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High Intensity Starter - Full Body
by Jeff J.
1 athletes joined
Program Description
This program is inspired heavily by the work of Dante Trudel (DoggCrapp Training) and Jordan Peters. High Intensity programming will likely need to change over time. This is designed to be a great starting point for this training approach. All work will be done at a high intensity (near or at 'failure'). Workouts should also be short since the time investment per exercise is relatively low. Some exercises are best not done to true failure. These will be done as 2 sets of 6-12 reps. All other exercises will be done as 'Rest Pause', where you'll do 2 sets with the second set being started 45 seconds after the first set is completed. These exercise will be setup as 'AMRAP' sets in the APP. Both sets are to be performed until you reach technical failure (you can't finish a rep du to either muscular failure or without noticeable form breakdown). You'll rotate between 4 full body workouts - A1, B1, A2, B2. A workouts will consist of Chest, Shoulders, Triceps, Back Width and Back Thickness exercises. B workouts will consist of Quads, Hamstrings, Calves, Biceps, and Forearms exercises. If you're unable to perform an exercise for any reason, feel free to choose another that works the same body part similarly. Be sure to set an appropriate rep range (example: a Bodyweight Back Extension should have a higher rep range than a Deadlift even though they're "similar" movements).
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
40 minutes
Created
Mar 23, 2024 10:16
Last Edited
Jun 09, 2024 01:13
down_app
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
AMRAP
@10
2
Seated Row (Cable)
2 Sets
6-12 Reps
@8-10
3
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
AMRAP
@10
4
Pull-Up (Weighted)
2 Sets
AMRAP
@10
5
Incline Skullcrusher
2 Sets
AMRAP
@10
Day 2
1
Stiff Leg Deadlift
2 Sets
6-8 Reps
@8-10
2
Incline Curl (Dumbbell)
2 Sets
AMRAP
@10
3
Lunge (Dumbbell)
2 Sets
6-12 Reps
@8-10
4
Hammer Curl
2 Sets
AMRAP
@10
5
Donkey Calf Raise
2 Sets
AMRAP
@10
Day 3
1
Bench Press (Barbell)
2 Sets
6-12 Reps
@8-10
2
Dumbbell Row
2 Sets
AMRAP
@10
3
Bench Press (Close Grip)
2 Sets
6-12 Reps
@8-10
4
Wide Grip Lat Pulldown
2 Sets
AMRAP
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
AMRAP
@10
Day 1
1
High Bar Squat (Barbell)
2 Sets
6-12 Reps
@8-10
2
Bicep Curl (Cable)
2 Sets
AMRAP
@10
3
Leg Curl
2 Sets
AMRAP
@10
4
Wrist Curls
2 Sets
AMRAP
@10
5
Standing Calf Raise
2 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
2 Sets
6-8 Reps
@8-10
2
Incline Bench Press (Dumbbell)
2 Sets
AMRAP
@10
3
Lat Pulldown (Close Grip)
2 Sets
AMRAP
@10
4
Overhead Press (Barbell)
2 Sets
AMRAP
@10
5
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
@10
Day 3
1
Hatfield Squat
2 Sets
6-8 Reps
@8-10
2
Alternating Dumbbell Curl
2 Sets
AMRAP
@10
3
Single Leg Curl
2 Sets
AMRAP
@10
4
Reverse Cable Curl
2 Sets
AMRAP
@10
5
Seated Calf Raise
2 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
AMRAP
@10
2
Seated Row (Cable)
2 Sets
6-12 Reps
@8-10
3
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
AMRAP
@10
4
Pull-Up (Weighted)
2 Sets
AMRAP
@10
5
Incline Skullcrusher
