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Full Body + Arm High Intensity Low Volume

by tarun
2 athletes joined

Program Description

Recommended Schedule: Monday - Full Body Tuesday - Rest Wednesday - Full Body Thursday - Rest Friday - Full Body Saturday - Arm Sunday - Rest Go to 0-1RIR EVERY. SET.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 30, 2024 08:51
  • Last Edited
    Jun 18, 2025 10:49

Summary

Transform your physique with the **Full Body + Arm High Intensity Low Volume** program, designed for those seeking to maximize muscle gains in just 8 weeks. This 4-day-a-week regimen combines targeted exercises like Overhead Tricep Extensions and Preacher Curls, ensuring you build strength and definition in your arms while also engaging your entire body. With a focus on high intensity and low volume, you’ll push your limits and achieve lasting results. Get ready to challenge yourself and redefine your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Triceps
18.3%
Front Delts
11.2%
Biceps
10.5%
Chest
9.9%
Upper Back
8.7%
Hamstrings
8.1%
Middle Delts
6.8%
Lats
6.7%
Quadriceps
6.2%
Forearms
4.7%
Glutes
4.2%
Lower Back
2.3%
Abs
1.2%
Adductors
0.8%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
3-7 reps
-
2
Pec Deck (Machine)
2
5-10 reps
-
3
Tricep Extension (Cable)
1
5-10 reps
-
4
Bicep Curl (Cable)
1
5-10 reps
-
5
Lat Pulldown
1
3-9 reps
-
6
Leg Extension
1
6-9 reps
-
7
Hamstring Curl
1
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
3-7 reps
-
2
Pec Deck (Machine)
2
5-10 reps
-
3
Lat Pulldown
1
3-9 reps
-
4
Leg Extension
1
6-9 reps
-
5
Hamstring Curl
1
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
3-7 reps
-
2
Pec Deck (Machine)
2
5-10 reps
-
3
Lat Pulldown
1
3-9 reps
-
4
Leg Extension
1
6-9 reps
-
5
Hamstring Curl
1
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
3-7 reps
-
2
Pec Deck (Machine)
2
5-10 reps
-
3
Lat Pulldown
1
3-9 reps
-
4
Leg Extension
1
6-9 reps
-
5
Hamstring Curl
1
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
3-7 reps
-
2
Pec Deck (Machine)
2
5-10 reps
-
3
Lat Pulldown
1
3-9 reps
-
4
Leg Extension
1
6-9 reps
-
5
Hamstring Curl
1
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
3-7 reps
-
2
Pec Deck (Machine)
2
5-10 reps
-
3
Lat Pulldown
1
3-9 reps
-
4
Leg Extension
1
6-9 reps
-
5
Hamstring Curl
1
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
3-7 reps
-
2
Pec Deck (Machine)
2
5-10 reps
-
3
Lat Pulldown
1
3-9 reps
-
4
Leg Extension
1
6-9 reps
-
5
Hamstring Curl
1
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
3-7 reps
-
2
Pec Deck (Machine)
2
5-10 reps
-
3
Lat Pulldown
1
3-9 reps
-
4
Leg Extension
1
6-9 reps
-
5
Hamstring Curl
1
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
-
2
Romanian Deadlift (Barbell)
1
3-7 reps
-
3
Seated Dip (Machine)
1
3-7 reps
-
4
Hammer Curl
1
5-10 reps
-
5
Incline Bench Press (Dumbbell)
1
3-7 reps
-
6
Standing Behind Neck Shoulder Press (Barbell)
1
3-7 reps
-
7
High Row
1
3-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
-
2
Romanian Deadlift (Barbell)
1
3-7 reps
-
3
Incline Bench Press (Dumbbell)
2
3-7 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
1
3-7 reps
-
5
High Row
1
3-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
-
2
Romanian Deadlift (Barbell)
1
3-7 reps
-
3
Incline Bench Press (Dumbbell)
2
3-7 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
1
3-7 reps
-
5
High Row
1
3-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
-
2
Romanian Deadlift (Barbell)
1
3-7 reps
-
3
Incline Bench Press (Dumbbell)
2
3-7 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
1
3-7 reps
-
5
High Row
1
3-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
-
2
Romanian Deadlift (Barbell)
1
3-7 reps
-
3
Incline Bench Press (Dumbbell)
2
3-7 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
1
3-7 reps
-
5
High Row
1
3-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
-
2
Romanian Deadlift (Barbell)
1
3-7 reps
-
3
Incline Bench Press (Dumbbell)
2
3-7 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
1
3-7 reps
-
5
High Row
1
3-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
-
2
Romanian Deadlift (Barbell)
1
3-7 reps
-
3
Incline Bench Press (Dumbbell)
2
3-7 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
1
