Program Description
Low Rep Low Life’s Venti program - lifts are progressed in a three week wave with an optional deload on the 4th week. Feel free to skip if everything is progressing well. Change exercises based on preference and availability. Based roughly on Doug Hepburn’s weightlifting program with a high amount sets and of course low reps.
Program Overview
- LevelBeginner, Intermediate, Novice
- GoalMuscle, Strength, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedMar 21, 2026 04:23
- Last EditedMar 21, 2026 05:45
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.6%
Glutes
10.4%
Hamstrings
10.4%
Quadriceps
8.5%
Triceps
8.5%
Chest
7.3%
Middle Delts
7.3%
Upper Back
6.7%
Biceps
6.6%
Lats
4.9%
Lower Back
4.3%
Abs
3.3%
Rear Delts
3%
Adductors
2.4%
Abductors
2.4%
Calves
1.2%
Forearms
1.2%
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ON THE BOOSTCAMP APP FOR FREE
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
-
2
Romanian Deadlift (Barbell)
10
3 reps
-
3
Leg Extension
5
5 reps
-
4
Leg Curl
5
5 reps
-
5
Straight Leg Calf Raise
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
2 reps
-
2
Romanian Deadlift (Barbell)
10
2 reps
-
3
Leg Extension
5
4 reps
-
4
Leg Curl
5
4 reps
-
5
Straight Leg Calf Raise
5
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
1 reps
-
2
Romanian Deadlift (Barbell)
10
1 reps
-
3
Leg Extension
5
3 reps
-
4
Leg Curl
5
3 reps
-
5
Straight Leg Calf Raise
5
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
5
3 reps
-
3
Leg Extension
2
5 reps
-
4
Leg Curl
2
5 reps
-
5
Straight Leg Calf Raise
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
-
2
Romanian Deadlift (Barbell)
10
3 reps
-
3
Leg Extension
5
5 reps
-
4
Leg Curl
5
5 reps
-
5
Straight Leg Calf Raise
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
2 reps
-
2
Romanian Deadlift (Barbell)
10
2 reps
-
3
Leg Extension
5
4 reps
-
4
Leg Curl
5
4 reps
-
5
Straight Leg Calf Raise
5
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
1 reps
-
2
Romanian Deadlift (Barbell)
10
1 reps
-
3
Leg Extension
5
3 reps
-
4
Leg Curl
5
3 reps
-
5
Straight Leg Calf Raise
5
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
5
3 reps
-
3
Leg Extension
2
5 reps
-
4
Leg Curl
2
5 reps
-
5
Straight Leg Calf Raise
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
-
2
Romanian Deadlift (Barbell)
10
3 reps
-
3
Leg Extension
5
5 reps
-
4
Leg Curl
5
5 reps
-
5
Straight Leg Calf Raise
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
2 reps
-
2
Romanian Deadlift (Barbell)
10
2 reps
-
3
Leg Extension
5
4 reps
-
4
Leg Curl
5
4 reps
-
5
Straight Leg Calf Raise
5
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
1 reps
-
2
Romanian Deadlift (Barbell)
10
1 reps
-
3
Leg Extension
5
3 reps
-
4
Leg Curl
5
3 reps
-
5
Straight Leg Calf Raise
5
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
5
3 reps
-
3
Leg Extension
2
5 reps
-
4
Leg Curl
2
5 reps
-
5
Straight Leg Calf Raise
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
-
2
Incline Bench Press (Barbell)
10
3 reps
-
3
Chest Fly (Dumbbell)
5
5 reps
-
4
Incline Chest Fly (Dumbbell)
5
5 reps
-
5
Tricep Pushdown (Cable)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
2 reps
-
2
Incline Bench Press (Barbell)
10
2 reps
-
3
Chest Fly (Dumbbell)
5
4 reps
-
4
Incline Chest Fly (Dumbbell)
5
4 reps
-
5
Tricep Pushdown (Cable)
5
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
1 reps
-
2
Incline Bench Press (Barbell)
10
1 reps
