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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!
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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
-