logo
BoostcampPNG

New Full Body Low Volume

by Noah
1 athletes joined
5.0
(1 rating)

Program Description

Full body but with low volume.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 03, 2024 03:32
  • Last Edited
    Jun 18, 2025 09:14

Summary

Transform your physique with the New Full Body Low Volume program, a focused 12-week journey designed for those looking to maximize results in just three days a week. This program combines targeted machine and free weight exercises to effectively build strength across all major muscle groups, including legs, chest, back, and arms. With a low-volume approach, you'll enhance your performance while minimizing fatigue, making it perfect for busy schedules. Get ready to elevate your training and achieve your fitness goals with efficient, effective workouts!
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Lat Pulldown (Single Arm)
2
-
4
Seated Dumbbell Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Leg Press
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Chest Press (Machine)
1
-
3
Lat Pulldown (Single Arm)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Seated Dumbbell Curl
2
-
6
Tricep Pushdown (Cable)
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Chest Press (Machine)
1
-
3
Lat Pulldown (Single Arm)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Seated Dumbbell Curl
2
-
6
Tricep Pushdown (Cable)
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Chest Press (Machine)
1
-
3
Lat Pulldown (Single Arm)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Seated Dumbbell Curl
2
-
6
Tricep Pushdown (Cable)
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Chest Press (Machine)
1
-
3
Lat Pulldown (Single Arm)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Seated Dumbbell Curl
2
-
6
Tricep Pushdown (Cable)
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Chest Press (Machine)
1
-
3
Lat Pulldown (Single Arm)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Seated Dumbbell Curl
2
-
6
Tricep Pushdown (Cable)
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Chest Press (Machine)
1
-
3
Lat Pulldown (Single Arm)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Seated Dumbbell Curl
2
-
6
Tricep Pushdown (Cable)
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Chest Press (Machine)
1
-
3
Lat Pulldown (Single Arm)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Seated Dumbbell Curl
2
-
6
Tricep Pushdown (Cable)
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Chest Press (Machine)
1
-
3
Lat Pulldown (Single Arm)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Seated Dumbbell Curl
2
-
6
Tricep Pushdown (Cable)
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Chest Press (Machine)
1
-
3
Lat Pulldown (Single Arm)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Seated Dumbbell Curl
2
-
6
Tricep Pushdown (Cable)
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Chest Press (Machine)
1
-
3
Lat Pulldown (Single Arm)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Seated Dumbbell Curl
2
-
6
Tricep Pushdown (Cable)
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Lat Pulldown (Single Arm)
2
-
4
Seated Dumbbell Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Leg Press
2
-
7
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Shoulder Press (Machine)
2
-
4
Chest Fly (Machine)
2
-
5
Tricep Extension (Machine)
2
-
6
Leg Extension
2
-
7
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Fly (Machine)
1
-
4
Tricep Extension (Machine)
2
-
5
Preacher Curl (Barbell)
2
-
6
Leg Extension
2
-
7
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Fly (Machine)
1
-
4
Tricep Extension (Machine)
2
-
5
Preacher Curl (Barbell)
2
-
6
Leg Extension
2
-
7
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Fly (Machine)
1
-
4
Tricep Extension (Machine)
2
-
5
Preacher Curl (Barbell)
2
-
6
Leg Extension
2
-
7
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Fly (Machine)
1
-
4
Tricep Extension (Machine)
2
-
5
Preacher Curl (Barbell)
2
-
6
Leg Extension
2
-
7
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Fly (Machine)
1
-
4
Tricep Extension (Machine)
2
-
5
Preacher Curl (Barbell)
2
-
6
Leg Extension
2
-
7
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Fly (Machine)
1
-
4
Tricep Extension (Machine)
2
-
5
Preacher Curl (Barbell)
2
-
6
Leg Extension
2
-
7
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Fly (Machine)
1
-
4
Tricep Extension (Machine)
2
-
5
Preacher Curl (Barbell)
2
-
6
Leg Extension
2
-
7
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Fly (Machine)
1
-
4
Tricep Extension (Machine)
2
-
5
Preacher Curl (Barbell)
2
-
6
Leg Extension
2
-
7
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Fly (Machine)
1
-
4
Tricep Extension (Machine)
2
-
5
Preacher Curl (Barbell)
2
-
6
Leg Extension
2
-
7
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Fly (Machine)
1
-
4
Tricep Extension (Machine)
2
-
5
Preacher Curl (Barbell)
2
-
6
Leg Extension
2
-
7
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Shoulder Press (Machine)
2
-
4
Chest Fly (Machine)
2
-
5
Tricep Extension (Machine)
2
-
6
Leg Extension
2
-
7
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Pushdown
2
-
6
Hammer Curl
2
-
7
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
1
-
3
Lateral Raise (Cable)
2
-
4
Single Arm Pushdown
2
-
5
Hammer Curl
2
-
6
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
1
-
3
Lateral Raise (Cable)
2
-
4
Single Arm Pushdown
2
-
5
Hammer Curl
2
-
6
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
1
-
3
Lateral Raise (Cable)
2
-
4
Single Arm Pushdown
2
-
5
Hammer Curl
2
-
6
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
1
-
3
Lateral Raise (Cable)
2
-
4
Single Arm Pushdown
2
-
5
Hammer Curl
2
-
6
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
1
-
3
Lateral Raise (Cable)
2
-
4
Single Arm Pushdown
2
-
5
Hammer Curl
2
-
6
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
1
-
3
Lateral Raise (Cable)
2
-
4
Single Arm Pushdown
2
-
5
Hammer Curl
2
-
6
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
1
-
3
Lateral Raise (Cable)
2
-
4
Single Arm Pushdown
2
-
5
Hammer Curl
2
-
6
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
1
-
3
Lateral Raise (Cable)
2
-
4
Single Arm Pushdown
2
-
5
Hammer Curl
2
-
6
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
1
-
3
Lateral Raise (Cable)
2
-
4
Single Arm Pushdown
2
-
5
Hammer Curl
2
-
6
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
1
-
3
Lateral Raise (Cable)
2
-
4
Single Arm Pushdown
2
-
5
Hammer Curl
2
-
6
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Pushdown
2
-
6
Hammer Curl
2
-
7
Straight Leg Calf Raise
2
-
Week 1
1 / 12 Weeks
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
-
2
Chest Press (Machine)
2 Sets
-
3
Rear Delt Fly (Machine)
2 Sets
-
4
Lateral Raise (Cable)
2 Sets
-
5
Single Arm Pushdown
2 Sets
-
6
Hammer Curl
2 Sets
-
7
Straight Leg Calf Raise
2 Sets
-
Day 2
1
Chest Supported Row (Machine)
2 Sets
-
2
Preacher Curl (Barbell)
2 Sets
-
3
Shoulder Press (Machine)
2 Sets
-
4
Chest Fly (Machine)
2 Sets
-
5
Tricep Extension (Machine)
2 Sets
-
6
Leg Extension
2 Sets
-
7
Straight Leg Calf Raise
2 Sets
-
Day 1
1
Chest Press (Machine)
2 Sets
-
2
Tricep Pushdown (Cable)
2 Sets
-
3
Lat Pulldown (Single Arm)
2 Sets
-
4
Seated Dumbbell Curl
2 Sets
-
5
Lateral Raise (Dumbbell)
2 Sets
-
6
Leg Press
2 Sets
-
7
Straight Leg Calf Raise
2 Sets
-