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High Intensity PPL
by Jeff J.
3 athletes joined
Program Description
High Intensity Push/Pull/Legs There are several solid approaches to High Intensity Training. This program is based upon the rest/pause approach used by Jordan Peters and in DoggCrapp Training. It's designed for Intermediate or Advanced lifters - frequency is lower than is ideal for most newer lifters (less than 2 years). Due to the relatively low frequency and volume, the intensity NEEDS to be very high. No reps should be left in the tank on rest/pause sets. On exercises that have straight sets prescribed, aim for an RPE of 8 to 9. Workouts will be short (often around 30 minutes) due to the extensive use of rest/pause sets where there are only 45 seconds rest between sets. This makes it a great fit for those that have limited time available for workouts. Individual workouts are designed with a mixture of Heavy, Light, and Medium intensity lifts in varying rep ranges. Lifts are also organized in an intentional order, to assure that you're as fresh as possible for the most demanding lifts. Most people should be able to run this program without planned deloads (take an extra day of rest if/when you need it), and it can be run for an extended period of time (years). Exercises where a rep range and RPE range are provided are meant to be done in a traditional straight set manner. Take 2-5 rest minutes between sets. When you reach the top end of the rep range for both sets you should increase the weight used. Feel free to modify rep ranges slightly. For example, Bench Press is programmed for 6-8 reps, but could be done from anywhere between 3 and 12 depending upon your goals. Exercises that use rest/pause are listed to be done as AMRAP with RPE 10. The instructions for each day tell you your goal rep range for each exercise for the 3 sets combined. Once you reach or exceed the top end of the range you should increase the weight used. Don't worry about picking the perfect weight right away. If you end up under or over the goal range then adjust the weight used accordingly the next time you do that exercise. Swap out exercises when you've stalled (not adding reps or weight, and no noticeable improvement in how fast reps move for a minimum of 3 consecutive times). Alternative exercises CAN be used. Unfortunately there's not a great way to provide a list of good alternatives for all exercises. Use your best judgement. If specific guidance is wanted/needed, feel free to start up a thread on the BoostCamp SubReddit with the name of this program included in the title. I check it somewhat regularly and will be happy to help out with any questions that might come up. I’m
