High Volume 5 days 8 weeks
High Volume Training for experienced lifters
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Abs Crunch (Machine) | 3 | 0 reps |
| 2 | Leg Raise (Captain's Chair) | 3 | 0 reps |
| 3 | Barbell Row | 1 | 15 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 4 | Seated Row (Cable) | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 5 | Dumbbell Row | 3 | 8 reps |
| 6 | Wide Grip Lat Pulldown | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 7 | Underhand Lat Pulldown | 1 | 0 reps |
| 8 | Romanian Deadlift (Barbell) | 1 | 10 reps |
| 1 | 8 reps | ||
| 2 | 6 reps | ||
| 9 | Hyperextension | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 15 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 2 | Leg Press (45 Degrees) | 4 | 8 reps |
| 3 | Leg Extension | 2 | 15 reps |
| 2 | 8 reps | ||
| 1 | 6 reps | ||
| 4 | Lying Leg Curl | 1 | 15 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | 6 reps | ||
| 5 | Leg Curl | 5 | 10 reps |
| 6 | Hip Thrust (Machine) | 5 | 10 reps |
| Superset | |||
| 7A | Hip Abductor (Machine) | 5 | 10 reps |
| 7B | Hip Adductor (Machine) | 5 | 10 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio | 1 | 45 min | @7 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Standing Calf Raise | 1 | 15 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 2 | Seated Calf Raise | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 3 | Seated Shoulder Press (Dumbbell) | 1 | 15 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 4 | Front Raise | 1 | 15 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 5 | Lateral Raise (Machine) | 3 | 8 reps |
| Superset | |||
| 6A | Lateral Raise (Dumbbell) | 3 | 8 reps |
| 6B | High Pull | 3 | 8 reps |
| 7 | One Arm Lateral Raise (Cable) | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Abs Crunch (Machine) | 3 | 0+ reps |
| 2 | Leg Raise (Captain's Chair) | 3 | 0+ reps |
| 3 | Bicep Curl (EZ Bar) | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 4 | Preacher Curl (Barbell) | 3 | 8 reps |
| 5 | Incline Curl (Dumbbell) | 4 | 8 reps |
| 6 | Bicep Curl (Cable) | 3 | 8 reps |
| 7 | Skull Crusher (Barbell) | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 8 | Tricep Rope Push Down (Cable) | 4 | 8 reps |
| 9 | French Press | 4 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Standing Calf Raise | 1 | 15 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 2 | Seated Calf Raise | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 3 | Incline Chest Press (Machine) | 1 | 15 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 4 | Bench Press (Dumbbell) | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| Superset | |||
| 5A | Incline Bench Press (Dumbbell) | 3 | 8 reps |
| 5B | Incline Chest Fly (Dumbbell) | 3 | 8 reps |
| 6 | Decline Bench Press (Barbell) | 3 | 8 reps |
| 7 | Chest Fly (Machine) | 7 | 10 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, High Volume 5 days 8 weeks is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 70 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 Volume 5 days 8 weeks 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
High Volume 5 days 8 weeks 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
