bodyweight)20 reps
3Hip Thrust (Barbell)20 reps
4One Arm Overhead Carry with March20 reps

Weeks 2–5 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, 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 5 weeks are fully unlocked.

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.

Each session typically takes around 50 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.

High Intensity is structured around 3 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.

The program runs for 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

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.

Get started

Boostcamp app
1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
Free on iOS & Android