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Low Volume Full Body

by Noah
4 athletes joined
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
    Jun 18, 2025 07:51

Summary

Unlock your strength with the **Low Volume Full Body** program, designed for those looking to maximize gains in just three days a week over 12 weeks. This comprehensive plan combines essential compound lifts like the bench press and deadlift with targeted accessory movements to build muscle and enhance overall fitness. Perfect for all levels, you’ll engage major muscle groups while keeping your workouts efficient and effective. Get ready to transform your physique and boost your performance!
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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
-