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Full/Upper/Lower Low Volume Bodybuilding

by Dusty D.

Program Description

Shorter workouts with lower volume and higher intensity. All sets to failure.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 22, 2025 04:18
  • Last Edited
    Jun 18, 2025 08:52

Summary

Transform your physique with the Full/Upper/Lower Low Volume Bodybuilding program! Over 12 weeks, this structured plan focuses on three intense training days per week, designed to maximize muscle growth through targeted exercises like weighted dips, deadlifts, and leg presses. Each session emphasizes compound movements and isolation work, ensuring balanced development across all major muscle groups. Perfect for those looking to build strength and size while maintaining a manageable workout schedule, this program is your ticket to achieving serious results in minimal time.
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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
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
Dip (Weighted)
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 10
RPE 10
3
Safety Bar Squat
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
4
Safety Bar Squat Calf Raise
1
1
6-12 reps
10-15 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Seated Lateral Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 10
RPE 10
3
Safety Bar Squat
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
4
Safety Bar Squat Calf Raise
1
1
6-12 reps
10-15 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Seated Lateral Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 10
RPE 10
3
Safety Bar Squat
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
4
Safety Bar Squat Calf Raise
1
1
6-12 reps
10-15 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Seated Lateral Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 10
RPE 10
3
Safety Bar Squat
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
4
Safety Bar Squat Calf Raise
1
1
6-12 reps
10-15 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Seated Lateral Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 10
RPE 10
3
Safety Bar Squat
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
4
Safety Bar Squat Calf Raise
1
1
6-12 reps
10-15 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Seated Lateral Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 10
RPE 10
3
Safety Bar Squat
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
4
Safety Bar Squat Calf Raise
1
1
6-12 reps
10-15 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Seated Lateral Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 10
RPE 10
3
Safety Bar Squat
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
4
Safety Bar Squat Calf Raise
1
1
6-12 reps
10-15 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Seated Lateral Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 10
RPE 10
3
Safety Bar Squat
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
4
Safety Bar Squat Calf Raise
1
1
6-12 reps
10-15 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Seated Lateral Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 10
RPE 10
3
Safety Bar Squat
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
4
Safety Bar Squat Calf Raise
1
1
6-12 reps
10-15 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Seated Lateral Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 10
RPE 10
3
Safety Bar Squat
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
4
Safety Bar Squat Calf Raise
1
1
6-12 reps
10-15 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Seated Lateral Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 10
RPE 10
3
Safety Bar Squat
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
4
Safety Bar Squat Calf Raise
1
1
6-12 reps
10-15 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Seated Lateral Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 10
RPE 10
3
Safety Bar Squat
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
4
Safety Bar Squat Calf Raise
1
1
6-12 reps
10-15 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Seated Lateral Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Seated Row (Machine)
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
Bicep Curl (Machine)
2
6-10 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Lying Y Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Seated Row (Machine)
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
Bicep Curl (Machine)
2
6-10 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Lying Y Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Seated Row (Machine)
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
Bicep Curl (Machine)
2
6-10 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Lying Y Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Seated Row (Machine)
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
Bicep Curl (Machine)
2
