Low Volume FBW
Transform your strength in just 8 weeks with this balanced full-body workout—get ready to feel powerful and unstoppable!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Neutral Grip, Bodyweight) | 1 | AMRAP |
| 2 | Bench Press (Dumbbell) | 1 | 6–10 reps |
| 3 | Chest Supported Row (Dumbbell) | 1 | 8–12 reps |
| 4 | Platz Squat | 1 | 6–10 reps |
| 5 | Back Extension (Weighted) | 1 | 8–12 reps |
| 6 | Upright Row (Barbell) | 1 | 10–15 reps |
| 7 | Preacher Curl (EZ Bar) | 1 | 8–12 reps |
| 8 | Seated Overhead Extension (EZ Bar) | 1 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Prayer | 1 | 10–15 reps |
| 2 | Dip (Bodyweight) | 1 | AMRAP |
| 3 | Lying Rear Lateral Raise | 1 | 10–20 reps |
| 4 | Lying Leg Curl | 1 | 8–12 reps |
| 5 | Single Leg Calf Raise (Weighted) | 1 | 8–12 reps |
| 6 | Lateral Raise (Dumbbell) | 1 | 10–20 reps |
| 7 | Hammer Curl (Dumbbell) | 1 | 8–12 reps |
| 8 | Hanging Leg Raise | 1 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Neutral Grip, Bodyweight) | 1 | AMRAP |
| 2 | AD Press | 1 | 6–10 reps |
| 3 | Inverted Row | 1 | AMRAP |
| 4 | Romanian Deadlift (Barbell) | 1 | 6–10 reps |
| 5 | Leg Extension | 1 | 8–12 reps |
| 6 | Pec Fly (Dumbbell) | 1 | 10–15 reps |
| 7 | Incline Curl (Dumbbell) | 1 | 8–12 reps |
| 8 | Tricep Rope Push Down (Cable) | 1 | 8–12 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Low Volume FBW is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Low Volume FBW is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Low Volume FBW is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
