Program Description
Hypertrophy
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout100 minutes
- CreatedJan 22, 2024 04:06
- Last EditedJun 18, 2025 12:48
Summary
Elevate your training with the High Volume Training (HVT) program, designed to push your limits over an intense 8-week journey. With six days of focused workouts each week, you'll target key muscle groups through a variety of exercises, including supersets and machine work, ensuring maximum muscle engagement and growth. This program emphasizes optimal rest and progressive overload, making it perfect for those looking to build strength and size. Get ready to challenge yourself and achieve new personal bests!
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
RPE 9
2A
Pec Fly (Dumbbell)
2
RPE 9.5
2B
Pec Deck (Machine)
2
RPE 10
3
Chest Press (Machine)
3
RPE 9.5
4A
Lateral Raise (Dumbbell)
3
RPE 9
4B
Upright Row (Barbell)
3
RPE 9.5
5
JM Press
3
RPE 8.5
6
Tricep Pushdown (Cable)
3
RPE 10
7
French Press
3
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
RPE 9
2A
Pec Fly (Dumbbell)
2
RPE 9.5
2B
Pec Deck (Machine)
2
RPE 10
3
Chest Press (Machine)
3
RPE 9.5
4A
Lateral Raise (Dumbbell)
3
RPE 9
4B
Upright Row (Barbell)
3
RPE 9.5
5
JM Press
3
RPE 8.5
6
Tricep Pushdown (Cable)
3
RPE 10
7
French Press
3
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
RPE 9
2A
Pec Fly (Dumbbell)
2
RPE 9.5
2B
Pec Deck (Machine)
2
RPE 10
3
Chest Press (Machine)
3
RPE 9.5
4A
Lateral Raise (Dumbbell)
3
RPE 9
4B
Upright Row (Barbell)
3
RPE 9.5
5
JM Press
3
RPE 8.5
6
Tricep Pushdown (Cable)
3
RPE 10
7
French Press
3
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
RPE 9
2A
Pec Fly (Dumbbell)
2
RPE 9.5
2B
Pec Deck (Machine)
2
RPE 10
3
Chest Press (Machine)
3
RPE 9.5
4A
Lateral Raise (Dumbbell)
3
RPE 9
4B
Upright Row (Barbell)
3
RPE 9.5
5
JM Press
3
RPE 8.5
6
Tricep Pushdown (Cable)
3
RPE 10
7
French Press
3
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
RPE 9
2A
Pec Fly (Dumbbell)
2
RPE 9.5
2B
Pec Deck (Machine)
2
RPE 10
3
Chest Press (Machine)
3
RPE 9.5
4A
Lateral Raise (Dumbbell)
3
RPE 9
4B
Upright Row (Barbell)
3
RPE 9.5
5
JM Press
3
RPE 8.5
6
Tricep Pushdown (Cable)
3
RPE 10
7
French Press
3
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
RPE 9
2A
Pec Fly (Dumbbell)
2
RPE 9.5
2B
Pec Deck (Machine)
2
RPE 10
3
Chest Press (Machine)
3
RPE 9.5
4A
Lateral Raise (Dumbbell)
3
RPE 9
4B
Upright Row (Barbell)
3
RPE 9.5
5
JM Press
3
RPE 8.5
6
Tricep Pushdown (Cable)
3
RPE 10
7
French Press
3
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
RPE 9
2A
Pec Fly (Dumbbell)
2
RPE 9.5
2B
Pec Deck (Machine)
2
RPE 10
3
Chest Press (Machine)
3
RPE 9.5
4A
Lateral Raise (Dumbbell)
3
RPE 9
4B
Upright Row (Barbell)
3
RPE 9.5
5
JM Press
3
RPE 8.5
6
Tricep Pushdown (Cable)
3
RPE 10
7
French Press
3
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
RPE 9
2A
Pec Fly (Dumbbell)
2
RPE 9.5
2B
Pec Deck (Machine)
2
RPE 10
3
Chest Press (Machine)
3
RPE 9.5
4A
Lateral Raise (Dumbbell)
3
RPE 9
4B
Upright Row (Barbell)
3
RPE 9.5
5
JM Press
3
RPE 8.5
6
Tricep Pushdown (Cable)
3
RPE 10
7
French Press
3
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Row (Cable)
3
RPE 10
4
Reverse Pec Deck
3
RPE 9
5
Incline Curl (Dumbbell)
4