3-7 reps
-
5
High Row
1
3-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
-
2
Romanian Deadlift (Barbell)
1
3-7 reps
-
3
Incline Bench Press (Dumbbell)
2
3-7 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
1
3-7 reps
-
5
High Row
1
3-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
3-7 reps
-
2
Dip (Weighted)
2
3-7 reps
-
3
Chest Supported Row (Machine)
1
3-7 reps
-
4
Shoulder Press (Plate Loaded)
1
3-7 reps
-
5
Leg Press (45 Degrees)
1
5-10 reps
-
6
Hamstring Curl
1
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
3-7 reps
-
2
Dip (Weighted)
2
3-7 reps
-
3
Shoulder Press (Plate Loaded)
1
3-7 reps
-
4
Leg Press (45 Degrees)
1
5-10 reps
-
5
Hamstring Curl
1
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
3-7 reps
-
2
Dip (Weighted)
2
3-7 reps
-
3
Shoulder Press (Plate Loaded)
1
3-7 reps
-
4
Leg Press (45 Degrees)
1
5-10 reps
-
5
Hamstring Curl
1
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
3-7 reps
-
2
Dip (Weighted)
2
3-7 reps
-
3
Shoulder Press (Plate Loaded)
1
3-7 reps
-
4
Leg Press (45 Degrees)
1
5-10 reps
-
5
Hamstring Curl
1
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
3-7 reps
-
2
Dip (Weighted)
2
3-7 reps
-
3
Shoulder Press (Plate Loaded)
1
3-7 reps
-
4
Leg Press (45 Degrees)
1
5-10 reps
-
5
Hamstring Curl
1
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
3-7 reps
-
2
Dip (Weighted)
2
3-7 reps
-
3
Shoulder Press (Plate Loaded)
1
3-7 reps
-
4
Leg Press (45 Degrees)
1
5-10 reps
-
5
Hamstring Curl
1
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
3-7 reps
-
2
Dip (Weighted)
2
3-7 reps
-
3
Shoulder Press (Plate Loaded)
1
3-7 reps
-
4
Leg Press (45 Degrees)
1
5-10 reps
-
5
Hamstring Curl
1
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
3-7 reps
-
2
Dip (Weighted)
2
3-7 reps
-
3
Shoulder Press (Plate Loaded)
1
3-7 reps
-
4
Leg Press (45 Degrees)
1
5-10 reps
-
5
Hamstring Curl
1
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
5-10 reps
-
2
Preacher Curl (Dumbbell)
2
5-10 reps
-
3
Tricep Pushdown (Cable)
2
5-10 reps
-
4
Rope Hammer Curl
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
5-10 reps
-
2
Preacher Curl (Dumbbell)
2
5-10 reps
-
3
Tricep Pushdown (Cable)
2
5-10 reps
-
4
Rope Hammer Curl
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
5-10 reps
-
2
Preacher Curl (Dumbbell)
2
5-10 reps
-
3
Tricep Pushdown (Cable)
2
5-10 reps
-
4
Rope Hammer Curl
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
5-10 reps
-
2
Preacher Curl (Dumbbell)
2
5-10 reps
-
3
Tricep Pushdown (Cable)
2
5-10 reps
-
4
Rope Hammer Curl
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
5-10 reps
-
2
Preacher Curl (Dumbbell)
2
5-10 reps
-
3
Tricep Pushdown (Cable)
2
5-10 reps
-
4
Rope Hammer Curl
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
5-10 reps
-
2
Preacher Curl (Dumbbell)
2
5-10 reps
-
3
Tricep Pushdown (Cable)
2
5-10 reps
-
4
Rope Hammer Curl
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
5-10 reps
-
2
Preacher Curl (Dumbbell)
2
5-10 reps
-
3
Tricep Pushdown (Cable)
2
5-10 reps
-
4
Rope Hammer Curl
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
5-10 reps
-
2
Preacher Curl (Dumbbell)
2
5-10 reps
-
3
Tricep Pushdown (Cable)
2
5-10 reps
-
4
Rope Hammer Curl
2
5-10 reps
-
Week 1
1 / 8 Weeks
Day 4
1
Overhead Tricep Extension (Cable)
2 Sets
5-10 Reps
-
2
Preacher Curl (Dumbbell)
2 Sets
5-10 Reps
-
3
Tricep Pushdown (Cable)
2 Sets
5-10 Reps
-
4
Rope Hammer Curl
2 Sets
5-10 Reps
-
Day 2
1
Squat (Barbell)
1 Set
6-10 Reps
-
2
Romanian Deadlift (Barbell)
1 Set
3-7 Reps
-
3
Seated Dip (Machine)
1 Set
3-7 Reps
-
4
Hammer Curl
1 Set
5-10 Reps
-
5
Incline Bench Press (Dumbbell)
1 Set
3-7 Reps
-
6
Standing Behind Neck Shoulder Press (Barbell)
1 Set
3-7 Reps
-
7
High Row
1 Set
3-7 Reps
-
Day 3
1
T-Bar Row
2 Sets
3-7 Reps
-
2
Dip (Weighted)
2 Sets
3-7 Reps
-
3
Chest Supported Row (Machine)
1 Set
3-7 Reps
-
4
Shoulder Press (Plate Loaded)
1 Set
3-7 Reps
-
5
Leg Press (45 Degrees)
1 Set
5-10 Reps
-
6
Hamstring Curl
1 Set
5-10 Reps
-
Day 1
1
AD Press (Smith Machine)
1 Set
3-7 Reps
-
2
Pec Deck (Machine)
2 Sets
5-10 Reps
-
3
Tricep Extension (Cable)
1 Set
5-10 Reps
-
4
Bicep Curl (Cable)
1 Set
5-10 Reps
-
5
Lat Pulldown
1 Set
3-9 Reps
-
6
Leg Extension
1 Set
6-9 Reps
-
7
Hamstring Curl
1 Set
5-8 Reps
-