Program Description
loucura e maluquices
Program Overview
- LevelNovice
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout140 minutes
- CreatedMar 06, 2025 05:28
- Last EditedJun 18, 2025 11:33
Summary
Embark on an 8-week journey with the Xica Real Low Vol program, designed for those ready to build strength with a focused, low-volume approach. Train four days a week, targeting both upper and lower body with compound and isolation exercises, including barbell bench presses, squats, and deadlifts. Each workout is crafted to push your limits while allowing for optimal recovery, ensuring you make significant gains without burnout. Perfect for gym-goers looking to refine their technique and enhance their overall performance!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bench Press (Barbell)
2
1
5+ reps
5+ reps
RPE 8.5
RPE 9
2
Chest Fly (Machine)
1
1
7+ reps
7+ reps
RPE 7
RPE 9
3
Military Press (Barbell)
2
5+ reps
RPE 10
4
Chest Supported Row (Machine)
1
1
5+ reps
5+ reps
RPE 8.5
RPE 9
5
Lat Pulldown (Close Grip)
1
1
5+ reps
5+ reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
5+ reps
RPE 9
7
Bicep Curl (Dumbbell)
2
5+ reps
RPE 9
8
JM Press
2
5+ reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5+ reps
5+ reps
RPE 8.5
RPE 9
2
Chest Fly (Machine)
1
1
7+ reps
7+ reps
RPE 7
RPE 9
3
Military Press (Barbell)
2
5+ reps
RPE 10
4
Chest Supported Row (Machine)
1
1
5+ reps
5+ reps
RPE 8.5
RPE 9
5
Lat Pulldown (Close Grip)
1
1
5+ reps
5+ reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
5+ reps
RPE 9
7
Bicep Curl (Dumbbell)
2
5+ reps
RPE 9
8
JM Press
2
5+ reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5+ reps
5+ reps
RPE 8.5
RPE 9
2
Chest Fly (Machine)
1
1
7+ reps
7+ reps
RPE 7
RPE 9
3
Military Press (Barbell)
2
5+ reps
RPE 10
4
Chest Supported Row (Machine)
1
1
5+ reps
5+ reps
RPE 8.5
RPE 9
5
Lat Pulldown (Close Grip)
1
1
5+ reps
5+ reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
5+ reps
RPE 9
7
Bicep Curl (Dumbbell)
2
5+ reps
RPE 9
8
JM Press
2
5+ reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5+ reps
5+ reps
RPE 8.5
RPE 9
2
Chest Fly (Machine)
1
1
7+ reps
7+ reps
RPE 7
RPE 9
3
Military Press (Barbell)
2
5+ reps
RPE 10
4
Chest Supported Row (Machine)
1
1
5+ reps
5+ reps
RPE 8.5
RPE 9
5
Lat Pulldown (Close Grip)
1
1
5+ reps
5+ reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
5+ reps
RPE 9
7
Bicep Curl (Dumbbell)
2
5+ reps
RPE 9
8
JM Press
2
5+ reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5+ reps
5+ reps
RPE 8.5
RPE 9
2
Chest Fly (Machine)
1
1
7+ reps
7+ reps
RPE 7
RPE 9
3
Military Press (Barbell)
2
5+ reps
RPE 10
4
Chest Supported Row (Machine)
1
1
5+ reps
5+ reps
RPE 8.5
RPE 9
5
Lat Pulldown (Close Grip)
1
1
5+ reps
5+ reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
5+ reps
RPE 9
7
Bicep Curl (Dumbbell)
2
5+ reps
RPE 9
8
JM Press
2
5+ reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5+ reps
5+ reps
RPE 8.5
RPE 9
2
Chest Fly (Machine)
1
1
7+ reps
7+ reps
RPE 7
RPE 9
3
Military Press (Barbell)
2
5+ reps
RPE 10
4
Chest Supported Row (Machine)
1
1
5+ reps
5+ reps
RPE 8.5
RPE 9
5
Lat Pulldown (Close Grip)
1
1
5+ reps
5+ reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
5+ reps
RPE 9
7
Bicep Curl (Dumbbell)
2
5+ reps
RPE 9
8
JM Press
2
5+ reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5+ reps
5+ reps
RPE 8.5
RPE 9
2
Chest Fly (Machine)
1
1
7+ reps
7+ reps
RPE 7
RPE 9
3
Military Press (Barbell)
2
5+ reps
RPE 10
4
Chest Supported Row (Machine)
1
1
5+ reps
5+ reps
RPE 8.5
RPE 9
5
Lat Pulldown (Close Grip)
1
1
5+ reps
5+ reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
5+ reps
RPE 9
7
Bicep Curl (Dumbbell)
2
5+ reps
RPE 9
8
JM Press
2
5+ reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5+ reps
5+ reps
RPE 8.5
RPE 9
2
Chest Fly (Machine)
1
1
7+ reps
7+ reps
RPE 7
RPE 9
3
Military Press (Barbell)
2
5+ reps
RPE 10
4
Chest Supported Row (Machine)
1
1
5+ reps
5+ reps
RPE 8.5
RPE 9
5
Lat Pulldown (Close Grip)
1
1
5+ reps
5+ reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
5+ reps
RPE 9
7
Bicep Curl (Dumbbell)
2
5+ reps
RPE 9
8
JM Press
2
5+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
