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Low Volume Full Body

by Noah
5.0
(1 rating)

Program Description

Full body but with low volumes.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 09, 2024 12:35
  • Last Edited
    Sep 09, 2024 12:53
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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
Bench Press (Barbell)
2
2
Leg Press
2
3
Pull-Up (Assisted)
2
4
Lateral Raise (Dumbbell)
2
5
Seated Dumbbell Curl
2
6
Skull Crusher (Barbell)
2
7
Straight Leg Calf Raise
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Leg Press
2
3
Pull-Up (Assisted)
2
4
Lateral Raise (Dumbbell)
2
5
Seated Dumbbell Curl
2
6
Skull Crusher (Barbell)
2
7
Straight Leg Calf Raise
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Leg Press
2
3
Pull-Up (Assisted)
2
4
Lateral Raise (Dumbbell)
2
5
Seated Dumbbell Curl
2
6
Skull Crusher (Barbell)
2
7
Straight Leg Calf Raise
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Leg Press
2
3
Pull-Up (Assisted)
2
4
Lateral Raise (Dumbbell)
2
5
Seated Dumbbell Curl
2
6
Skull Crusher (Barbell)
2
7
Straight Leg Calf Raise
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Leg Press
2
3
Pull-Up (Assisted)
2
4
Lateral Raise (Dumbbell)
2
5
Seated Dumbbell Curl
2
6
Skull Crusher (Barbell)
2
7
Straight Leg Calf Raise
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Leg Press
2
3
Pull-Up (Assisted)
2
4
Lateral Raise (Dumbbell)
2
5
Seated Dumbbell Curl
2
6
Skull Crusher (Barbell)
2
7
Straight Leg Calf Raise
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Leg Press
2
3
Pull-Up (Assisted)
2
4
Lateral Raise (Dumbbell)
2
5
Seated Dumbbell Curl
2
6
Skull Crusher (Barbell)
2
7
Straight Leg Calf Raise
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Leg Press
2
3
Pull-Up (Assisted)
2
4
Lateral Raise (Dumbbell)
2
5
Seated Dumbbell Curl
2
6
Skull Crusher (Barbell)
2
7
Straight Leg Calf Raise
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Leg Press
2
3
Pull-Up (Assisted)
2
4
Lateral Raise (Dumbbell)
2
5
Seated Dumbbell Curl
2
6
Skull Crusher (Barbell)
2
7
Straight Leg Calf Raise
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Leg Press
2
3
Pull-Up (Assisted)
2
4
Lateral Raise (Dumbbell)
2
5
Seated Dumbbell Curl
2
6
Skull Crusher (Barbell)
2
7
Straight Leg Calf Raise
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Leg Press
2
3
Pull-Up (Assisted)
2
4
Lateral Raise (Dumbbell)
2
5
Seated Dumbbell Curl
2
6
Skull Crusher (Barbell)
2
7
Straight Leg Calf Raise
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Leg Press
2
3
Pull-Up (Assisted)
2
4
Lateral Raise (Dumbbell)
2
5
Seated Dumbbell Curl
2
6
Skull Crusher (Barbell)
2
7
Straight Leg Calf Raise
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
2
Seated Overhead Press (Barbell)
2
3
Chest Press (Machine)
2
4
Tricep Extension (Machine)
2
5
Preacher Curl (Barbell)
2
6
Leg Extension
2
7
Straight Leg Calf Raise
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
2
Seated Overhead Press (Barbell)
2
3
Chest Press (Machine)
2
4
Tricep Extension (Machine)
2
5
Preacher Curl (Barbell)
2
6
Leg Extension
2
7
Straight Leg Calf Raise
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
2
Seated Overhead Press (Barbell)
2
3
Chest Press (Machine)
2
4
Tricep Extension (Machine)
2
5
Preacher Curl (Barbell)
2
6
Leg Extension
2
7
Straight Leg Calf Raise
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
2
Seated Overhead Press (Barbell)
2
3
Chest Press (Machine)
2
4
Tricep Extension (Machine)
2
5
Preacher Curl (Barbell)
2
6
Leg Extension
2
7
Straight Leg Calf Raise
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
2
Seated Overhead Press (Barbell)
2
3
Chest Press (Machine)
2
4
Tricep Extension (Machine)
2
5
Preacher Curl (Barbell)
2
6
Leg Extension
2
7
Straight Leg Calf Raise
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
2
Seated Overhead Press (Barbell)
2
3
Chest Press (Machine)
2
4
Tricep Extension (Machine)
2
5
Preacher Curl (Barbell)
2
6
Leg Extension
2
7
Straight Leg Calf Raise
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
2
Seated Overhead Press (Barbell)
2
3
Chest Press (Machine)
2
4
Tricep Extension (Machine)
2
5
Preacher Curl (Barbell)