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
30 minutes
Created
Apr 27, 2024 02:56
Last Edited
Jun 10, 2024 06:31
down_app
Week 1
1 / 12 Weeks
Day 4
1
Pin Bench Press (Close Grip)
3 Sets
AMRAP
@10
2
High Pull
3 Sets
AMRAP
@10
3
Incline Fly Press (Dumbbell)
3 Sets
AMRAP
@10
4
6-Ways
3 Sets
6-10 Reps
@8-10
Day 5
1
Pull-Up (Weighted)
3 Sets
AMRAP
@10
2
EZ Bar Cable Curl
3 Sets
AMRAP
@10
3
Seated Row (Cable)
3 Sets
AMRAP
@10
4
Wrist Curls
3 Sets
AMRAP
@10
Day 3
1
Walking Lunge (Dumbbell)
2 Sets
8-12 Reps
@8-10
2
Good Morning
2 Sets
6-8 Reps
@8-10
3
Donkey Calf Raise (Cable)
3 Sets
10-15 Reps
@8-10
4
Face Pull
3 Sets
12-15 Reps
@8-10
Day 1
1
Bench Press (Barbell)
2 Sets
6-8 Reps
@8-10
2
Bulldozer Lateral Raise
6 Sets
AMRAP
@10
3
Behind The Neck Press - Seated
3 Sets
AMRAP
@10
4
French Press
3 Sets
AMRAP
@10
Day 2
1
Meadow Row
6 Sets
AMRAP
@10
2
Hammer Curl
3 Sets
AMRAP
@10
3
Lat Pulldown (Close Grip)
3 Sets
AMRAP
@10
4
Monkey Row
3 Sets
AMRAP
@10
Day 6
1
High Bar Squat (Barbell)
2 Sets
4-6 Reps
@8-10
2
Skiers
3 Sets
AMRAP
@10
3
Single Leg Standing Hamstring Curl
6 Sets
AMRAP
@10
4
Donkey Calf Raise (Cable)
3 Sets
10-15 Reps
@8-10
Day 2
1
Deadlift (Barbell)
1 Set
4-6 Reps
@8-10
2
Incline Curl (Dumbbell)
3 Sets
AMRAP
@10
3
Wide Grip Lat Pulldown
3 Sets
AMRAP
@10
4
Reverse Cable Curl
3 Sets
AMRAP
@10
Day 3
1
Hatfield Squat
2 Sets
4-6 Reps
@8-10
2
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
3
Lying Leg Curl
3 Sets
AMRAP
@10
4
SSB Calf Raise
3 Sets
10-15 Reps
@8-10
Day 6
1
Walking Lunge (Dumbbell)
2 Sets
8-12 Reps
@8-10
2
Good Morning
2 Sets
6-8 Reps
@8-10
3
Donkey Calf Raise (Cable)
3 Sets
10-15 Reps
@8-10
4
Face Pull
3 Sets
12-15 Reps
@8-10
Day 1
1
Overhead Press (Barbell)
3 Sets
AMRAP
@10
2
Incline Bench Press (Dumbbell)
3 Sets
AMRAP
@10
3
Leaning Lateral Raise
6 Sets
AMRAP
@10
4
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
2 Sets
6-8 Reps
@8-10
2
Bulldozer Lateral Raise
6 Sets
AMRAP
@10
3
Behind The Neck Press - Seated
3 Sets
AMRAP
@10
4
French Press
3 Sets
AMRAP
@10
Day 5
1
Meadow Row
6 Sets
AMRAP
@10
2
Hammer Curl
3 Sets
AMRAP
@10
3
Lat Pulldown (Close Grip)
3 Sets
AMRAP
@10
4
Monkey Row
3 Sets
AMRAP
@10
Day 1
1
Pin Bench Press (Close Grip)
3 Sets
AMRAP
@10
2
High Pull
3 Sets
AMRAP
@10
3
Incline Fly Press (Dumbbell)
3 Sets
AMRAP
@10
4
6-Ways