3
Leg Extension
1
1
5+ reps
5+ reps
RPE 9
RPE 9.5
4
Leg Curl
2
5+ reps
RPE 9
5
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 9.5
6
Standing Calf Raise
3
7+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
3
Leg Extension
1
1
5+ reps
5+ reps
RPE 9
RPE 9.5
4
Leg Curl
2
5+ reps
RPE 9
5
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 9.5
6
Standing Calf Raise
3
7+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
3
Leg Extension
1
1
5+ reps
5+ reps
RPE 9
RPE 9.5
4
Leg Curl
2
5+ reps
RPE 9
5
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 9.5
6
Standing Calf Raise
3
7+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
3
Leg Extension
1
1
5+ reps
5+ reps
RPE 9
RPE 9.5
4
Leg Curl
2
5+ reps
RPE 9
5
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 9.5
6
Standing Calf Raise
3
7+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
3
Leg Extension
1
1
5+ reps
5+ reps
RPE 9
RPE 9.5
4
Leg Curl
2
5+ reps
RPE 9
5
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 9.5
6
Standing Calf Raise
3
7+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
3
Leg Extension
1
1
5+ reps
5+ reps
RPE 9
RPE 9.5
4
Leg Curl
2
5+ reps
RPE 9
5
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 9.5
6
Standing Calf Raise
3
7+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
3
Leg Extension
1
1
5+ reps
5+ reps
RPE 9
RPE 9.5
4
Leg Curl
2
5+ reps
RPE 9
5
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 9.5
6
Standing Calf Raise
3
7+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
3
Leg Extension
1
1
5+ reps
5+ reps
RPE 9
RPE 9.5
4
Leg Curl
2
5+ reps
RPE 9
5
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 9.5
6
Standing Calf Raise
3
7+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5+ reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 9
4
Lat Pulldown (Close Grip)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 10
5
Chest Fly (Machine)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 9
7
Single Arm Pushdown
1
10-12 reps
RPE 9
8
Bicep Curl (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5+ reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 9
4
Lat Pulldown (Close Grip)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 10
5
Chest Fly (Machine)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 9
7
Single Arm Pushdown
1
10-12 reps
RPE 9
8
Bicep Curl (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5+ reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 9
4
Lat Pulldown (Close Grip)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 10
5
Chest Fly (Machine)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 9
7
Single Arm Pushdown
1
10-12 reps
RPE 9
8
Bicep Curl (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5+ reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 9
4
Lat Pulldown (Close Grip)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 10
5
Chest Fly (Machine)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 9
7
Single Arm Pushdown
1
10-12 reps
RPE 9
8
Bicep Curl (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5+ reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 9
4
Lat Pulldown (Close Grip)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 10
5
Chest Fly (Machine)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 9
7
Single Arm Pushdown
1
10-12 reps
RPE 9
8
Bicep Curl (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5+ reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 9
4
Lat Pulldown (Close Grip)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 10
5
Chest Fly (Machine)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 9
7
Single Arm Pushdown
1
10-12 reps
RPE 9
8
Bicep Curl (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5+ reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 9
4
Lat Pulldown (Close Grip)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 10
5
Chest Fly (Machine)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 9
7
Single Arm Pushdown
1
10-12 reps
RPE 9
8
Bicep Curl (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5+ reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 9
4
