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Community Programs›Heavy Duty Training
Heavy Duty Training
All LevelsFree

Heavy Duty Training

Gavin W.
Gavin W.· Mar 2024
11athletes running this program
iOS & Android

Overview

Length
1 week
Days / week
2 days
Level
Beginner, Intermediate, Advanced
Goal
Muscle, Women's
Equipment
Full Gym
Session length
30 min
This is a low volume approach. 1 set to muscular failure, meaning gun to your head another rep is not possible. Heavy duty training requires an adequate rest period between workouts, a minimum of 72 hours but preferably every 96 hours. Every rep will include a 4 second concentric and 4 second eccentric(this does not provide any hypertrophic benefits, it just makes the exercise SAFER). Lastly, if you are a beginner, focus your first month or two on nailing down your form. And remember you'll only get better at exerting yourself as time goes on. Training to failure will be easier as you train more and more thus giving you better workouts every time.

Who it's for

Athletes of all experience levels
Athletes focused on building muscle size
Athletes who can train 2 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Chest
12.6%
Biceps
12.6%
Quadriceps
11.5%
Calves
11.5%
Lats
10.3%
Hamstrings
9.2%
Triceps
9.2%
Abs
5.7%
Front Delts
5.7%
Upper Back
5.7%
Glutes
2.3%
Forearms
2.3%
Abductors
1.1%
Week 1 Workouts
#ExerciseSetsRepsIntensity
1Incline Chest Press (Machine)16–10 reps@10
2Pullover (Machine)16–10 reps@10
3Chest Fly (Machine)18–12 reps@10
4Chest Supported Row (Machine)16–10 reps@10
5Tricep Extension (Cable)18–12 reps@10
6Bicep Curl (Barbell)26–10 reps@10
#ExerciseSetsRepsIntensity
1Leg Press18–12 reps@10
2Lying Leg Curl110–15 reps@10
3Leg Extension110–15 reps@10
4Standing Calf Raise210–15 reps@10
5Decline Crunch (Weighted)110–15 reps@10

Common questions

Yes, Heavy Duty Training is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 30 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.

Heavy Duty Training is structured around 2 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Heavy Duty Training 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
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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.
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