3 Sets
6-10 Reps
@8-10
Day 2
1
Pull-Up (Weighted)
3 Sets
AMRAP
@10
2
EZ Bar Cable Curl
3 Sets
AMRAP
@10
3
Seated Row (Cable)
3 Sets
AMRAP
@10
4
Wrist Curls
3 Sets
AMRAP
@10
Day 5
1
Deadlift (Barbell)
1 Set
4-6 Reps
@8-10
2
Incline Curl (Dumbbell)
3 Sets
AMRAP
@10
3
Wide Grip Lat Pulldown
3 Sets
AMRAP
@10
4
Reverse Cable Curl
3 Sets
AMRAP
@10
Day 6
1
Hatfield Squat
2 Sets
4-6 Reps
@8-10
2
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
3
Lying Leg Curl
3 Sets
AMRAP
@10
4
SSB Calf Raise
3 Sets
10-15 Reps
@8-10
Day 3
1
High Bar Squat (Barbell)
2 Sets
4-6 Reps
@8-10
2
Skiers
3 Sets
AMRAP
@10
3
Single Leg Standing Hamstring Curl
6 Sets
AMRAP
@10
4
Donkey Calf Raise (Cable)
3 Sets
10-15 Reps
@8-10
Day 4
1
Overhead Press (Barbell)
3 Sets
AMRAP
@10
2
Incline Bench Press (Dumbbell)
3 Sets
AMRAP
@10
3
Leaning Lateral Raise
6 Sets
AMRAP
@10
4
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
2 Sets
6-8 Reps
@8-10
2
Bulldozer Lateral Raise
6 Sets
AMRAP
@10
3
Behind The Neck Press - Seated
3 Sets
AMRAP
@10
4
French Press
3 Sets
AMRAP
@10
Day 2
1
Meadow Row
6 Sets
AMRAP
@10
2
Hammer Curl
3 Sets
AMRAP
@10
3
Lat Pulldown (Close Grip)
3 Sets
AMRAP
@10
4
Monkey Row
3 Sets
AMRAP
@10
Day 3
1
Walking Lunge (Dumbbell)
2 Sets
8-12 Reps
@8-10
2
Good Morning
2 Sets
6-8 Reps
@8-10
3
Donkey Calf Raise (Cable)
3 Sets
10-15 Reps
@8-10
4
Face Pull
3 Sets
12-15 Reps
@8-10
Day 4
1
Pin Bench Press (Close Grip)
3 Sets
AMRAP
@10
2
High Pull
3 Sets
AMRAP
@10
3
Incline Fly Press (Dumbbell)
3 Sets
AMRAP
@10
4
6-Ways
3 Sets
6-10 Reps
@8-10
Day 5
1
Pull-Up (Weighted)
3 Sets
AMRAP
@10
2
EZ Bar Cable Curl
3 Sets
AMRAP
@10
3
Seated Row (Cable)
3 Sets
AMRAP
@10
4
Wrist Curls
3 Sets
AMRAP
@10
Day 6
1
High Bar Squat (Barbell)
2 Sets
4-6 Reps
@8-10
2
Skiers
3 Sets
AMRAP
@10
3
Single Leg Standing Hamstring Curl
6 Sets
AMRAP
@10
4
Donkey Calf Raise (Cable)
3 Sets
10-15 Reps
@8-10
Day 1
1
Overhead Press (Barbell)
3 Sets
AMRAP
@10
2
Incline Bench Press (Dumbbell)
3 Sets
AMRAP
@10
3
Leaning Lateral Raise
6 Sets
AMRAP
@10
4
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
1 Set
4-6 Reps
@8-10
2
Incline Curl (Dumbbell)
3 Sets
AMRAP
@10
3
Wide Grip Lat Pulldown
3 Sets
AMRAP
@10
4
Reverse Cable Curl
3 Sets
AMRAP
@10
Day 3
1
Hatfield Squat
2 Sets
4-6 Reps
@8-10
2
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
3
Lying Leg Curl
3 Sets
AMRAP
@10
4
SSB Calf Raise
3 Sets
10-15 Reps
@8-10
Day 4
1
Bench Press (Barbell)
2 Sets
6-8 Reps
@8-10
2
Bulldozer Lateral Raise
6 Sets
AMRAP
@10
3
Behind The Neck Press - Seated
