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HIGH INTENSITY BODYBUILDING PROGRAM

by Sumant S.
165 athletes joined

Program Description

To build muscle and increase strength , as we know a stronger muscle is a bigger muscle and a bigger muscle is a stronger muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 17, 2024 08:34
  • Last Edited
    Jun 18, 2025 12:15

Summary

Unleash your potential with this 12-week High Intensity Bodybuilding Program, designed for serious lifters ready to elevate their game. With four training days each week, you'll focus on targeted muscle groups, including chest, back, biceps, and shoulders, using a mix of machines and free weights. Each session incorporates high-rep ranges and intense exercises to maximize hypertrophy and strength gains. Get ready to sculpt your physique and push your limits in a structured, results-driven environment!
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
-
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
-
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
-
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
-
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
-
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
-
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
-
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
-
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
-
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
-
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
-
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
-
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
9 reps
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Curl
2
12 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12 reps
RPE 10
2
Stiff Leg Deadlift
1
9 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
9 reps
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Curl
2
12 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12 reps
RPE 10
2
Stiff Leg Deadlift
1
9 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
9 reps
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Curl
2
12 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12 reps
RPE 10
2
Stiff Leg Deadlift
1
9 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
9 reps
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Curl
2
12 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12 reps
RPE 10
2
Stiff Leg Deadlift
1
9 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
9 reps
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Curl
2
12 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12 reps
RPE 10
2
Stiff Leg Deadlift
1
9 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
9 reps
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Curl
2
12 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12 reps
RPE 10
2
Stiff Leg Deadlift
1
9 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@10
2
Chest Press (Machine)
2 Sets
9 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
10 Reps
@10
4
Pec Deck (Machine)
1 Set
10 Reps
@10
5
Skull Crusher
1 Set
9 Reps
@10
6
Overhead Tricep Extension (Cable)
1 Set
10 Reps
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
9 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
9 Reps
@10
3
Seated Row (Cable)
2 Sets
9 Reps
@10
4
Lat Pulldown
1 Set
9 Reps
@10
5
Reverse Pec Deck
2 Sets
12 Reps
@10
Day 3
1
Bicep Curl (Dumbbell)
1 Set
10 Reps
@10
2
Bicep Curl (Cable)
1 Set
-
3
Lateral Raise (Cable)
2 Sets
12 Reps
@10
4
Incline Curl (Dumbbell)
1 Set
10 Reps
@10
5
Hammer Curl
1 Set
10 Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
12 Reps
@10
Day 4
1
Hack Squat
1 Set
9 Reps
@10
2
Leg Press
2 Sets
10 Reps
@10
3
Leg Curl
2 Sets
12 Reps
@10
4
Leg Extension
2 Sets
12 Reps
@10
5
Standing Calf Raise
2 Sets
12 Reps
@10