logo
BoostcampPNG

Low volume High intensity

by Anonymous
2 athletes joined

Program Description

Strong and jacked

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 21, 2025 04:24
  • Last Edited
    Jun 18, 2025 12:54

Summary

Unleash your potential with the **Low Volume High Intensity** program, designed to maximize strength gains over 10 weeks with just 4 training days per week. This program focuses on compound and isolation movements, pushing you to your limits with sets of 5-10 reps to failure. You'll target both upper and lower body muscles, ensuring balanced development and explosive power. Prepare to elevate your training intensity and achieve remarkable results!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.1%
Glutes
10.7%
Upper Back
9.3%
Quadriceps
8.6%
Triceps
8.4%
Lats
8.4%
Biceps
7.9%
Chest
7%
Front Delts
5.6%
Adductors
5.6%
Abs
4.6%
Middle Delts
4.4%
Lower Back
3.7%
Rear Delts
3%
Forearms
0.5%
Abductors
0.5%
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
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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Chest Supported Row (Machine)
2
RPE 10
5
Tricep Rope Push Down (Cable)
2
RPE 10
6
Face Away Cable Curl
2
RPE 10
7
Lateral Raise (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Chest Supported Row (Machine)
2
RPE 10
5
Tricep Rope Push Down (Cable)
2
RPE 10
6
Face Away Cable Curl
2
RPE 10
7
Lateral Raise (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Chest Supported Row (Machine)
2
RPE 10
5
Tricep Rope Push Down (Cable)
2
RPE 10
6
Face Away Cable Curl
2
RPE 10
7
Lateral Raise (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Chest Supported Row (Machine)
2
RPE 10
5
Tricep Rope Push Down (Cable)
2
RPE 10
6
Face Away Cable Curl
2
RPE 10
7
Lateral Raise (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Chest Supported Row (Machine)
2
RPE 10
5
Tricep Rope Push Down (Cable)
2
RPE 10
6
Face Away Cable Curl
2
RPE 10
7
Lateral Raise (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Chest Supported Row (Machine)
2
RPE 10
5
Tricep Rope Push Down (Cable)
2
RPE 10
6
Face Away Cable Curl
2
RPE 10
7
Lateral Raise (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Chest Supported Row (Machine)
2
RPE 10
5
Tricep Rope Push Down (Cable)
2
RPE 10
6
Face Away Cable Curl
2
RPE 10
7
Lateral Raise (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Chest Supported Row (Machine)
2
RPE 10
5
Tricep Rope Push Down (Cable)
2
RPE 10
6
Face Away Cable Curl
2
RPE 10
7
Lateral Raise (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Chest Supported Row (Machine)
2
RPE 10
5
Tricep Rope Push Down (Cable)
2
RPE 10
6
Face Away Cable Curl
2
RPE 10
7
Lateral Raise (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Chest Supported Row (Machine)
2
RPE 10
5
Tricep Rope Push Down (Cable)
2
RPE 10
6
Face Away Cable Curl
2
RPE 10
7
Lateral Raise (Cable)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hamstring Curl
2
RPE 10
3
Hip Thrust (Machine)
2
RPE 10
4
Leg Press
2
RPE 10
5
Hip Adductor (Machine)
2
RPE 10
6
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hamstring Curl
2
RPE 10
3
Hip Thrust (Machine)
2
RPE 10
4
Leg Press
2
RPE 10
5
Hip Adductor (Machine)
2
RPE 10
6
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hamstring Curl
2
RPE 10
3
Hip Thrust (Machine)
2
RPE 10
4
Leg Press
2
RPE 10
5
Hip Adductor (Machine)
2
RPE 10
6
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hamstring Curl
2
RPE 10
3
Hip Thrust (Machine)
2
RPE 10
4
Leg Press
2
RPE 10
5
Hip Adductor (Machine)
2
RPE 10
6
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hamstring Curl
2
RPE 10
3
Hip Thrust (Machine)
2
RPE 10
4
Leg Press
2
RPE 10
5
Hip Adductor (Machine)
2
RPE 10
6
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hamstring Curl
2
RPE 10
3
Hip Thrust (Machine)
2
RPE 10
4
Leg Press
2
RPE 10
5
Hip Adductor (Machine)
2
RPE 10
6
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hamstring Curl
2
RPE 10
3
Hip Thrust (Machine)
2
RPE 10
4
Leg Press
2
RPE 10
5
Hip Adductor (Machine)
2
RPE 10
6
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hamstring Curl
2
RPE 10
3
Hip Thrust (Machine)
2
RPE 10
4
Leg Press
2
RPE 10
5
Hip Adductor (Machine)
2
RPE 10
6
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hamstring Curl
2
RPE 10
3
Hip Thrust (Machine)
2
RPE 10
4
Leg Press
2
RPE 10
5
Hip Adductor (Machine)
2
RPE 10
6
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Hamstring Curl
2
RPE 10
3
Hip Thrust (Machine)
2
RPE 10
4
Leg Press
2
RPE 10
5
Hip Adductor (Machine)
2
RPE 10
6
Abs Crunch (Machine)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
RPE 10
2
Chest Press (Machine)
2
RPE 10
3
Lat Pulldown (Close Grip)
2
RPE 10
4
Push Up
1
