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High Intensity Training

by Connor R.
9 athletes joined

Program Description

Upper / Lower Split HIT

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 16, 2024 02:16
  • Last Edited
    Jun 18, 2025 11:35

Summary

Transform your physique with this dynamic 12-week High Intensity Training program, designed for those ready to push their limits. Committing just two days a week, you’ll engage in a series of targeted exercises, including the Pec Deck, Seated Row, and Leg Press, each crafted to maximize muscle growth and endurance. With a focus on controlled movements and aiming for 10-12 reps, you'll challenge your strength while ensuring proper form. Get ready to elevate your training and see real results!
Muscle Engagement
Front
Back
MuscleSet
Biceps
17.1%
Triceps
14.6%
Quadriceps
12.2%
Lats
11%
Upper Back
9.8%
Hamstrings
9.8%
Front Delts
7.3%
Chest
6.1%
Middle Delts
6.1%
Forearms
2.4%
Glutes
2.4%
Abductors
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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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
Pec Deck (Machine)
1
AMRAP
RPE 10
2
Seated Row (Cable)
1
AMRAP
RPE 10
3
Shoulder Press (Machine)
1
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
1
AMRAP
RPE 10
5
Bicep Curl (Cable)
1
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
RPE 10
2
Seated Row (Cable)
1
AMRAP
RPE 10
3
Shoulder Press (Machine)
1
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
1
AMRAP
RPE 10
5
Bicep Curl (Cable)
1
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
RPE 10
2
Seated Row (Cable)
1
AMRAP
RPE 10
3
Shoulder Press (Machine)
1
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
1
AMRAP
RPE 10
5
Bicep Curl (Cable)
1
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
RPE 10
2
Seated Row (Cable)
1
AMRAP
RPE 10
3
Shoulder Press (Machine)
1
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
1
AMRAP
RPE 10
5
Bicep Curl (Cable)
1
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
RPE 10
2
Seated Row (Cable)
1
AMRAP
RPE 10
3
Shoulder Press (Machine)
1
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
1
AMRAP
RPE 10
5
Bicep Curl (Cable)
1
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
RPE 10
2
Seated Row (Cable)
1
AMRAP
RPE 10
3
Shoulder Press (Machine)
1
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
1
AMRAP
RPE 10
5
Bicep Curl (Cable)
1
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
RPE 10
2
Seated Row (Cable)
1
AMRAP
RPE 10
3
Shoulder Press (Machine)
1
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
1
AMRAP
RPE 10
5
Bicep Curl (Cable)
1
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
RPE 10
2
Seated Row (Cable)
1
AMRAP
RPE 10
3
Shoulder Press (Machine)
1
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
1
AMRAP
RPE 10
5
Bicep Curl (Cable)
1
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
RPE 10
2
Seated Row (Cable)
1
AMRAP
RPE 10
3
Shoulder Press (Machine)
1
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
1
AMRAP
RPE 10
5
Bicep Curl (Cable)
1
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
RPE 10
2
Seated Row (Cable)
1
AMRAP
RPE 10
3
Shoulder Press (Machine)
1
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
1
AMRAP
RPE 10
5
Bicep Curl (Cable)
1
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
RPE 10
2
Seated Row (Cable)
1
AMRAP
RPE 10
3
Shoulder Press (Machine)
1
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
1
AMRAP
RPE 10
5
Bicep Curl (Cable)
1
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
RPE 10
2
Seated Row (Cable)
1
AMRAP
RPE 10
3
Shoulder Press (Machine)
1
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
1
AMRAP
RPE 10
5
Bicep Curl (Cable)
1
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
AMRAP
RPE 10
2
Leg Extension
1
AMRAP
RPE 10
3
Lying Leg Curl
1
AMRAP
RPE 10
4
Bicep Curl (Cable)
1
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
AMRAP
RPE 10
2
Leg Extension
1
AMRAP
RPE 10
3
Lying Leg Curl
1
AMRAP
RPE 10
4
Bicep Curl (Cable)
1
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
AMRAP
RPE 10
2
Leg Extension
1
AMRAP
RPE 10
3
Lying Leg Curl
1
AMRAP
RPE 10
4
Bicep Curl (Cable)
1
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
AMRAP
RPE 10
2
Leg Extension
1
AMRAP
RPE 10
3
Lying Leg Curl
1
AMRAP
RPE 10
4
Bicep Curl (Cable)
1
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
AMRAP
RPE 10
2
Leg Extension
1
AMRAP
RPE 10
3
Lying Leg Curl
1
AMRAP
RPE 10
4
Bicep Curl (Cable)
1
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
AMRAP
RPE 10
2
Leg Extension
1
AMRAP
RPE 10
3
Lying Leg Curl
1
AMRAP
RPE 10
4
Bicep Curl (Cable)
1
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
AMRAP
RPE 10
2
Leg Extension
1
AMRAP
RPE 10
3
Lying Leg Curl
1
AMRAP
RPE 10
4
Bicep Curl (Cable)
1
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
AMRAP
RPE 10
2
Leg Extension
1
AMRAP
RPE 10
3
Lying Leg Curl
1
AMRAP
RPE 10
4
Bicep Curl (Cable)
1
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
AMRAP
RPE 10
2
Leg Extension
1
AMRAP
RPE 10
3
Lying Leg Curl
1
AMRAP
RPE 10
4
Bicep Curl (Cable)
1
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
AMRAP
RPE 10
2
Leg Extension
1
AMRAP
RPE 10
3
Lying Leg Curl
1
AMRAP
RPE 10
4
Bicep Curl (Cable)
1
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
AMRAP
RPE 10
2
Leg Extension
1
AMRAP
RPE 10
3
Lying Leg Curl
1
AMRAP
RPE 10
4
Bicep Curl (Cable)
1
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
AMRAP
RPE 10
2
Leg Extension
1
AMRAP
RPE 10
3
Lying Leg Curl
1
AMRAP
RPE 10
4
Bicep Curl (Cable)
1
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Pec Deck (Machine)
1 Set
AMRAP
@10
2
Seated Row (Cable)
1 Set
AMRAP
@10
3
Shoulder Press (Machine)
1 Set
AMRAP
@10
4
Lat Pulldown (Close Grip)
1 Set
AMRAP
@10
5
Bicep Curl (Cable)
1 Set
AMRAP
@10
6
Tricep Pushdown (Cable)
1 Set
AMRAP
@10
Day 2
1
Leg Press
1 Set
AMRAP
@10
2
Leg Extension
1 Set
AMRAP
@10
3
Lying Leg Curl
1 Set
AMRAP
@10
4
Bicep Curl (Cable)
1 Set
AMRAP
@10
5
Tricep Pushdown (Cable)
1 Set
AMRAP
@10