RPE 10
6
Preacher Curl (Dumbbell)
4
RPE 10
7
Calves Raise On Leg Press Machine
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Row (Cable)
3
RPE 10
4
Reverse Pec Deck
3
RPE 9
5
Incline Curl (Dumbbell)
4
RPE 10
6
Preacher Curl (Dumbbell)
4
RPE 10
7
Calves Raise On Leg Press Machine
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Row (Cable)
3
RPE 10
4
Reverse Pec Deck
3
RPE 9
5
Incline Curl (Dumbbell)
4
RPE 10
6
Preacher Curl (Dumbbell)
4
RPE 10
7
Calves Raise On Leg Press Machine
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Row (Cable)
3
RPE 10
4
Reverse Pec Deck
3
RPE 9
5
Incline Curl (Dumbbell)
4
RPE 10
6
Preacher Curl (Dumbbell)
4
RPE 10
7
Calves Raise On Leg Press Machine
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Row (Cable)
3
RPE 10
4
Reverse Pec Deck
3
RPE 9
5
Incline Curl (Dumbbell)
4
RPE 10
6
Preacher Curl (Dumbbell)
4
RPE 10
7
Calves Raise On Leg Press Machine
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Row (Cable)
3
RPE 10
4
Reverse Pec Deck
3
RPE 9
5
Incline Curl (Dumbbell)
4
RPE 10
6
Preacher Curl (Dumbbell)
4
RPE 10
7
Calves Raise On Leg Press Machine
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Row (Cable)
3
RPE 10
4
Reverse Pec Deck
3
RPE 9
5
Incline Curl (Dumbbell)
4
RPE 10
6
Preacher Curl (Dumbbell)
4
RPE 10
7
Calves Raise On Leg Press Machine
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Row (Cable)
3
RPE 10
4
Reverse Pec Deck
3
RPE 9
5
Incline Curl (Dumbbell)
4
RPE 10
6
Preacher Curl (Dumbbell)
4
RPE 10
7
Calves Raise On Leg Press Machine
4
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
4
RPE 10
2
Squat (Smith Machine)
3
RPE 8
3
Leg Extension
3
RPE 10
4
Lying Leg Curl
2
RPE 10
5
Leg Press
3
RPE 8
6
Sit Up
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
4
RPE 10
2
Squat (Smith Machine)
3
RPE 8
3
Leg Extension
3
RPE 10
4
Lying Leg Curl
2
RPE 10
5
Leg Press
3
RPE 8
6
Sit Up
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
4
RPE 10
2
Squat (Smith Machine)
3
RPE 8
3
Leg Extension
3
RPE 10
4
Lying Leg Curl
2
RPE 10
5
Leg Press
3
RPE 8
6
Sit Up
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
4
RPE 10
2
Squat (Smith Machine)
3
RPE 8
3
Leg Extension
3
RPE 10
4
Lying Leg Curl
2
RPE 10
5
Leg Press
3
RPE 8
6
Sit Up
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
4
RPE 10
2
Squat (Smith Machine)
3
RPE 8
3
Leg Extension
3
RPE 10
4
Lying Leg Curl
2
RPE 10
5
Leg Press
3
RPE 8
6
Sit Up
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
4
RPE 10
2
Squat (Smith Machine)
3
RPE 8
3
Leg Extension
3
RPE 10
4
Lying Leg Curl
2
RPE 10
5
Leg Press
3
RPE 8
6
Sit Up
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
4
RPE 10
2
Squat (Smith Machine)
3
RPE 8
3
Leg Extension
3
RPE 10
4
Lying Leg Curl
2
RPE 10
5
Leg Press
3
RPE 8
6
Sit Up
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
4
RPE 10
2
Squat (Smith Machine)
3
RPE 8
3
Leg Extension
3
RPE 10
4
Lying Leg Curl
2
RPE 10
5
Leg Press
3
RPE 8
6
Sit Up
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Low Decline Smith Machine Press
3
RPE 10
2
Shoulder Width Cable Fly
3
RPE 10
3
Dip (Assisted)
3
RPE 10
4
Single Arm Pushdown
4
RPE 10
5
Hammer Curl
3
RPE 10
6
Bicep Curl (Cable)
3
RPE 10
7
Cable Crunch
