High-Intensity Low Volume
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 1 | 8 reps | @9 |
| 1 | 12 reps | @7 | ||
| 2 | Chest Press (Machine) | 1 | 8 reps | @9 |
| 1 | 12 reps | @7 | ||
| 3 | Pec Deck (Machine) | 1 | 8 reps | @9 |
| 1 | 12 reps | @7 | ||
| 4 | Chest Fly (Cable) | 1 | 8 reps | @9 |
| 1 | 12 reps | @7 | ||
| 5 | Single Arm Tricep Extension (Cable) | 1 | 8 reps | @9 |
| 1 | 12 reps | @7 | ||
| 6 | V-Handle Tricep Pushdown (Cable) | 1 | 8 reps | @9 |
| 1 | 12 reps | @7 | ||
| 7 | Seated Dip (Machine) | 1 | 8 reps | @9 |
| 1 | 12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Row (Machine) | 1 | 8 reps | @9 |
| 1 | 12 reps | @7 | ||
| 2 | Dumbbell Row | 1 | 8 reps | @9 |
| 1 | 12 reps | @7 | ||
| 3 | Single Arm High Row (Cable) | 1 | 8 reps | @9 |
| 1 | 12 reps | @7 | ||
| 4 | Rack Pull (Barbell) | 1 | 8 reps | @9 |
| 1 | 12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 1 | 8 reps | @9 |
| 1 | 12 reps | @7 | ||
| 2 | Front Squat (Barbell) | 1 | 8 reps | @9 |
| 1 | 12 reps | @7 | ||
| 3 | Hack Squat | 1 | 8 reps | @9 |
| 1 | 12 reps | @7 | ||
| 4 | Single Leg Press | 1 | 8 reps | @9 |
| 1 | 12 reps | @7 | ||
| 5 | Walking Lunge (Dumbbell) | 1 | 8 reps | @9 |
| 1 | 12 reps | @7 | ||
| 6 | Seated Calf Raise | 1 | 8 reps | @9 |
| 1 | 12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shoulder Press (Machine) | 1 | 8 reps | @9 |
| 1 | 12 reps | @7 | ||
| 2 | Seated Military Press (Barbell) | 1 | 8 reps | @9 |
| 1 | 12 reps | @7 | ||
| 3 | One Arm Lateral Raise (Cable) | 1 | 8 reps | @9 |
| 1 | 12 reps | @7 | ||
| 4 | Rear Delt Fly (Cable) | 1 | 8 reps | @9 |
| 1 | 12 reps | @7 | ||
| 5 | Bicep Curl (Machine) | 1 | 8 reps | @9 |
| 1 | 12 reps | @7 | ||
| 6 | Hammer Curl | 1 | 8 reps | @9 |
| 1 | 12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single Arm High Row (Cable) | 1 | 8 reps | @9 |
| 1 | 12 reps | @7 | ||
| 2 | Single Arm Row (Machine) | 1 | 8 reps | @9 |
| 1 | 12 reps | @7 | ||
| 3 | Pullover (Dumbbell) | 1 | 8 reps | @9 |
| 1 | 12 reps | @7 | ||
| 4 | Lat Pulldown | 1 | 8 reps | @9 |
| 1 | 12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Leg Curl | 1 | 8 reps | @9 |
| 1 | 12 reps | @7 | ||
| 2 | Stiff Leg Deadlift | 1 | 8 reps | @9 |
| 1 | 12 reps | @7 | ||
| 3 | Seated Hamstring Curl | 1 | 8 reps | @9 |
| 1 | 12 reps | @7 | ||
| 4 | Glute Bridge (Barbell) | 1 | 8 reps | @9 |
| 1 | 12 reps | @7 | ||
| 5 | Single Leg Calf Raise | 1 | 8 reps | @9 |
| 1 | 12 reps | @7 | ||
| 6 | Seated Calf Raise | 1 | 8 reps | @9 |
| 1 | 12 reps | @7 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, High-Intensity Low Volume is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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 60 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 Low Volume is structured around 6 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 6 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 Low Volume 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