Lat Pulldown (Close Grip)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 10
5
Chest Fly (Machine)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 9
7
Single Arm Pushdown
1
10-12 reps
RPE 9
8
Bicep Curl (Machine)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5+ reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 10
3
Back Extension (Weighted)
2
8+ reps
RPE 9
4
Leg Extension
2
5+ reps
RPE 9
5
Lying Leg Curl
1
8-12 reps
RPE 9
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8
7
Calf Raise (Leg Press)
2
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5+ reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 10
3
Back Extension (Weighted)
2
8+ reps
RPE 9
4
Leg Extension
2
5+ reps
RPE 9
5
Lying Leg Curl
1
8-12 reps
RPE 9
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8
7
Calf Raise (Leg Press)
2
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5+ reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 10
3
Back Extension (Weighted)
2
8+ reps
RPE 9
4
Leg Extension
2
5+ reps
RPE 9
5
Lying Leg Curl
1
8-12 reps
RPE 9
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8
7
Calf Raise (Leg Press)
2
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5+ reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 10
3
Back Extension (Weighted)
2
8+ reps
RPE 9
4
Leg Extension
2
5+ reps
RPE 9
5
Lying Leg Curl
1
8-12 reps
RPE 9
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8
7
Calf Raise (Leg Press)
2
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5+ reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 10
3
Back Extension (Weighted)
2
8+ reps
RPE 9
4
Leg Extension
2
5+ reps
RPE 9
5
Lying Leg Curl
1
8-12 reps
RPE 9
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8
7
Calf Raise (Leg Press)
2
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5+ reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 10
3
Back Extension (Weighted)
2
8+ reps
RPE 9
4
Leg Extension
2
5+ reps
RPE 9
5
Lying Leg Curl
1
8-12 reps
RPE 9
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8
7
Calf Raise (Leg Press)
2
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5+ reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 10
3
Back Extension (Weighted)
2
8+ reps
RPE 9
4
Leg Extension
2
5+ reps
RPE 9
5
Lying Leg Curl
1
8-12 reps
RPE 9
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8
7
Calf Raise (Leg Press)
2
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5+ reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 10
3
Back Extension (Weighted)
2
8+ reps
RPE 9
4
Leg Extension
2
5+ reps
RPE 9
5
Lying Leg Curl
1
8-12 reps
RPE 9
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8
7
Calf Raise (Leg Press)
2
10-12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)2 Sets
1 Set
5+ Reps
5+ Reps
@8.5
@9
2
Chest Fly (Machine)1 Set
1 Set
7+ Reps
7+ Reps
@7
@9
3
Military Press (Barbell)2 Sets
5+ Reps
@10
4
Chest Supported Row (Machine)1 Set
1 Set
5+ Reps
5+ Reps
@8.5
@9
5
Lat Pulldown (Close Grip)1 Set
1 Set
5+ Reps
5+ Reps
@9
@10
6
Lateral Raise (Cable)2 Sets
5+ Reps
@9
7
Bicep Curl (Dumbbell)2 Sets
5+ Reps
@9
8
JM Press2 Sets
5+ Reps
@9
Day 2
1
Squat (Barbell)3 Sets
5+ Reps
@8
2
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
5+ Reps
5+ Reps
@8
@9
3
Leg Extension1 Set
1 Set
5+ Reps
5+ Reps
@9
@9.5
4
Leg Curl2 Sets
5+ Reps
@9
5
Hip Adductor (Machine)1 Set
1 Set
6-10 Reps
6-10 Reps
@7
@9.5
6
Standing Calf Raise3 Sets
7+ Reps
@9
Day 3
1
Deadlift (Barbell)3 Sets
5+ Reps
@9
2
Bench Press (Barbell)3 Sets
10 Reps
@8
3
Chest Supported Row (Machine)1 Set
1 Set
8-12 Reps
6-10 Reps
@7
@9
4
Lat Pulldown (Close Grip)1 Set
1 Set
8-12 Reps
6-10 Reps
@7
@10
5
Chest Fly (Machine)1 Set
1 Set
8-12 Reps
6-10 Reps
@7
@10
6
One Arm Lateral Raise (Cable)2 Sets
10-12 Reps
@9
7
Single Arm Pushdown1 Set
10-12 Reps
@9
8
Bicep Curl (Machine)2 Sets
8-12 Reps
@9
Day 4
1
Squat (Barbell)2 Sets
5+ Reps
@8.5
2
Bulgarian Split Squat (Dumbbell)2 Sets
5-10 Reps
@10
3
Back Extension (Weighted)2 Sets
8+ Reps
@9
4
Leg Extension2 Sets
5+ Reps
@9
5
Lying Leg Curl1 Set
8-12 Reps
@9
6
Hip Adductor (Machine)1 Set
6-10 Reps
@8
7
Calf Raise (Leg Press)2 Sets
10-12 Reps
@9