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BoostcampPNG

3 days HIIT training

by Ander G.

Program Description

.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    120 minutes
  • Created
    Aug 15, 2025 08:28
  • Last Edited
    Aug 15, 2025 08:29
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
70%
2
Lengthen Smith Machine Squats
2
6-10 reps
RPE 10
3
Split Squat Front Foot Elevated (Smith Machine)
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Hamstring Curl
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
74%
2
Lengthen Smith Machine Squats
2
6-10 reps
RPE 10
3
Split Squat Front Foot Elevated (Smith Machine)
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Hamstring Curl
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
6
4 reps
78%
2
Lengthen Smith Machine Squats
2
6-10 reps
RPE 10
3
Split Squat Front Foot Elevated (Smith Machine)
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Hamstring Curl
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
7
3 reps
82%
2
Lengthen Smith Machine Squats
2
6-10 reps
RPE 10
3
Split Squat Front Foot Elevated (Smith Machine)
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Hamstring Curl
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
6
4 reps
80%
2
Lengthen Smith Machine Squats
2
6-10 reps
RPE 10
3
Split Squat Front Foot Elevated (Smith Machine)
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Hamstring Curl
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lengthen Smith Machine Squats
2
6-10 reps
RPE 10
3
Split Squat Front Foot Elevated (Smith Machine)
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Hamstring Curl
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
80%
2
Lengthen Smith Machine Squats
2
6-10 reps
RPE 10
3
Split Squat Front Foot Elevated (Smith Machine)
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Hamstring Curl
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
AMRAP
80%
2
Lengthen Smith Machine Squats
2
6-10 reps
RPE 10
3
Split Squat Front Foot Elevated (Smith Machine)
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Hamstring Curl
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6 reps
40%
2
Lengthen Smith Machine Squats
1
6-10 reps
RPE 5
3
Split Squat Front Foot Elevated (Smith Machine)
1
6-10 reps
RPE 5
4
Leg Extension
1
6-10 reps
RPE 5
5
Hamstring Curl
1
6-10 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Super ROM Lateral Side Raise
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Dip (Weighted)
2
6-10 reps
RPE 10
5
JM Press
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
74%
2
Super ROM Lateral Side Raise
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Dip (Weighted)
2
6-10 reps
RPE 10
5
JM Press
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
78%
2
Super ROM Lateral Side Raise
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Dip (Weighted)
2
6-10 reps
RPE 10
5
JM Press
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3 reps
82%
2
Super ROM Lateral Side Raise
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Dip (Weighted)
2
6-10 reps
RPE 10
5
JM Press
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
80%
2
Super ROM Lateral Side Raise
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Dip (Weighted)
2
6-10 reps
RPE 10
5
JM Press
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Super ROM Lateral Side Raise
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Dip (Weighted)
2
6-10 reps
RPE 10
5
JM Press
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Super ROM Lateral Side Raise
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Dip (Weighted)
2
6-10 reps
RPE 10
5
JM Press
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
80%
2
Super ROM Lateral Side Raise
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Dip (Weighted)
2
6-10 reps
RPE 10
5
JM Press
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
40%
2
Super ROM Lateral Side Raise
1
6-10 reps
RPE 10
3
Bench Press (Barbell)
1
6-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
5
JM Press
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
6 reps
70%
2
Deficit Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Barbell Row
2
6-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
5
5 reps
74%
2
Deficit Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Barbell Row
2
6-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
6
4 reps
78%
2
Deficit Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Barbell Row
2
6-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
7
3 reps
82%
2
Deficit Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Barbell Row
2
6-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
6
4 reps
80%
2
Deficit Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Barbell Row
2
6-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
5
5 reps
80%
2
Deficit Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Barbell Row
2
6-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
6 reps
80%
2
Deficit Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Barbell Row
2
6-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
AMRAP
80%
2
Deficit Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Barbell Row
2
6-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6 reps
40%
2
Deficit Deadlift (Barbell)
1
6-10 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
RPE 10
5
Overhead Extension (Dumbbell)
1
6-10 reps
RPE 10
Week 1
1 / 9 Weeks
Day 1
1
High Bar Squat (Barbell)
4 Sets
6 Reps
70%
2
Lengthen Smith Machine Squats
2 Sets
6-10 Reps
@10
3
Split Squat Front Foot Elevated (Smith Machine)
2 Sets
6-10 Reps
@10
4
Leg Extension
2 Sets
6-10 Reps
@10
5
Hamstring Curl
2 Sets
6-10 Reps
@10
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
70%
2
Super ROM Lateral Side Raise
2 Sets
6-10 Reps
@10
3
Bench Press (Barbell)
2 Sets
6-10 Reps
@10
4
Dip (Weighted)
2 Sets
6-10 Reps
@10
5
JM Press
2 Sets
6-10 Reps
@10
Day 3
1
Stiff Leg Deadlift
4 Sets
6 Reps
70%
2
Deficit Deadlift (Barbell)
2 Sets
6-10 Reps
@10
3
Barbell Row
2 Sets
6-10 Reps
@10
4
Pull-Up (Neutral Grip, Weighted)
2 Sets
6-10 Reps
@10
5
Overhead Extension (Dumbbell)
2 Sets
6-10 Reps
@10