logo
BoostcampPNG

Bulking Low volume

by

Program Description

**Bulking Low Volume Program** Embark on a transformative 12-week journey designed to maximize muscle growth with minimal volume. This program features 60 focused sessions per week, utilizing compound and isolation exercises to target all major muscle groups. Expect a blend of machine and free weight movements, including leg curls, leg presses, and various upper body lifts, all aimed at packing on lean mass efficiently. Each workout is structured to push your limits while allowing for optimal recovery, ensuring you bulk up effectively without burnout. Get ready to fuel your gains and redefine your physique!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 07, 2026 06:39
  • Last Edited
    Feb 15, 2026 10:44
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.6%
Hamstrings
12.5%
Triceps
10.2%
Glutes
9.1%
Chest
9.1%
Front Delts
9.1%
Upper Back
9.1%
Lats
8%
Biceps
7.4%
Rear Delts
3.4%
Forearms
2.8%
Middle Delts
2.3%
Abductors
1.1%
Lower Back
1.1%
Abs
1.1%
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
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
Leg Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Torture Incline Bench
2
-
2
Lat Pulldown (Single Arm)
1
-
3
T-Bar Row
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
Bicep Curl (Cable)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Torture Incline Bench
2
-
2
Lat Pulldown (Single Arm)
1
-
3
T-Bar Row
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
Bicep Curl (Cable)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Torture Incline Bench
2
-
2
Lat Pulldown (Single Arm)
1
-
3
T-Bar Row
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
Bicep Curl (Cable)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Torture Incline Bench
2
-
2
Lat Pulldown (Single Arm)
1
-
3
T-Bar Row
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
Bicep Curl (Cable)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Torture Incline Bench
2
-
2
Lat Pulldown (Single Arm)
1
-
3
T-Bar Row
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
Bicep Curl (Cable)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Torture Incline Bench
2
-
2
Lat Pulldown (Single Arm)
1
-
3
T-Bar Row
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
Bicep Curl (Cable)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Torture Incline Bench
2
-
2
Lat Pulldown (Single Arm)
1
-
3
T-Bar Row
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
Bicep Curl (Cable)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Torture Incline Bench
2
-
2
Lat Pulldown (Single Arm)
1
-
3
T-Bar Row
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
Bicep Curl (Cable)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Torture Incline Bench
2
-
2
Lat Pulldown (Single Arm)
1
-
3
T-Bar Row
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
Bicep Curl (Cable)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Torture Incline Bench
2
-
2
Lat Pulldown (Single Arm)
1
-
3
T-Bar Row
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
Bicep Curl (Cable)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Torture Incline Bench
2
-
2
Lat Pulldown (Single Arm)
1
-
3
T-Bar Row
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
Bicep Curl (Cable)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Torture Incline Bench
2
-
2
Lat Pulldown (Single Arm)
1
-
3
T-Bar Row
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
Bicep Curl (Cable)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
2
-
2
Lying Leg Curl
1
-
3
Leg Extension
2
-
4
Quad Leg Press
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
2
-
2
Lying Leg Curl
1
-
3
Leg Extension
2
-
4
Quad Leg Press
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
2
-
2
Lying Leg Curl
1
-
3
Leg Extension
2
-
4
Quad Leg Press
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
2
-
2
Lying Leg Curl
1
-
3
Leg Extension
2
-
4
Quad Leg Press
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
2
-
2
Lying Leg Curl
1
-
3
Leg Extension
2
-
4
Quad Leg Press
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
2
-
2
Lying Leg Curl
1
-
3
Leg Extension
2
-
4
Quad Leg Press
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
2
-
2
Lying Leg Curl
1
-
3
Leg Extension
2
-
4
Quad Leg Press
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
2
-
2
Lying Leg Curl
1
-
3
Leg Extension
2
-
4
Quad Leg Press
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
2
-
2
Lying Leg Curl
1
-
3
Leg Extension
2
-
4
Quad Leg Press
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
2
-
2
Lying Leg Curl
1
-
3
Leg Extension
2
-
4
Quad Leg Press
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
2
-
2
Lying Leg Curl
1
-
3
Leg Extension
2
-
4
Quad Leg Press
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
2
-
2
Lying Leg Curl
1
-
3
Leg Extension
2
-
4
Quad Leg Press
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Torture Seated Chest Press
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Torture Seated Chest Press
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Torture Seated Chest Press
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Torture Seated Chest Press
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Torture Seated Chest Press
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Torture Seated Chest Press
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Torture Seated Chest Press
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Torture Seated Chest Press
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Torture Seated Chest Press
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Torture Seated Chest Press
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Torture Seated Chest Press
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Torture Seated Chest Press
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Seal Row
2
-
3
Rear Delt Fly (Machine)
2
-
4
Rope curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Seal Row
2
-
3
Rear Delt Fly (Machine)
2
-
4
Rope curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Seal Row
2
-
3
Rear Delt Fly (Machine)
2
-
4
Rope curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Seal Row
2
-
3
Rear Delt Fly (Machine)
2
-
4
Rope curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Seal Row
2
-
3
Rear Delt Fly (Machine)
2
-
4
Rope curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Seal Row
2
-
3
Rear Delt Fly (Machine)
2
-
4
Rope curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Seal Row
2
-
3
Rear Delt Fly (Machine)
2
-
4
Rope curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Seal Row
2
-
3
Rear Delt Fly (Machine)
2
-
4
Rope curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Seal Row
2
-
3
Rear Delt Fly (Machine)
2
-
4
Rope curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Seal Row
2
-
3
Rear Delt Fly (Machine)
2
-
4
Rope curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Seal Row
2
-
3
Rear Delt Fly (Machine)
2
-
4
Rope curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Seal Row
2
-
3
Rear Delt Fly (Machine)
2
-
4
Rope curl
2
-
Week 1
1 / 12 Weeks
Day 1
1
Leg Curl
2 Sets
-
2
Leg Press
2 Sets
-
3
Leg Extension
2 Sets
-
4
Pendulum Squat
2 Sets
-
Day 3
1
Stiff Leg Deadlift (Dumbbell)
2 Sets
-
2
Lying Leg Curl
1 Set
-
3
Leg Extension
2 Sets
-
4
Quad Leg Press
2 Sets
-
Day 4
1
Chest Fly (Machine)
2 Sets
-
2
Torture Seated Chest Press
2 Sets
-
3
Incline Chest Press (Machine)
2 Sets
-
4
Single Arm Tricep Extension (Cable)
2 Sets
-
Day 2
1
Torture Incline Bench
2 Sets
-
2
Lat Pulldown (Single Arm)
1 Set
-
3
T-Bar Row
2 Sets
-
4
One Arm Lateral Raise (Cable)
2 Sets
-
5
Bicep Curl (Cable)
1 Set
-
6
Tricep Rope Push Down (Cable)
1 Set
-
Day 5
1
Lat Pulldown (Single Arm)
2 Sets
-
2
Seal Row
2 Sets
-
3
Rear Delt Fly (Machine)
2 Sets
-
4
Rope curl
2 Sets
-