-
3
Chest Fly (Dumbbell)
5
3 reps
-
4
Incline Chest Fly (Dumbbell)
5
3 reps
-
5
Tricep Pushdown (Cable)
5
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
5
3 reps
-
3
Chest Fly (Dumbbell)
2
5 reps
-
4
Incline Chest Fly (Dumbbell)
2
5 reps
-
5
Tricep Pushdown (Cable)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
-
2
Incline Bench Press (Barbell)
10
3 reps
-
3
Chest Fly (Dumbbell)
5
5 reps
-
4
Incline Chest Fly (Dumbbell)
5
5 reps
-
5
Tricep Pushdown (Cable)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
2 reps
-
2
Incline Bench Press (Barbell)
10
2 reps
-
3
Chest Fly (Dumbbell)
5
4 reps
-
4
Incline Chest Fly (Dumbbell)
5
4 reps
-
5
Tricep Pushdown (Cable)
5
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
1 reps
-
2
Incline Bench Press (Barbell)
10
1 reps
-
3
Chest Fly (Dumbbell)
5
3 reps
-
4
Incline Chest Fly (Dumbbell)
5
3 reps
-
5
Tricep Pushdown (Cable)
5
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
5
3 reps
-
3
Chest Fly (Dumbbell)
2
5 reps
-
4
Incline Chest Fly (Dumbbell)
2
5 reps
-
5
Tricep Pushdown (Cable)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
-
2
Incline Bench Press (Barbell)
10
3 reps
-
3
Chest Fly (Dumbbell)
5
5 reps
-
4
Incline Chest Fly (Dumbbell)
5
5 reps
-
5
Tricep Pushdown (Cable)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
2 reps
-
2
Incline Bench Press (Barbell)
10
2 reps
-
3
Chest Fly (Dumbbell)
5
4 reps
-
4
Incline Chest Fly (Dumbbell)
5
4 reps
-
5
Tricep Pushdown (Cable)
5
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
1 reps
-
2
Incline Bench Press (Barbell)
10
1 reps
-
3
Chest Fly (Dumbbell)
5
3 reps
-
4
Incline Chest Fly (Dumbbell)
5
3 reps
-
5
Tricep Pushdown (Cable)
5
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
5
3 reps
-
3
Chest Fly (Dumbbell)
2
5 reps
-
4
Incline Chest Fly (Dumbbell)
2
5 reps
-
5
Tricep Pushdown (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
10
3 reps
-
2
Good Morning
10
3 reps
-
3
Hip Thrust (Barbell)
5
5 reps
-
4
Hip Adductor (Machine)
5
5 reps
-
5
Hip Abductor (Machine)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
10
2 reps
-
2
Good Morning
10
2 reps
-
3
Hip Thrust (Barbell)
5
4 reps
-
4
Hip Adductor (Machine)
5
4 reps
-
5
Hip Abductor (Machine)
5
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
10
1 reps
-
2
Good Morning
10
1 reps
-
3
Hip Thrust (Barbell)
5
3 reps
-
4
Hip Adductor (Machine)
5
3 reps
-
5
Hip Abductor (Machine)
5
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
3 reps
-
2
Good Morning
5
3 reps
-
3
Hip Thrust (Barbell)
2
5 reps
-
4
Hip Adductor (Machine)
2
5 reps
-
5
Hip Abductor (Machine)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
10
3 reps
-
2
Good Morning
10
3 reps
-
3
Hip Thrust (Barbell)
5
5 reps
-
4
Hip Adductor (Machine)
5
5 reps
-
5
Hip Abductor (Machine)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
10
2 reps
-
2
Good Morning
10
2 reps
-
3
Hip Thrust (Barbell)
5
4 reps
-
4
Hip Adductor (Machine)
5
4 reps
-
5
Hip Abductor (Machine)
5
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
10
1 reps
-
2
Good Morning
10
1 reps
-
3
Hip Thrust (Barbell)
5
3 reps
-
4
Hip Adductor (Machine)
5
3 reps
-
5
Hip Abductor (Machine)
5
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
3 reps
-
2
Good Morning
5
3 reps
-
3
Hip Thrust (Barbell)
2
5 reps
-
4
Hip Adductor (Machine)
2
5 reps
-
5
Hip Abductor (Machine)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
10
3 reps
-
2
Good Morning
10
3 reps
-
