volume maxing with joint integrity
Getting a little more volume with use of more machine based exercises
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | T-Bar Row | 1 | 6 reps |
| 2 | 8 reps | ||
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 8 reps |
| 3 | Matrix Lat Pulldown Machine | 3 | 0 reps |
| 4 | Matrix shoulder press | 3 | 0 reps |
| Superset | |||
| 5A | Y Raise (Dumbbell) | 3 | 0 reps |
| 5B | Incline Bicep Curl | 2 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Calf Raise (Machine) | 3 | 8 reps |
| Superset | |||
| 2A | Lying Leg Curl | 3 | 8 reps |
| 2B | Leg Extension | 3 | 10 reps |
| 3 | Hack Squat | 1 | 6 reps |
| 1 | 8 reps | ||
| 4 | Hip Abductor (Machine) | 3 | 8 reps |
| 5 | Hip Thrust (Smith Machine) | 1 | 10 reps |
| 2 | 12 reps | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Fly (Machine) | 2 | 8 reps |
| 2 | Hammer press Matrix | 1 | 6 reps |
| 2 | 8 reps | ||
| 3 | Seated Lateral Raises | 3 | 8 reps |
| 4 | Seated Dip (Machine) | 4 | 0 reps |
| Superset | |||
| 5A | Cable Crunch | 3 | 0 reps |
| 5B | Rear Delt Fly (Cable) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Calf Raise (Machine) | 3 | 8 reps |
| 2 | Lat Pulldown | 2 | 8 reps |
| 3 | Seated Row (Cable) | 4 | 8 reps |
| Superset | |||
| 4A | Upright Row (Cable) | 3 | 8 reps |
| 4B | Rear Delt Fly (Machine) | 3 | 8 reps |
| 5 | Standing Pullover (Cable) | 3 | 10 reps |
| 6 | Hammer Curl (Dumbbell) | 2 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Seated Hamstring Curl | 3 | 10 reps |
| 1B | Leg Extension | 3 | 8 reps |
| 2 | Hip Abductor (Machine) | 3 | 8 reps |
| 3 | Leg Press | 3 | 8 reps |
| 4 | Romanian Deadlift (Barbell) | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Calf Raise (Machine) | 3 | 8 reps |
| 2 | Incline Chest Press (Machine) | 4 | 8 reps |
| 3 | Incline chest fly clavicle | 3 | 10 reps |
| 4 | Lateral Raise (Cable) | 3 | 8 reps |
| 5 | Bicep Curl (Cable) | 3 | 8 reps |
| 6 | Hanging Leg Raise | 3 | 0 reps |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, volume maxing with joint integrity is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 90 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.
volume maxing with joint integrity 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
volume maxing with joint integrity 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.
Get started