3 Sets
AMRAP
@10
4
French Press
3 Sets
AMRAP
@10
Day 5
1
Meadow Row
6 Sets
AMRAP
@10
2
Hammer Curl
3 Sets
AMRAP
@10
3
Lat Pulldown (Close Grip)
3 Sets
AMRAP
@10
4
Monkey Row
3 Sets
AMRAP
@10
Day 6
1
Walking Lunge (Dumbbell)
2 Sets
8-12 Reps
@8-10
2
Good Morning
2 Sets
6-8 Reps
@8-10
3
Donkey Calf Raise (Cable)
3 Sets
10-15 Reps
@8-10
4
Face Pull
3 Sets
12-15 Reps
@8-10
Day 1
1
Pin Bench Press (Close Grip)
3 Sets
AMRAP
@10
2
High Pull
3 Sets
AMRAP
@10
3
Incline Fly Press (Dumbbell)
3 Sets
AMRAP
@10
4
6-Ways
3 Sets
6-10 Reps
@8-10
Day 2
1
Pull-Up (Weighted)
3 Sets
AMRAP
@10
2
EZ Bar Cable Curl
3 Sets
AMRAP
@10
3
Seated Row (Cable)
3 Sets
AMRAP
@10
4
Wrist Curls
3 Sets
AMRAP
@10
Day 3
1
High Bar Squat (Barbell)
2 Sets
4-6 Reps
@8-10
2
Skiers
3 Sets
AMRAP
@10
3
Single Leg Standing Hamstring Curl
6 Sets
AMRAP
@10
4
Donkey Calf Raise (Cable)
3 Sets
10-15 Reps
@8-10
Day 4
1
Overhead Press (Barbell)
3 Sets
AMRAP
@10
2
Incline Bench Press (Dumbbell)
3 Sets
AMRAP
@10
3
Leaning Lateral Raise
6 Sets
AMRAP
@10
4
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
Day 5
1
Deadlift (Barbell)
1 Set
4-6 Reps
@8-10
2
Incline Curl (Dumbbell)
3 Sets
AMRAP
@10
3
Wide Grip Lat Pulldown
3 Sets
AMRAP
@10
4
Reverse Cable Curl
3 Sets
AMRAP
@10
Day 6
1
Hatfield Squat
2 Sets
4-6 Reps
@8-10
2
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
3
Lying Leg Curl
3 Sets
AMRAP
@10
4
SSB Calf Raise
3 Sets
10-15 Reps
@8-10
Day 1
1
Bench Press (Barbell)
2 Sets
6-8 Reps
@8-10
2
Bulldozer Lateral Raise
6 Sets
AMRAP
@10
3
Behind The Neck Press - Seated
3 Sets
AMRAP
@10
4
French Press
3 Sets
AMRAP
@10
Day 2
1
Meadow Row
6 Sets
AMRAP
@10
2
Hammer Curl
3 Sets
AMRAP
@10
3
Lat Pulldown (Close Grip)
3 Sets
AMRAP
@10
4
Monkey Row
3 Sets
AMRAP
@10
Day 3
1
Walking Lunge (Dumbbell)
2 Sets
8-12 Reps
@8-10
2
Good Morning
2 Sets
6-8 Reps
@8-10
3
Donkey Calf Raise (Cable)
3 Sets
10-15 Reps
@8-10
4
Face Pull
3 Sets
12-15 Reps
@8-10
Day 4
1
Pin Bench Press (Close Grip)
3 Sets
AMRAP
@10
2
High Pull
3 Sets
AMRAP
@10
3
Incline Fly Press (Dumbbell)
3 Sets
AMRAP
@10
4
6-Ways
3 Sets
6-10 Reps
@8-10
Day 5
1
Pull-Up (Weighted)
3 Sets
AMRAP
@10
2
EZ Bar Cable Curl
3 Sets
AMRAP
@10
3
Seated Row (Cable)
3 Sets
AMRAP
@10
4
Wrist Curls
3 Sets
AMRAP
@10
Day 6
1
High Bar Squat (Barbell)
2 Sets
4-6 Reps
@8-10
2
Skiers
3 Sets
AMRAP
@10
3
Single Leg Standing Hamstring Curl
6 Sets
AMRAP
@10
4
Donkey Calf Raise (Cable)
3 Sets
10-15 Reps
@8-10
Day 1
1
Overhead Press (Barbell)
3 Sets
AMRAP
@10
2
Incline Bench Press (Dumbbell)
3 Sets
