High Intensity, High Frequency, Low Volume
Unleash your potential with 18 weeks of high-intensity training that maximizes results in minimal time—transform your strength and endurance today!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Press (Machine) | 1 | 6–10 reps |
| 2 | Shoulder Press (Plate Loaded) | 1 | 6–10 reps |
| 3 | Tricep Pushdown (Cable) | 1 | 6–10 reps |
| 4 | Lat Pulldown (Neutral Grip) | 1 | 6–10 reps |
| 5 | Chest Supported Row (Machine) | 1 | 6–10 reps |
| 6 | Lateral Raise (Cable) | 1 | 6–12 reps |
| 7 | Rear Delt Fly (Machine) | 1 | 6–12 reps |
| 8 | Preacher Curl (Machine) | 1 | 6–10 reps |
| 9 | Abs Crunch (Machine) | 1 | 6–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Plate Loaded Chest Press | 1 | 6–10 reps |
| 2 | Seated Shoulder Press (Dumbbell) | 1 | 6–10 reps |
| 3 | Single Arm Overhead Tricep Extension | 1 | 6–10 reps |
| 4 | Lat Pulldown (Single Arm) | 1 | 6–10 reps |
| 5 | Cable Low Row | 1 | 6–10 reps |
| 6 | Lateral Raise (Dumbbell) | 1 | 6–10 reps |
| 7 | Single Arm Rear Delt Cable Fly | 1 | 6–10 reps |
| 8 | Bicep Curl (EZ Bar) | 1 | 6–10 reps |
| 9 | Abs Crunch (Machine) | 1 | 6–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 1 | 6–10 reps |
| 2 | shoulder Press (Smith) | 1 | 6–10 reps |
| 3 | Dip (Weighted) | 1 | 6–10 reps |
| 4 | Lat Pulldown | 1 | 6–10 reps |
| 5 | T-Bar Row | 1 | 6–10 reps |
| 6 | Lateral Raise (Machine) | 1 | 6–12 reps |
| 7 | Reverse Pec Deck | 1 | 6–10 reps |
| 8 | Bicep Curl (Cable) | 1 | 6–10 reps |
| 9 | Abs Crunch (Machine) | 1 | 6–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 1 | 6–10 reps |
| 2 | Leg Extension | 1 | 6–10 reps |
| 3 | Hip Adductor (Machine) | 1 | 6–10 reps |
| 4 | Hip Abductor (Machine) | 1 | 6–10 reps |
| 5 | Single-Leg Leg Curl | 1 | 6–10 reps |
| 6 | Back Extension | 1 | 6–10 reps |
| 7 | Standing Calf Raise | 1 | 6–10 reps |
| 1 | 10–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 1 | 6–10 reps |
| 2 | Leg Extension | 1 | 6–10 reps |
| 3 | Hip Adductor (Machine) | 1 | 6–10 reps |
| 4 | Hip Abductor (Machine) | 1 | 6–10 reps |
| 5 | Back Extension | 1 | 6–10 reps |
| 6 | Lying Leg Curl | 1 | 6–10 reps |
| 7 | Standing Calf Raise | 1 | 6–10 reps |
| 1 | 10–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 1 | 6–10 reps |
| 2 | Leg Extension | 1 | 6–10 reps |
| 3 | Hip Adductor (Machine) | 1 | 6–10 reps |
| 4 | Hip Abductor (Machine) | 1 | 6–10 reps |
| 5 | Back Extension | 1 | 6–10 reps |
| 6 | Leg Curl | 1 | 6–10 reps |
| 7 | Standing Calf Raise | 1 | 6–10 reps |
| 1 | 10–20 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, High Intensity, High Frequency, Low Volume is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
High Intensity, High Frequency, Low Volume is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
High Intensity, High Frequency, Low Volume is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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