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BoostcampPNG

High Volume Training (HVT)

by Rishabh Kishore Shah
5 athletes joined

Program Description

Hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jan 22, 2024 04:06
  • Last Edited
    Sep 24, 2024 03:52
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ON THE BOOSTCAMP APP
FOR FREE
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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 Press
3 Sets
@8.5
6
Tricep Pushdown (Cable)
3 Sets
@10
7
French Press
3 Sets
@8.5
Day 3
1
One Arm Lateral Raise (Cable)
4 Sets
@10
2
Squat (Smith Machine)
3 Sets
@8
3
Leg Extension
3 Sets
@10
4
Lying Leg Curl
2 Sets
@10
5
Leg Press
3 Sets
@8
6
Sit Up
3 Sets
@8
Day 2
1
Bent Over Row (Barbell)
3 Sets
@10
2
Lat Pulldown
3 Sets
@10
3
Seated Row (Cable)
3 Sets
@10
4
Reverse Pec Deck
3 Sets
@9
5
Incline Curl (Dumbbell)
4 Sets
@10
6
Preacher Curl (Dumbbell)
4 Sets
@10
7
Calves Raise On Leg Press Machine
4 Sets
@9
Day 6
1
Hack Squat
3 Sets
@8
2
Romanian Deadlift (Barbell)
2 Sets
@10
3
Leg Extension
3 Sets
@10
4
Lying Leg Curl
1 Set
@10
5
Standing Calf Raise
3 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 Row
2 Sets
@9
4A
Inverted Row
3 Sets
@9
4B
Reverse Pec Deck
3 Sets
@10
5
Lat Prayer
3 Sets
@10
6
Pull-Up (Assisted)
3 Sets
@10
Day 4
1
Low Decline Smith Machine Press
3 Sets
@10
2
Shoulder Width Cable Fly
3 Sets
@10
3
Dip (Assisted)
3 Sets
@10
4
Single Arm Pushdown
4 Sets
@10
5
Hammer Curl
3 Sets
@10
6
Bicep Curl (Cable)
3 Sets
@10
7
Cable Crunch
4 Sets
@10