2 Sets
AMRAP
@10
Day 2
1
Stiff Leg Deadlift
2 Sets
6-8 Reps
@8-10
2
Incline Curl (Dumbbell)
2 Sets
AMRAP
@10
3
Lunge (Dumbbell)
2 Sets
6-12 Reps
@8-10
4
Hammer Curl
2 Sets
AMRAP
@10
5
Donkey Calf Raise
2 Sets
AMRAP
@10
Day 3
1
Bench Press (Barbell)
2 Sets
6-12 Reps
@8-10
2
Dumbbell Row
2 Sets
AMRAP
@10
3
Bench Press (Close Grip)
2 Sets
6-12 Reps
@8-10
4
Wide Grip Lat Pulldown
2 Sets
AMRAP
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
AMRAP
@10
Day 1
1
High Bar Squat (Barbell)
2 Sets
6-12 Reps
@8-10
2
Bicep Curl (Cable)
2 Sets
AMRAP
@10
3
Leg Curl
2 Sets
AMRAP
@10
4
Wrist Curls
2 Sets
AMRAP
@10
5
Standing Calf Raise
2 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
2 Sets
6-8 Reps
@8-10
2
Incline Bench Press (Dumbbell)
2 Sets
AMRAP
@10
3
Lat Pulldown (Close Grip)
2 Sets
AMRAP
@10
4
Overhead Press (Barbell)
2 Sets
AMRAP
@10
5
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
@10
Day 3
1
Hatfield Squat
2 Sets
6-8 Reps
@8-10
2
Alternating Dumbbell Curl
2 Sets
AMRAP
@10
3
Single Leg Curl
2 Sets
AMRAP
@10
4
Reverse Cable Curl
2 Sets
AMRAP
@10
5
Seated Calf Raise
2 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
AMRAP
@10
2
Seated Row (Cable)
2 Sets
6-12 Reps
@8-10
3
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
AMRAP
@10
4
Pull-Up (Weighted)
2 Sets
AMRAP
@10
5
Incline Skullcrusher
2 Sets
AMRAP
@10
Day 2
1
Stiff Leg Deadlift
2 Sets
6-8 Reps
@8-10
2
Incline Curl (Dumbbell)
2 Sets
AMRAP
@10
3
Lunge (Dumbbell)
2 Sets
6-12 Reps
@8-10
4
Hammer Curl
2 Sets
AMRAP
@10
5
Donkey Calf Raise
2 Sets
AMRAP
@10
Day 3
1
Bench Press (Barbell)
2 Sets
6-12 Reps
@8-10
2
Dumbbell Row
2 Sets
AMRAP
@10
3
Bench Press (Close Grip)
2 Sets
6-12 Reps
@8-10
4
Wide Grip Lat Pulldown
2 Sets
AMRAP
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
AMRAP
@10
Day 1
1
High Bar Squat (Barbell)
2 Sets
6-12 Reps
@8-10
2
Bicep Curl (Cable)
2 Sets
AMRAP
@10
3
Leg Curl
2 Sets
AMRAP
@10
4
Wrist Curls
2 Sets
AMRAP
@10
5
Standing Calf Raise
2 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
2 Sets
6-8 Reps
@8-10
2
Incline Bench Press (Dumbbell)
2 Sets
AMRAP
@10
3
Lat Pulldown (Close Grip)
2 Sets
AMRAP
@10
4
Overhead Press (Barbell)
2 Sets
AMRAP
@10
5
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
@10
Day 3
1
Hatfield Squat
2 Sets
6-8 Reps
@8-10
2
Alternating Dumbbell Curl
2 Sets
AMRAP
@10
3
Single Leg Curl
2 Sets
AMRAP
@10
4
Reverse Cable Curl
2 Sets
AMRAP
@10
5
Seated Calf Raise
2 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
AMRAP
@10
2
Seated Row (Cable)
2 Sets
6-12 Reps
@8-10
3
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
AMRAP
@10
4
Pull-Up (Weighted)
2 Sets
AMRAP
@10
5
Incline Skullcrusher
2 Sets
AMRAP
@10
Day 2
1
Stiff Leg Deadlift
2 Sets
6-8 Reps
@8-10
2
Incline Curl (Dumbbell)
2 Sets
AMRAP
@10
3
Lunge (Dumbbell)
2 Sets
6-12 Reps
@8-10
4
Hammer Curl
2 Sets
AMRAP
@10
5
Donkey Calf Raise
2 Sets
AMRAP
@10
Day 3
1
Bench Press (Barbell)
2 Sets
6-12 Reps
@8-10
2
Dumbbell Row
2 Sets
AMRAP
@10
3
Bench Press (Close Grip)
2 Sets
6-12 Reps
@8-10
4
Wide Grip Lat Pulldown
2 Sets
AMRAP
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
AMRAP
@10
Day 1
1
High Bar Squat (Barbell)
2 Sets
6-12 Reps
@8-10
2
Bicep Curl (Cable)
2 Sets
AMRAP
@10