2
6
Leg Extension
2
7
Straight Leg Calf Raise
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
2
Seated Overhead Press (Barbell)
2
3
Chest Press (Machine)
2
4
Tricep Extension (Machine)
2
5
Preacher Curl (Barbell)
2
6
Leg Extension
2
7
Straight Leg Calf Raise
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
2
Seated Overhead Press (Barbell)
2
3
Chest Press (Machine)
2
4
Tricep Extension (Machine)
2
5
Preacher Curl (Barbell)
2
6
Leg Extension
2
7
Straight Leg Calf Raise
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
2
Seated Overhead Press (Barbell)
2
3
Chest Press (Machine)
2
4
Tricep Extension (Machine)
2
5
Preacher Curl (Barbell)
2
6
Leg Extension
2
7
Straight Leg Calf Raise
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
2
Seated Overhead Press (Barbell)
2
3
Chest Press (Machine)
2
4
Tricep Extension (Machine)
2
5
Preacher Curl (Barbell)
2
6
Leg Extension
2
7
Straight Leg Calf Raise
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
2
Seated Overhead Press (Barbell)
2
3
Chest Press (Machine)
2
4
Tricep Extension (Machine)
2
5
Preacher Curl (Barbell)
2
6
Leg Extension
2
7
Straight Leg Calf Raise
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
Incline Bench Press (Dumbbell)
2
3
Lat Pulldown
2
4
Lateral Raise (Cable)
2
5
Single Arm Pushdown
2
6
Hammer Curl
2
7
Straight Leg Calf Raise
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
Incline Bench Press (Dumbbell)
2
3
Lat Pulldown
2
4
Lateral Raise (Cable)
2
5
Single Arm Pushdown
2
6
Hammer Curl
2
7
Straight Leg Calf Raise
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
Incline Bench Press (Dumbbell)
2
3
Lat Pulldown
2
4
Lateral Raise (Cable)
2
5
Single Arm Pushdown
2
6
Hammer Curl
2
7
Straight Leg Calf Raise
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
Incline Bench Press (Dumbbell)
2
3
Lat Pulldown
2
4
Lateral Raise (Cable)
2
5
Single Arm Pushdown
2
6
Hammer Curl
2
7
Straight Leg Calf Raise
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
Incline Bench Press (Dumbbell)
2
3
Lat Pulldown
2
4
Lateral Raise (Cable)
2
5
Single Arm Pushdown
2
6
Hammer Curl
2
7
Straight Leg Calf Raise
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
Incline Bench Press (Dumbbell)
2
3
Lat Pulldown
2
4
Lateral Raise (Cable)
2
5
Single Arm Pushdown
2
6
Hammer Curl
2
7
Straight Leg Calf Raise
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
Incline Bench Press (Dumbbell)
2
3
Lat Pulldown
2
4
Lateral Raise (Cable)
2
5
Single Arm Pushdown
2
6
Hammer Curl
2
7
Straight Leg Calf Raise
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
Incline Bench Press (Dumbbell)
2
3
Lat Pulldown
2
4
Lateral Raise (Cable)
2
5
Single Arm Pushdown
2
6
Hammer Curl
2
7
Straight Leg Calf Raise
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
Incline Bench Press (Dumbbell)
2
3
Lat Pulldown
2
4
Lateral Raise (Cable)
2
5
Single Arm Pushdown
2
6
Hammer Curl
2
7
Straight Leg Calf Raise
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
Incline Bench Press (Dumbbell)
2
3
Lat Pulldown
2
4
Lateral Raise (Cable)
2
5
Single Arm Pushdown
2
6
Hammer Curl
2
7
Straight Leg Calf Raise
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
Incline Bench Press (Dumbbell)
2
3
Lat Pulldown
2
4
Lateral Raise (Cable)
2
5
Single Arm Pushdown
2
6
Hammer Curl
2
7
Straight Leg Calf Raise
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
Incline Bench Press (Dumbbell)
2
3
Lat Pulldown
2
4
Lateral Raise (Cable)
2
5
Single Arm Pushdown
2
6
Hammer Curl
2
7
Straight Leg Calf Raise
2
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
2
Leg Press
2 Sets
3
Pull-Up (Assisted)
2 Sets
4
Lateral Raise (Dumbbell)
2 Sets
5
Seated Dumbbell Curl
2 Sets
6
Skull Crusher (Barbell)
2 Sets
7
Straight Leg Calf Raise
2 Sets
Day 2
1
Chest Supported Row (Machine)
2 Sets
2
Seated Overhead Press (Barbell)
2 Sets
3
Chest Press (Machine)
2 Sets
4
Tricep Extension (Machine)
2 Sets
5
Preacher Curl (Barbell)
2 Sets
6
Leg Extension
2 Sets
7
Straight Leg Calf Raise
2 Sets
Day 3
1
Deadlift (Barbell)
1 Set
2
Incline Bench Press (Dumbbell)
2 Sets
3
Lat Pulldown
2 Sets
4
Lateral Raise (Cable)
2 Sets
5
Single Arm Pushdown
2 Sets
6
Hammer Curl
2 Sets
7
Straight Leg Calf Raise
2 Sets