RPE 10
5
Overhead Tricep Extension (Cable)
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Reverse Pec Deck
2
RPE 10
8
Lateral Raise (Dumbbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
RPE 10
2
Chest Press (Machine)
2
RPE 10
3
Lat Pulldown (Close Grip)
2
RPE 10
4
Push Up
1
RPE 10
5
Overhead Tricep Extension (Cable)
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Reverse Pec Deck
2
RPE 10
8
Lateral Raise (Dumbbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
RPE 10
2
Chest Press (Machine)
2
RPE 10
3
Lat Pulldown (Close Grip)
2
RPE 10
4
Push Up
1
RPE 10
5
Overhead Tricep Extension (Cable)
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Reverse Pec Deck
2
RPE 10
8
Lateral Raise (Dumbbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
RPE 10
2
Chest Press (Machine)
2
RPE 10
3
Lat Pulldown (Close Grip)
2
RPE 10
4
Push Up
1
RPE 10
5
Overhead Tricep Extension (Cable)
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Reverse Pec Deck
2
RPE 10
8
Lateral Raise (Dumbbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
RPE 10
2
Chest Press (Machine)
2
RPE 10
3
Lat Pulldown (Close Grip)
2
RPE 10
4
Push Up
1
RPE 10
5
Overhead Tricep Extension (Cable)
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Reverse Pec Deck
2
RPE 10
8
Lateral Raise (Dumbbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
RPE 10
2
Chest Press (Machine)
2
RPE 10
3
Lat Pulldown (Close Grip)
2
RPE 10
4
Push Up
1
RPE 10
5
Overhead Tricep Extension (Cable)
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Reverse Pec Deck
2
RPE 10
8
Lateral Raise (Dumbbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
RPE 10
2
Chest Press (Machine)
2
RPE 10
3
Lat Pulldown (Close Grip)
2
RPE 10
4
Push Up
1
RPE 10
5
Overhead Tricep Extension (Cable)
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Reverse Pec Deck
2
RPE 10
8
Lateral Raise (Dumbbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
RPE 10
2
Chest Press (Machine)
2
RPE 10
3
Lat Pulldown (Close Grip)
2
RPE 10
4
Push Up
1
RPE 10
5
Overhead Tricep Extension (Cable)
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Reverse Pec Deck
2
RPE 10
8
Lateral Raise (Dumbbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
RPE 10
2
Chest Press (Machine)
2
RPE 10
3
Lat Pulldown (Close Grip)
2
RPE 10
4
Push Up
1
RPE 10
5
Overhead Tricep Extension (Cable)
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Reverse Pec Deck
2
RPE 10
8
Lateral Raise (Dumbbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
RPE 10
2
Chest Press (Machine)
2
RPE 10
3
Lat Pulldown (Close Grip)
2
RPE 10
4
Push Up
1
RPE 10
5
Overhead Tricep Extension (Cable)
2
RPE 10
6
Alternating Dumbbell Curl
2
RPE 10
7
Reverse Pec Deck
2
RPE 10
8
Lateral Raise (Dumbbell)
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Thrust (Machine)
2
RPE 10
5
Hamstring Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Thrust (Machine)
2
RPE 10
5
Hamstring Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Thrust (Machine)
2
RPE 10
5
Hamstring Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Thrust (Machine)
2
RPE 10
5
Hamstring Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Thrust (Machine)
2
RPE 10
5
Hamstring Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Thrust (Machine)
2
RPE 10
5
Hamstring Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Thrust (Machine)
2
RPE 10
5
Hamstring Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Thrust (Machine)
2
RPE 10
5
Hamstring Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Thrust (Machine)
2
RPE 10
5
Hamstring Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Thrust (Machine)
2
RPE 10
5
Hamstring Curl
2
RPE 10
6
Hip Adductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
1
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
@10
2
Lat Pulldown
2 Sets
@10
3
Pec Deck (Machine)
1 Set
@10
4
Chest Supported Row (Machine)
2 Sets
@10
5
Tricep Rope Push Down (Cable)
2 Sets
@10
6
Face Away Cable Curl
2 Sets
@10
7
Lateral Raise (Cable)
2 Sets
@10
Day 2
1
Squat (Barbell)
2 Sets
@8.5
2
Hamstring Curl
2 Sets
@10
3
Hip Thrust (Machine)
2 Sets
@10
4
Leg Press
2 Sets
@10
5
Hip Adductor (Machine)
2 Sets
@10
6
Abs Crunch (Machine)
1 Set
@10
Day 3
1
Seated Row (Cable)
2 Sets
@10
2
Chest Press (Machine)
2 Sets
@10
3
Lat Pulldown (Close Grip)
2 Sets
@10
4
Push Up
1 Set
@10
5
Overhead Tricep Extension (Cable)
2 Sets
@10
6
Alternating Dumbbell Curl
2 Sets
@10
7
Reverse Pec Deck
2 Sets
@10
8
Lateral Raise (Dumbbell)
1 Set
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
@9
2
Bulgarian Split Squat (Dumbbell)
1 Set
@10
3
Leg Extension
2 Sets
@10
4
Hip Thrust (Machine)
2 Sets
@10
5
Hamstring Curl
2 Sets
@10
6
Hip Adductor (Machine)
2 Sets
@10
7
Abs Crunch (Machine)
1 Set
@10