3
Hip Thrust (Barbell)
5
5 reps
-
4
Hip Adductor (Machine)
5
5 reps
-
5
Hip Abductor (Machine)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
10
2 reps
-
2
Good Morning
10
2 reps
-
3
Hip Thrust (Barbell)
5
4 reps
-
4
Hip Adductor (Machine)
5
4 reps
-
5
Hip Abductor (Machine)
5
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
10
1 reps
-
2
Good Morning
10
1 reps
-
3
Hip Thrust (Barbell)
5
3 reps
-
4
Hip Adductor (Machine)
5
3 reps
-
5
Hip Abductor (Machine)
5
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
3 reps
-
2
Good Morning
5
3 reps
-
3
Hip Thrust (Barbell)
2
5 reps
-
4
Hip Adductor (Machine)
2
5 reps
-
5
Hip Abductor (Machine)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
10
3 reps
-
2
Chest Supported Row (Machine)
10
3 reps
-
3
Bicep Curl (Machine)
5
5 reps
-
4
Bayesian Curl
5
5 reps
-
5
Hammer Curl (Cable)
5
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
10
2 reps
-
2
Chest Supported Row (Machine)
10
2 reps
-
3
Bicep Curl (Machine)
5
4 reps
-
4
Bayesian Curl
5
4 reps
-
5
Hammer Curl (Cable)
5
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
10
1 reps
-
2
Chest Supported Row (Machine)
10
1 reps
-
3
Bicep Curl (Machine)
5
3 reps
-
4
Bayesian Curl
5
3 reps
-
5
Hammer Curl (Cable)
5
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
3 reps
-
2
Chest Supported Row (Machine)
5
3 reps
-
3
Bicep Curl (Machine)
2
5 reps
-
4
Bayesian Curl
2
5 reps
-
5
Hammer Curl (Cable)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
10
3 reps
-
2
Chest Supported Row (Machine)
10
3 reps
-
3
Bicep Curl (Machine)
5
5 reps
-
4
Bayesian Curl
5
5 reps
-
5
Hammer Curl (Cable)
5
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
10
2 reps
-
2
Chest Supported Row (Machine)
10
2 reps
-
3
Bicep Curl (Machine)
5
4 reps
-
4
Bayesian Curl
5
4 reps
-
5
Hammer Curl (Cable)
5
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
10
1 reps
-
2
Chest Supported Row (Machine)
10
1 reps
-
3
Bicep Curl (Machine)
5
3 reps
-
4
Bayesian Curl
5
3 reps
-
5
Hammer Curl (Cable)
5
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
3 reps
-
2
Chest Supported Row (Machine)
5
3 reps
-
3
Bicep Curl (Machine)
2
5 reps
-
4
Bayesian Curl
2
5 reps
-
5
Hammer Curl (Cable)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
10
3 reps
-
2
Chest Supported Row (Machine)
10
3 reps
-
3
Bicep Curl (Machine)
5
5 reps
-
4
Bayesian Curl
5
5 reps
-
5
Hammer Curl (Cable)
5
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
10
2 reps
-
2
Chest Supported Row (Machine)
10
2 reps
-
3
Bicep Curl (Machine)
5
4 reps
-
4
Bayesian Curl
5
4 reps
-
5
Hammer Curl (Cable)
5
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
10
1 reps
-
2
Chest Supported Row (Machine)
10
1 reps
-
3
Bicep Curl (Machine)
5
3 reps
-
4
Bayesian Curl
5
3 reps
-
5
Hammer Curl (Cable)
5
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
3 reps
-
2
Chest Supported Row (Machine)
5
3 reps
-
3
Bicep Curl (Machine)
2
5 reps
-
4
Bayesian Curl
2
5 reps
-
5
Hammer Curl (Cable)
2
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
10
3 reps
-
2
Lateral Raise (Machine)
10
3 reps
-
3
Lateral Raise (Dumbbell)
5
5 reps
-
4
Upright Row (Barbell)
5
5 reps
-
5
Rear Delt Fly (Machine)
5
5 reps
-
6
Abs Crunch (Machine)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
10
2 reps
-
2
Lateral Raise (Machine)
10
2 reps
-
3
Lateral Raise (Dumbbell)
5
4 reps
-
4
Upright Row (Barbell)
5
4 reps
-
5
Rear Delt Fly (Machine)
5
4 reps
-
6