3
Leg Curl
2 Sets
AMRAP
@10
4
Wrist Curls
2 Sets
AMRAP
@10
5
Standing Calf Raise
2 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
2 Sets
6-8 Reps
@8-10
2
Incline Bench Press (Dumbbell)
2 Sets
AMRAP
@10
3
Lat Pulldown (Close Grip)
2 Sets
AMRAP
@10
4
Overhead Press (Barbell)
2 Sets
AMRAP
@10
5
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
@10
Day 3
1
Hatfield Squat
2 Sets
6-8 Reps
@8-10
2
Alternating Dumbbell Curl
2 Sets
AMRAP
@10
3
Single Leg Curl
2 Sets
AMRAP
@10
4
Reverse Cable Curl
2 Sets
AMRAP
@10
5
Seated Calf Raise
2 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
AMRAP
@10
2
Seated Row (Cable)
2 Sets
6-12 Reps
@8-10
3
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
AMRAP
@10
4
Pull-Up (Weighted)
2 Sets
AMRAP
@10
5
Incline Skullcrusher
2 Sets
AMRAP
@10
Day 2
1
Stiff Leg Deadlift
2 Sets
6-8 Reps
@8-10
2
Incline Curl (Dumbbell)
2 Sets
AMRAP
@10
3
Lunge (Dumbbell)
2 Sets
6-12 Reps
@8-10
4
Hammer Curl
2 Sets
AMRAP
@10
5
Donkey Calf Raise
2 Sets
AMRAP
@10
Day 3
1
Bench Press (Barbell)
2 Sets
6-12 Reps
@8-10
2
Dumbbell Row
2 Sets
AMRAP
@10
3
Bench Press (Close Grip)
2 Sets
6-12 Reps
@8-10
4
Wide Grip Lat Pulldown
2 Sets
AMRAP
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
AMRAP
@10
Day 1
1
High Bar Squat (Barbell)
2 Sets
6-12 Reps
@8-10
2
Bicep Curl (Cable)
2 Sets
AMRAP
@10
3
Leg Curl
2 Sets
AMRAP
@10
4
Wrist Curls
2 Sets
AMRAP
@10
5
Standing Calf Raise
2 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
2 Sets
6-8 Reps
@8-10
2
Incline Bench Press (Dumbbell)
2 Sets
AMRAP
@10
3
Lat Pulldown (Close Grip)
2 Sets
AMRAP
@10
4
Overhead Press (Barbell)
2 Sets
AMRAP
@10
5
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
@10
Day 3
1
Hatfield Squat
2 Sets
6-8 Reps
@8-10
2
Alternating Dumbbell Curl
2 Sets
AMRAP
@10
3
Single Leg Curl
2 Sets
AMRAP
@10
4
Reverse Cable Curl
2 Sets
AMRAP
@10
5
Seated Calf Raise
2 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
AMRAP
@10
2
Seated Row (Cable)
2 Sets
6-12 Reps
@8-10
3
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
AMRAP
@10
4
Pull-Up (Weighted)
2 Sets
AMRAP
@10
5
Incline Skullcrusher
2 Sets
AMRAP
@10
Day 2
1
Stiff Leg Deadlift
2 Sets
6-8 Reps
@8-10
2
Incline Curl (Dumbbell)
2 Sets
AMRAP
@10
3
Lunge (Dumbbell)
2 Sets
6-12 Reps
@8-10
4
Hammer Curl
2 Sets
AMRAP
@10
5
Donkey Calf Raise
2 Sets
AMRAP
@10
Day 3
1
Bench Press (Barbell)
2 Sets
6-12 Reps
@8-10
2
Dumbbell Row
2 Sets
AMRAP
@10
3
Bench Press (Close Grip)
2 Sets
6-12 Reps
@8-10
4
Wide Grip Lat Pulldown
2 Sets
AMRAP
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
AMRAP
@10
Day 1
1
High Bar Squat (Barbell)
2 Sets
6-12 Reps
@8-10
2
Bicep Curl (Cable)
2 Sets
AMRAP
@10
3
Leg Curl
2 Sets
AMRAP
@10
4
Wrist Curls
2 Sets
AMRAP
@10
5
Standing Calf Raise
2 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
2 Sets
6-8 Reps
@8-10
2
Incline Bench Press (Dumbbell)
2 Sets
AMRAP
@10
3
Lat Pulldown (Close Grip)
2 Sets
AMRAP
@10
4
Overhead Press (Barbell)
2 Sets
AMRAP
@10
5
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
@10
Day 3
1
Hatfield Squat
2 Sets
6-8 Reps
@8-10
2
Alternating Dumbbell Curl
2 Sets
AMRAP
@10
3
Single Leg Curl
2 Sets
AMRAP
@10
4
Reverse Cable Curl
2 Sets
AMRAP
@10
5
Seated Calf Raise
2 Sets
AMRAP
@10