6-10 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Lying Y Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Seated Row (Machine)
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
Bicep Curl (Machine)
2
6-10 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Lying Y Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Seated Row (Machine)
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
Bicep Curl (Machine)
2
6-10 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Lying Y Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Seated Row (Machine)
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
Bicep Curl (Machine)
2
6-10 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Lying Y Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Seated Row (Machine)
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
Bicep Curl (Machine)
2
6-10 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Lying Y Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Seated Row (Machine)
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
Bicep Curl (Machine)
2
6-10 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Lying Y Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Seated Row (Machine)
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
Bicep Curl (Machine)
2
6-10 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Lying Y Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Seated Row (Machine)
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
Bicep Curl (Machine)
2
6-10 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Lying Y Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Seated Row (Machine)
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
Bicep Curl (Machine)
2
6-10 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Lying Y Raise (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
10-15 reps
RPE 10
3
Stiff Leg Deadlift
2
6-10 reps
RPE 10
4
Weighted Hanging Knee Raise
2
6-10 reps
RPE 10
5
Leg Press
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
10-15 reps
RPE 10
3
Stiff Leg Deadlift
2
6-10 reps
RPE 10
4
Weighted Hanging Knee Raise
2
6-10 reps
RPE 10
5
Leg Press
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
10-15 reps
RPE 10
3
Stiff Leg Deadlift
2
6-10 reps
RPE 10
4
Weighted Hanging Knee Raise
2
6-10 reps
RPE 10
5
Leg Press
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
10-15 reps
RPE 10
3
Stiff Leg Deadlift
2
6-10 reps
RPE 10
4
Weighted Hanging Knee Raise
2
6-10 reps
RPE 10
5
Leg Press
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
10-15 reps
RPE 10
3
Stiff Leg Deadlift
2
6-10 reps
RPE 10
4
Weighted Hanging Knee Raise
2
6-10 reps
RPE 10
5
Leg Press
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
10-15 reps
RPE 10
3
Stiff Leg Deadlift
2
6-10 reps
RPE 10
4
Weighted Hanging Knee Raise
2
6-10 reps
RPE 10
5
Leg Press
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
10-15 reps
RPE 10
3
Stiff Leg Deadlift
2
6-10 reps
RPE 10
4
Weighted Hanging Knee Raise
2
6-10 reps
RPE 10
5
Leg Press
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
10-15 reps
RPE 10
3
Stiff Leg Deadlift
2
6-10 reps
RPE 10
4
Weighted Hanging Knee Raise
2
6-10 reps
RPE 10
5
Leg Press
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
10-15 reps
RPE 10
3
Stiff Leg Deadlift
2
6-10 reps
RPE 10
4
Weighted Hanging Knee Raise
2
6-10 reps
RPE 10
5
Leg Press
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
10-15 reps
RPE 10
3
Stiff Leg Deadlift
2
6-10 reps
RPE 10
4
Weighted Hanging Knee Raise
2
6-10 reps
RPE 10
5
Leg Press
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
10-15 reps
RPE 10
3
Stiff Leg Deadlift
2
6-10 reps
RPE 10
4
Weighted Hanging Knee Raise
2
6-10 reps
RPE 10
5
Leg Press
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
10-15 reps
RPE 10
3
Stiff Leg Deadlift
2
6-10 reps
RPE 10
4
Weighted Hanging Knee Raise
2
6-10 reps
RPE 10
5
Leg Press
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)
1 Set
1 Set
4-8 Reps
6-12 Reps
@10
@10
2
Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
@10
@10
3
Safety Bar Squat
1 Set
1 Set
4-8 Reps
6-12 Reps
@10
@10
4
Safety Bar Squat Calf Raise
1 Set
1 Set
6-12 Reps
10-15 Reps
@10
@10
5
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@10
6
Seated Lateral Raise
2 Sets
10-15 Reps
@10
7
Decline Sit Up (Weighted)
2 Sets
8-12 Reps
@10
Day 2
1
Chest Press (Machine)
1 Set
1 Set
4-6 Reps
8-10 Reps
@10
@10
2
Seated Row (Machine)
2 Sets
10-15 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
@10
4
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@10
5
Bicep Curl (Machine)
2 Sets
6-10 Reps
@10
6
French Press
2 Sets
10-15 Reps
@10
7
Lying Y Raise (Cable)
2 Sets
10-15 Reps
@10
Day 3
1
Lying Leg Curl
2 Sets
8-12 Reps
@10
2
Leg Extension
2 Sets
10-15 Reps
@10
3
Stiff Leg Deadlift
2 Sets
6-10 Reps
@10
4
Weighted Hanging Knee Raise
2 Sets
6-10 Reps
@10
5
Leg Press
2 Sets
10-15 Reps
@10
6
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@10