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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
    Jun 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!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
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