Low volume High intensity
Short and effective,
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 0 reps | @10 |
| 2 | Lat Pulldown | 2 | 0 reps | @10 |
| 3 | Pec Deck (Machine) | 1 | 0 reps | @10 |
| 4 | Chest Supported Row (Machine) | 2 | 0 reps | @10 |
| 5 | Tricep Rope Push Down (Cable) | 2 | 0 reps | @10 |
| 6 | Face Away Cable Curl | 2 | 0 reps | @10 |
| 7 | Lateral Raise (Cable) | 2 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 0 reps | @8.5 |
| 2 | Hamstring Curl | 2 | 0 reps | @10 |
| 3 | Hip Thrust (Machine) | 2 | 0 reps | @10 |
| 4 | Leg Press | 2 | 0 reps | @10 |
| 5 | Hip Adductor (Machine) | 2 | 0 reps | @10 |
| 6 | Abs Crunch (Machine) | 1 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Row (Cable) | 2 | 0 reps | @10 |
| 2 | Chest Press (Machine) | 2 | 0 reps | @10 |
| 3 | Lat Pulldown (Close Grip) | 2 | 0 reps | @10 |
| 4 | Push Up | 1 | 0 reps | @10 |
| 5 | Overhead Tricep Extension (Cable) | 2 | 0 reps | @10 |
| 6 | Alternating Dumbbell Curl | 2 | 0 reps | @10 |
| 7 | Reverse Pec Deck | 2 | 0 reps | @10 |
| 8 | Lateral Raise (Dumbbell) | 1 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 2 | 0 reps | @9 |
| 2 | Bulgarian Split Squat (Dumbbell) | 1 | 0 reps | @10 |
| 3 | Leg Extension | 2 | 0 reps | @10 |
| 4 | Hip Thrust (Machine) | 2 | 0 reps | @10 |
| 5 | Hamstring Curl | 2 | 0 reps | @10 |
| 6 | Hip Adductor (Machine) | 2 | 0 reps | @10 |
| 7 | Abs Crunch (Machine) | 1 | 0 reps | @10 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Low volume High intensity is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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.
Low volume High intensity is structured around 4 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Low volume High intensity 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