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Low Decline Smith Machine Press
3
RPE 10
2
Shoulder Width Cable Fly
3
RPE 10
3
Dip (Assisted)
3
RPE 10
4
Single Arm Pushdown
4
RPE 10
5
Hammer Curl
3
RPE 10
6
Bicep Curl (Cable)
3
RPE 10
7
Cable Crunch
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Low Decline Smith Machine Press
3
RPE 10
2
Shoulder Width Cable Fly
3
RPE 10
3
Dip (Assisted)
3
RPE 10
4
Single Arm Pushdown
4
RPE 10
5
Hammer Curl
3
RPE 10
6
Bicep Curl (Cable)
3
RPE 10
7
Cable Crunch
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Low Decline Smith Machine Press
3
RPE 10
2
Shoulder Width Cable Fly
3
RPE 10
3
Dip (Assisted)
3
RPE 10
4
Single Arm Pushdown
4
RPE 10
5
Hammer Curl
3
RPE 10
6
Bicep Curl (Cable)
3
RPE 10
7
Cable Crunch
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Low Decline Smith Machine Press
3
RPE 10
2
Shoulder Width Cable Fly
3
RPE 10
3
Dip (Assisted)
3
RPE 10
4
Single Arm Pushdown
4
RPE 10
5
Hammer Curl
3
RPE 10
6
Bicep Curl (Cable)
3
RPE 10
7
Cable Crunch
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Low Decline Smith Machine Press
3
RPE 10
2
Shoulder Width Cable Fly
3
RPE 10
3
Dip (Assisted)
3
RPE 10
4
Single Arm Pushdown
4
RPE 10
5
Hammer Curl
3
RPE 10
6
Bicep Curl (Cable)
3
RPE 10
7
Cable Crunch
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Low Decline Smith Machine Press
3
RPE 10
2
Shoulder Width Cable Fly
3
RPE 10
3
Dip (Assisted)
3
RPE 10
4
Single Arm Pushdown
4
RPE 10
5
Hammer Curl
3
RPE 10
6
Bicep Curl (Cable)
3
RPE 10
7
Cable Crunch
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Low Decline Smith Machine Press
3
RPE 10
2
Shoulder Width Cable Fly
3
RPE 10
3
Dip (Assisted)
3
RPE 10
4
Single Arm Pushdown
4
RPE 10
5
Hammer Curl
3
RPE 10
6
Bicep Curl (Cable)
3
RPE 10
7
Cable Crunch
4
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
RPE 10
2
Lateral Raise (Cable)
3
RPE 10
3
Dumbbell Row
2
RPE 9
4A
Inverted Row
3
RPE 9
4B
Reverse Pec Deck
3
RPE 10
5
Lat Prayer
3
RPE 10
6
Pull-Up (Assisted)
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
RPE 10
2
Lateral Raise (Cable)
3
RPE 10
3
Dumbbell Row
2
RPE 9
4A
Inverted Row
3
RPE 9
4B
Reverse Pec Deck
3
RPE 10
5
Lat Prayer
3
RPE 10
6
Pull-Up (Assisted)
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
RPE 10
2
Lateral Raise (Cable)
3
RPE 10
3
Dumbbell Row
2
RPE 9
4A
Inverted Row
3
RPE 9
4B
Reverse Pec Deck
3
RPE 10
5
Lat Prayer
3
RPE 10
6
Pull-Up (Assisted)
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
RPE 10
2
Lateral Raise (Cable)
3
RPE 10
3
Dumbbell Row
2
RPE 9
4A
Inverted Row
3
RPE 9
4B
Reverse Pec Deck
3
RPE 10
5
Lat Prayer
3
RPE 10
6
Pull-Up (Assisted)
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
RPE 10
2
Lateral Raise (Cable)
3
RPE 10
3
Dumbbell Row
2
RPE 9
4A
Inverted Row
3
RPE 9
4B
Reverse Pec Deck
3
RPE 10
5
Lat Prayer
3
RPE 10
6
Pull-Up (Assisted)
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
RPE 10
2
Lateral Raise (Cable)
3
RPE 10
3
Dumbbell Row
2
RPE 9
4A
Inverted Row
3
RPE 9
4B
Reverse Pec Deck
3
RPE 10
5
Lat Prayer
3
RPE 10
6
Pull-Up (Assisted)
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
RPE 10
2
Lateral Raise (Cable)
3
RPE 10
3
Dumbbell Row
2
RPE 9
4A
Inverted Row
3
RPE 9
4B
Reverse Pec Deck
3
RPE 10
5
Lat Prayer