Abs Crunch (Machine)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
10
1 reps
-
2
Lateral Raise (Machine)
10
1 reps
-
3
Lateral Raise (Dumbbell)
5
3 reps
-
4
Upright Row (Barbell)
5
3 reps
-
5
Rear Delt Fly (Machine)
5
3 reps
-
6
Abs Crunch (Machine)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
3 reps
-
2
Lateral Raise (Machine)
5
3 reps
-
3
Lateral Raise (Dumbbell)
2
5 reps
-
4
Upright Row (Barbell)
2
5 reps
-
5
Rear Delt Fly (Machine)
2
5 reps
-
6
Abs Crunch (Machine)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
10
3 reps
-
2
Lateral Raise (Machine)
10
3 reps
-
3
Lateral Raise (Dumbbell)
5
5 reps
-
4
Upright Row (Barbell)
5
5 reps
-
5
Rear Delt Fly (Machine)
5
5 reps
-
6
Abs Crunch (Machine)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
10
2 reps
-
2
Lateral Raise (Machine)
10
2 reps
-
3
Lateral Raise (Dumbbell)
5
4 reps
-
4
Upright Row (Barbell)
5
4 reps
-
5
Rear Delt Fly (Machine)
5
4 reps
-
6
Abs Crunch (Machine)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
10
1 reps
-
2
Lateral Raise (Machine)
10
1 reps
-
3
Lateral Raise (Dumbbell)
5
3 reps
-
4
Upright Row (Barbell)
5
3 reps
-
5
Rear Delt Fly (Machine)
5
3 reps
-
6
Abs Crunch (Machine)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
3 reps
-
2
Lateral Raise (Machine)
5
3 reps
-
3
Lateral Raise (Dumbbell)
2
5 reps
-
4
Upright Row (Barbell)
2
5 reps
-
5
Rear Delt Fly (Machine)
2
5 reps
-
6
Abs Crunch (Machine)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
10
3 reps
-
2
Lateral Raise (Machine)
10
3 reps
-
3
Lateral Raise (Dumbbell)
5
5 reps
-
4
Upright Row (Barbell)
5
5 reps
-
5
Rear Delt Fly (Machine)
5
5 reps
-
6
Abs Crunch (Machine)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
10
2 reps
-
2
Lateral Raise (Machine)
10
2 reps
-
3
Lateral Raise (Dumbbell)
5
4 reps
-
4
Upright Row (Barbell)
5
4 reps
-
5
Rear Delt Fly (Machine)
5
4 reps
-
6
Abs Crunch (Machine)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
10
1 reps
-
2
Lateral Raise (Machine)
10
1 reps
-
3
Lateral Raise (Dumbbell)
5
3 reps
-
4
Upright Row (Barbell)
5
3 reps
-
5
Rear Delt Fly (Machine)
5
3 reps
-
6
Abs Crunch (Machine)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
3 reps
-
2
Lateral Raise (Machine)
5
3 reps
-
3
Lateral Raise (Dumbbell)
2
5 reps
-
4
Upright Row (Barbell)
2
5 reps
-
5
Rear Delt Fly (Machine)
2
5 reps
-
6
Abs Crunch (Machine)
1
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)10 Sets
3 Reps
-
2
Romanian Deadlift (Barbell)10 Sets
3 Reps
-
3
Leg Extension5 Sets
5 Reps
-
4
Leg Curl5 Sets
5 Reps
-
5
Straight Leg Calf Raise5 Sets
5 Reps
-
Day 2
1
Bench Press (Barbell)10 Sets
3 Reps
-
2
Incline Bench Press (Barbell)10 Sets
3 Reps
-
3
Chest Fly (Dumbbell)5 Sets
5 Reps
-
4
Incline Chest Fly (Dumbbell)5 Sets
5 Reps
-
5
Tricep Pushdown (Cable)5 Sets
5 Reps
-
Day 3
1
Leg Press (45 Degrees)10 Sets
3 Reps
-
2
Good Morning10 Sets
3 Reps
-
3
Hip Thrust (Barbell)5 Sets
5 Reps
-
4
Hip Adductor (Machine)5 Sets
5 Reps
-
5
Hip Abductor (Machine)5 Sets
5 Reps
-
Day 5
1
Seated Military Press (Barbell)10 Sets
3 Reps
-
2
Lateral Raise (Machine)10 Sets
3 Reps
-
3
Lateral Raise (Dumbbell)5 Sets
5 Reps
-
4
Upright Row (Barbell)5 Sets
5 Reps
-
5
Rear Delt Fly (Machine)5 Sets
5 Reps
-
6
Abs Crunch (Machine)1 Set
AMRAP
-
Day 4
1
Lat Pulldown10 Sets
3 Reps
-
2
Chest Supported Row (Machine)10 Sets
3 Reps
-
3
Bicep Curl (Machine)5 Sets
5 Reps
-
4
Bayesian Curl5 Sets
5 Reps
-
5
Hammer Curl (Cable)5 Sets
5 Reps
-