AMRAP
@10
3
Leaning Lateral Raise
6 Sets
AMRAP
@10
4
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
1 Set
4-6 Reps
@8-10
2
Incline Curl (Dumbbell)
3 Sets
AMRAP
@10
3
Wide Grip Lat Pulldown
3 Sets
AMRAP
@10
4
Reverse Cable Curl
3 Sets
AMRAP
@10
Day 3
1
Hatfield Squat
2 Sets
4-6 Reps
@8-10
2
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
3
Lying Leg Curl
3 Sets
AMRAP
@10
4
SSB Calf Raise
3 Sets
10-15 Reps
@8-10
Day 4
1
Bench Press (Barbell)
2 Sets
6-8 Reps
@8-10
2
Bulldozer Lateral Raise
6 Sets
AMRAP
@10
3
Behind The Neck Press - Seated
3 Sets
AMRAP
@10
4
French Press
3 Sets
AMRAP
@10
Day 5
1
Meadow Row
6 Sets
AMRAP
@10
2
Hammer Curl
3 Sets
AMRAP
@10
3
Lat Pulldown (Close Grip)
3 Sets
AMRAP
@10
4
Monkey Row
3 Sets
AMRAP
@10
Day 6
1
Walking Lunge (Dumbbell)
2 Sets
8-12 Reps
@8-10
2
Good Morning
2 Sets
6-8 Reps
@8-10
3
Donkey Calf Raise (Cable)
3 Sets
10-15 Reps
@8-10
4
Face Pull
3 Sets
12-15 Reps
@8-10
Day 1
1
Pin Bench Press (Close Grip)
3 Sets
AMRAP
@10
2
High Pull
3 Sets
AMRAP
@10
3
Incline Fly Press (Dumbbell)
3 Sets
AMRAP
@10
4
6-Ways
3 Sets
6-10 Reps
@8-10
Day 2
1
Pull-Up (Weighted)
3 Sets
AMRAP
@10
2
EZ Bar Cable Curl
3 Sets
AMRAP
@10
3
Seated Row (Cable)
3 Sets
AMRAP
@10
4
Wrist Curls
3 Sets
AMRAP
@10
Day 3
1
High Bar Squat (Barbell)
2 Sets
4-6 Reps
@8-10
2
Skiers
3 Sets
AMRAP
@10
3
Single Leg Standing Hamstring Curl
6 Sets
AMRAP
@10
4
Donkey Calf Raise (Cable)
3 Sets
10-15 Reps
@8-10
Day 4
1
Overhead Press (Barbell)
3 Sets
AMRAP
@10
2
Incline Bench Press (Dumbbell)
3 Sets
AMRAP
@10
3
Leaning Lateral Raise
6 Sets
AMRAP
@10
4
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
Day 5
1
Deadlift (Barbell)
1 Set
4-6 Reps
@8-10
2
Incline Curl (Dumbbell)
3 Sets
AMRAP
@10
3
Wide Grip Lat Pulldown
3 Sets
AMRAP
@10
4
Reverse Cable Curl
3 Sets
AMRAP
@10
Day 6
1
Hatfield Squat
2 Sets
4-6 Reps
@8-10
2
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
3
Lying Leg Curl
3 Sets
AMRAP
@10
4
SSB Calf Raise
3 Sets
10-15 Reps
@8-10
Day 1
1
Bench Press (Barbell)
2 Sets
6-8 Reps
@8-10
2
Bulldozer Lateral Raise
6 Sets
AMRAP
@10
3
Behind The Neck Press - Seated
3 Sets
AMRAP
@10
4
French Press
3 Sets
AMRAP
@10
Day 2
1
Meadow Row
6 Sets
AMRAP
@10
2
Hammer Curl
3 Sets
AMRAP
@10
3
Lat Pulldown (Close Grip)
3 Sets
AMRAP
@10
4
Monkey Row
3 Sets
AMRAP
@10
Day 3
1
Walking Lunge (Dumbbell)
2 Sets
8-12 Reps
@8-10
2
Good Morning
2 Sets
6-8 Reps
@8-10
3
Donkey Calf Raise (Cable)
3 Sets
10-15 Reps
@8-10
4
Face Pull
3 Sets
12-15 Reps
@8-10
Day 4
1
Pin Bench Press (Close Grip)
3 Sets