3
RPE 10
6
Pull-Up (Assisted)
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
RPE 10
2
Lateral Raise (Cable)
3
RPE 10
3
Dumbbell Row
2
RPE 9
4A
Inverted Row
3
RPE 9
4B
Reverse Pec Deck
3
RPE 10
5
Lat Prayer
3
RPE 10
6
Pull-Up (Assisted)
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 8
2
Romanian Deadlift (Barbell)
2
RPE 10
3
Leg Extension
3
RPE 10
4
Lying Leg Curl
1
RPE 10
5
Standing Calf Raise
3
RPE 10
6
Abs Crunch (Weighted)
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 8
2
Romanian Deadlift (Barbell)
2
RPE 10
3
Leg Extension
3
RPE 10
4
Lying Leg Curl
1
RPE 10
5
Standing Calf Raise
3
RPE 10
6
Abs Crunch (Weighted)
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 8
2
Romanian Deadlift (Barbell)
2
RPE 10
3
Leg Extension
3
RPE 10
4
Lying Leg Curl
1
RPE 10
5
Standing Calf Raise
3
RPE 10
6
Abs Crunch (Weighted)
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 8
2
Romanian Deadlift (Barbell)
2
RPE 10
3
Leg Extension
3
RPE 10
4
Lying Leg Curl
1
RPE 10
5
Standing Calf Raise
3
RPE 10
6
Abs Crunch (Weighted)
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 8
2
Romanian Deadlift (Barbell)
2
RPE 10
3
Leg Extension
3
RPE 10
4
Lying Leg Curl
1
RPE 10
5
Standing Calf Raise
3
RPE 10
6
Abs Crunch (Weighted)
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 8
2
Romanian Deadlift (Barbell)
2
RPE 10
3
Leg Extension
3
RPE 10
4
Lying Leg Curl
1
RPE 10
5
Standing Calf Raise
3
RPE 10
6
Abs Crunch (Weighted)
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 8
2
Romanian Deadlift (Barbell)
2
RPE 10
3
Leg Extension
3
RPE 10
4
Lying Leg Curl
1
RPE 10
5
Standing Calf Raise
3
RPE 10
6
Abs Crunch (Weighted)
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 8
2
Romanian Deadlift (Barbell)
2
RPE 10
3
Leg Extension
3
RPE 10
4
Lying Leg Curl
1
RPE 10
5
Standing Calf Raise
3
RPE 10
6
Abs Crunch (Weighted)
3
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)3 Sets
@9
2A
Pec Fly (Dumbbell)2 Sets
@9.5
2B
Pec Deck (Machine)2 Sets
@10
3
Chest Press (Machine)3 Sets
@9.5
4A
Lateral Raise (Dumbbell)3 Sets
@9
4B
Upright Row (Barbell)3 Sets
@9.5
5
JM Press3 Sets
@8.5
6
Tricep Pushdown (Cable)3 Sets
@10
7
French Press3 Sets
@8.5
Day 3
1
One Arm Lateral Raise (Cable)4 Sets
@10
2
Squat (Smith Machine)3 Sets
@8
3
Leg Extension3 Sets
@10
4
Lying Leg Curl2 Sets
@10
5
Leg Press3 Sets
@8
6
Sit Up3 Sets
@8
Day 2
1
Bent Over Row (Barbell)3 Sets
@10
2
Lat Pulldown3 Sets
@10
3
Seated Row (Cable)3 Sets
@10
4
Reverse Pec Deck3 Sets
@9
5
Incline Curl (Dumbbell)4 Sets
@10
6
Preacher Curl (Dumbbell)4 Sets
@10
7
Calves Raise On Leg Press Machine4 Sets
@9
Day 6
1
Hack Squat3 Sets
@8
2
Romanian Deadlift (Barbell)2 Sets
@10
3
Leg Extension3 Sets
@10
4
Lying Leg Curl1 Set
@10
5
Standing Calf Raise3 Sets
@10
6
Abs Crunch (Weighted)3 Sets
@10
Day 5
1
Seated Overhead Press (Dumbbell)1 Set
@10
2
Lateral Raise (Cable)3 Sets
@10
3
Dumbbell Row2 Sets
@9
4A
Inverted Row3 Sets
@9
4B
Reverse Pec Deck3 Sets
@10
5
Lat Prayer3 Sets
@10
6
Pull-Up (Assisted)3 Sets
@10
Day 4
1
Low Decline Smith Machine Press3 Sets
@10
2
Shoulder Width Cable Fly3 Sets
@10
3
Dip (Assisted)3 Sets
@10
4
Single Arm Pushdown4 Sets
@10
5
Hammer Curl3 Sets
@10
6
Bicep Curl (Cable)3 Sets
@10
7
Cable Crunch4 Sets
@10