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High Frequent High Intensity Low Volume Training

by Linus

Program Description

To Build a Foundation

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Feb 24, 2025 07:44
  • Last Edited
    Jun 18, 2025 11:42

Summary

Elevate your training with the High Frequency High Intensity Low Volume program, designed for those ready to push their limits in just one week. This three-day regimen combines explosive movements like the Barbell Bench Press and Squat with targeted isolation exercises such as Cable Lateral Raises and Bicep Curls. Each session focuses on maximizing intensity while keeping volume low, ensuring you build strength efficiently. Get ready to challenge yourself and see results fast!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 10
2
Bench Press (Barbell)
1
1
4-6 reps
5-10 reps
RPE 10
RPE 10
3
Lat Pulldown
1
5-8 reps
RPE 9.5
4
Squat (Barbell)
1
1
4-6 reps
6-8 reps
RPE 10
RPE 9
5
Deadlift (Barbell)
2
RPE 10
6
Butterfly Reverse
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-8 reps
4-8 reps
RPE 10
RPE 9
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Squat (Barbell)
2
4-6 reps
RPE 10
4
Bicep Curl (Cable)
2
RPE 10
5
Preacher Curl (EZ Bar)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 10
2
Bench Press (Barbell)
1
1
4-6 reps
5-10 reps
RPE 10
RPE 10
3
Lat Pulldown
1
5-8 reps
RPE 9.5
4
Squat (Barbell)
1
1
4-6 reps
6-8 reps
RPE 10
RPE 9
5
Deadlift (Barbell)
2
RPE 10
6
Butterfly Reverse
2
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Lateral Raise (Cable)
2 Sets
8 Reps
@10
2
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
5-10 Reps
@10
@10
3
Lat Pulldown
1 Set
5-8 Reps
@9.5
4
Squat (Barbell)
1 Set
1 Set
4-6 Reps
6-8 Reps
@10
@9
5
Deadlift (Barbell)
2 Sets
@10
6
Butterfly Reverse
2 Sets
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@10
@9
2
Lat Pulldown
2 Sets
5-8 Reps
@10
3
Squat (Barbell)
2 Sets
4-6 Reps
@10
4
Bicep Curl (Cable)
2 Sets
@10
5
Preacher Curl (EZ Bar)
2 Sets
@10
Day 3
1
Lateral Raise (Cable)
2 Sets
8 Reps
@10
2
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
5-10 Reps
@10
@10
3
Lat Pulldown
1 Set
5-8 Reps
@9.5
4
Squat (Barbell)
1 Set
1 Set
4-6 Reps
6-8 Reps
@10
@9
5
Deadlift (Barbell)
2 Sets
@10
6
Butterfly Reverse
2 Sets
@10