AMRAP
@10
2
High Pull
3 Sets
AMRAP
@10
3
Incline Fly Press (Dumbbell)
3 Sets
AMRAP
@10
4
6-Ways
3 Sets
6-10 Reps
@8-10
Day 5
1
Pull-Up (Weighted)
3 Sets
AMRAP
@10
2
EZ Bar Cable Curl
3 Sets
AMRAP
@10
3
Seated Row (Cable)
3 Sets
AMRAP
@10
4
Wrist Curls
3 Sets
AMRAP
@10
Day 6
1
High Bar Squat (Barbell)
2 Sets
4-6 Reps
@8-10
2
Skiers
3 Sets
AMRAP
@10
3
Single Leg Standing Hamstring Curl
6 Sets
AMRAP
@10
4
Donkey Calf Raise (Cable)
3 Sets
10-15 Reps
@8-10
Day 1
1
Overhead Press (Barbell)
3 Sets
AMRAP
@10
2
Incline Bench Press (Dumbbell)
3 Sets
AMRAP
@10
3
Leaning Lateral Raise
6 Sets
AMRAP
@10
4
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
1 Set
4-6 Reps
@8-10
2
Incline Curl (Dumbbell)
3 Sets
AMRAP
@10
3
Wide Grip Lat Pulldown
3 Sets
AMRAP
@10
4
Reverse Cable Curl
3 Sets
AMRAP
@10
Day 3
1
Hatfield Squat
2 Sets
4-6 Reps
@8-10
2
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
3
Lying Leg Curl
3 Sets
AMRAP
@10
4
SSB Calf Raise
3 Sets
10-15 Reps
@8-10
Day 4
1
Bench Press (Barbell)
2 Sets
6-8 Reps
@8-10
2
Bulldozer Lateral Raise
6 Sets
AMRAP
@10
3
Behind The Neck Press - Seated
3 Sets
AMRAP
@10
4
French Press
3 Sets
AMRAP
@10
Day 5
1
Meadow Row
6 Sets
AMRAP
@10
2
Hammer Curl
3 Sets
AMRAP
@10
3
Lat Pulldown (Close Grip)
3 Sets
AMRAP
@10
4
Monkey Row
3 Sets
AMRAP
@10
Day 6
1
Walking Lunge (Dumbbell)
2 Sets
8-12 Reps
@8-10
2
Good Morning
2 Sets
6-8 Reps
@8-10
3
Donkey Calf Raise (Cable)
3 Sets
10-15 Reps
@8-10
4
Face Pull
3 Sets
12-15 Reps
@8-10
Day 1
1
Pin Bench Press (Close Grip)
3 Sets
AMRAP
@10
2
High Pull
3 Sets
AMRAP
@10
3
Incline Fly Press (Dumbbell)
3 Sets
AMRAP
@10
4
6-Ways
3 Sets
6-10 Reps
@8-10
Day 2
1
Pull-Up (Weighted)
3 Sets
AMRAP
@10
2
EZ Bar Cable Curl
3 Sets
AMRAP
@10
3
Seated Row (Cable)
3 Sets
AMRAP
@10
4
Wrist Curls
3 Sets
AMRAP
@10
Day 3
1
High Bar Squat (Barbell)
2 Sets
4-6 Reps
@8-10
2
Skiers
3 Sets
AMRAP
@10
3
Single Leg Standing Hamstring Curl
6 Sets
AMRAP
@10
4
Donkey Calf Raise (Cable)
3 Sets
10-15 Reps
@8-10
Day 4
1
Overhead Press (Barbell)
3 Sets
AMRAP
@10
2
Incline Bench Press (Dumbbell)
3 Sets
AMRAP
@10
3
Leaning Lateral Raise
6 Sets
AMRAP
@10
4
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
Day 5
1
Deadlift (Barbell)
1 Set
4-6 Reps
@8-10
2
Incline Curl (Dumbbell)
3 Sets
AMRAP
@10
3
Wide Grip Lat Pulldown
3 Sets
AMRAP
@10
4
Reverse Cable Curl
3 Sets
AMRAP
@10
Day 6
1
Hatfield Squat
2 Sets
4-6 Reps
@8-10
2
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
3
Lying Leg Curl
3 Sets
AMRAP
@10
4
SSB Calf Raise
3 Sets
10-15 Reps
@8-10