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Low Volume

by Oliver N.
1 athletes joined

Program Description

To trial low volume program

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 18, 2025 11:07
  • Last Edited
    Oct 19, 2025 05:17

Summary

Unlock your strength potential with the Low Volume program, designed for a focused 2-week journey that targets muscle growth and endurance. Committed to just 4 days a week, you'll engage in machine-based exercises like Leg Press, Chest Press, and Lateral Raises, ensuring a comprehensive workout for your legs, chest, and arms. Each session is crafted to push your limits with a manageable volume, allowing for optimal recovery while building strength. Get ready to elevate your training and see real results!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.9%
Triceps
11.7%
Biceps
9.5%
Middle Delts
9.3%
Front Delts
9%
Rear Delts
8%
Chest
8%
Lats
6.9%
Quadriceps
6.6%
Abs
6.6%
Hamstrings
5%
Calves
4%
Glutes
1.6%
Forearms
1.1%
Abductors
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
7 reps
RPE 7
2
Calf Raise (Machine)
3
10 reps
RPE 7
3
Leg Extension
2
10 reps
RPE 8
4
Leg Curl
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 8
2
Calf Raise (Machine)
3
12 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 9
4
Leg Curl
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
1
8 reps
RPE 7
3
Chest Press (Machine)
3
8 reps
RPE 7
4
Lying Leg Raise
3
9 reps
RPE 7
5
Tricep Pushdown (Cable)
3
9 reps
RPE 7
6
Push Up
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
9 reps
RPE 8
2
Lateral Raise (Dumbbell)
1
9 reps
RPE 8
3
Chest Press (Machine)
3
9 reps
RPE 8
4
Lying Leg Raise
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Push Up
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10 reps
RPE 7
2
Seated Row (Cable)
2
8 reps
RPE 7
3
Lying Dumbbell Bicep Curl
2
8 reps
RPE 7
4
Underhand Lat Pulldown
2
8 reps
RPE 7
5
Preacher Curl (EZ Bar)
2
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
11 reps
RPE 7
2
Seated Row (Cable)
2
9 reps
RPE 8
3
Lying Dumbbell Bicep Curl
2
9 reps
RPE 8
4
Underhand Lat Pulldown
2
9 reps
RPE 8
5
Preacher Curl (EZ Bar)
2
9 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
9 reps
RPE 8
2
Face Pull
2
9 reps
RPE 8
3
Chest Press (Machine)
2
9 reps
RPE 8
4
Seated Row (Cable)
2
9 reps
RPE 8
5
Tricep Pushdown (Cable)
2
9 reps
RPE 8
6
Bicep Curl (Cable)
2
9 reps
RPE 8
7
Lying Leg Raise
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 9
2
Face Pull
2
10 reps
RPE 9
3
Chest Press (Machine)
2
10 reps
RPE 9
4
Seated Row (Cable)
2
10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10 reps
RPE 9
6
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Lying Leg Raise
2
12 reps
RPE 10
Week 1
1 / 2 Weeks
Day 1
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@7
@7
@7
2
Calf Raise (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
3
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
@8
@8
4
Leg Curl
1 Set
1 Set
10 Reps
10 Reps
@8
@8
Day 2
1
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
2
Lateral Raise (Dumbbell)
1 Set
8 Reps
@7
3
Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
4
Lying Leg Raise
1 Set
1 Set
1 Set
9 Reps
9 Reps
9 Reps
@7
@7
@7
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
9 Reps
9 Reps
9 Reps
@7
@7
@7
6
Push Up
1 Set
@10
Day 3
1
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
2
Seated Row (Cable)
1 Set
1 Set
8 Reps
8 Reps
@7
@7
3
Lying Dumbbell Bicep Curl
1 Set
1 Set
8 Reps
8 Reps
@7
@7
4
Underhand Lat Pulldown
1 Set
1 Set
8 Reps
8 Reps
@7
@7
5
Preacher Curl (EZ Bar)
1 Set
1 Set
8 Reps
8 Reps
@7
@7
Day 4
1
Lateral Raise (Cable)
1 Set
1 Set
1 Set
9 Reps
9 Reps
9 Reps
@8
@8
@8
2
Face Pull
1 Set
1 Set
9 Reps
9 Reps
@8
@8
3
Chest Press (Machine)
1 Set
1 Set
9 Reps
9 Reps
@8
@8
4
Seated Row (Cable)
1 Set
1 Set
9 Reps
9 Reps
@8
@8
5
Tricep Pushdown (Cable)
1 Set
1 Set
9 Reps
9 Reps
@8
@8
6
Bicep Curl (Cable)
1 Set
1 Set
9 Reps
9 Reps
@8
@8
7
Lying Leg Raise
1 Set
1 Set
10 Reps
10 Reps
@9
@9