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MM Low Volume High Intensity 2 Day P-P/L

by Paul M.

Program Description

Transform your physique with the MM Low Volume High Intensity 2 Day P-P/L program, designed for those ready to push their limits. Over the course of 8 weeks, you'll engage in efficient 50-minute workouts that maximize muscle growth through a focused push-pull-leg split. This program is perfect for novice and intermediate lifters, utilizing full gym equipment to elevate your training. Get ready to build strength and sculpt your body with intensity!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 06, 2025 03:12
  • Last Edited
    Sep 06, 2025 03:14
Muscle Engagement
Front
Back
MuscleSet
Abs
14.1%
Triceps
9.8%
Lats
9.7%
Upper Back
8.6%
Chest
8.5%
Front Delts
7.7%
Quadriceps
7.7%
Other
7.2%
Glutes
5.9%
Middle Delts
5.4%
Biceps
4.3%
Hamstrings
4.2%
Stretching
3.6%
Lower Back
3.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
2
12 reps
8 reps
-
-
4
Chest Fly (Machine)
1
1
12 reps
10 reps
-
-
5
Tricep Rope Push Down (Cable)
1
1
12 reps
8 reps
-
-
6
Cable Crunch
3
12 reps
-
7
Serratus Wall Slides
2
-
8
Dead Bug
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Bench Press (Barbell)
1
2
12 reps
9 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
2
12 reps
9 reps
-
-
4
Chest Fly (Machine)
1
1
12 reps
11 reps
-
-
5
Tricep Rope Push Down (Cable)
1
1
12 reps
9 reps
-
-
6
Cable Crunch
3
12 reps
-
7
Serratus Wall Slides
2
-
8
Dead Bug
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Bench Press (Barbell)
1
2
12 reps
10 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
-
-
4
Chest Fly (Machine)
1
12 reps
-
5
Tricep Rope Push Down (Cable)
1
1
12 reps
10 reps
-
-
6
Cable Crunch
3
12 reps
-
7
Serratus Wall Slides
2
-
8
Dead Bug
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Bench Press (Barbell)
1
2
12 reps
11 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
2
12 reps
11 reps
-
-
4
Chest Fly (Machine)
1
1
12 reps
13 reps
-
-
5
Tricep Rope Push Down (Cable)
1
1
12 reps
11 reps
-
-
6
Cable Crunch
3
12 reps
-
7
Serratus Wall Slides
2
-
8
Dead Bug
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Bench Press (Barbell)
1
2
12 reps
12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
2
12 reps
12 reps
-
-
4
Chest Fly (Machine)
1
1
12 reps
14 reps
-
-
5
Tricep Rope Push Down (Cable)
1
12 reps
-
6
Cable Crunch
3
12 reps
-
7
Serratus Wall Slides
2
-
8
Dead Bug
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
2
12 reps
8 reps
-
-
4
Chest Fly (Machine)
1
1
12 reps
10 reps
-
-
5
Tricep Rope Push Down (Cable)
1
1
12 reps
8 reps
-
-
6
Cable Crunch
3
12 reps
-
7
Serratus Wall Slides
2
-
8
Dead Bug
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Bench Press (Barbell)
1
2
12 reps
9 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
2
12 reps
9 reps
-
-
4
Chest Fly (Machine)
1
1
12 reps
11 reps
-
-
5
Tricep Rope Push Down (Cable)
1
1
12 reps
9 reps
-
-
6
Cable Crunch
3
12 reps
-
7
Serratus Wall Slides
2
-
8
Dead Bug
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Bench Press (Barbell)
1
2
12 reps
10 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
-
-
4
Chest Fly (Machine)
1
12 reps
-
5
Tricep Rope Push Down (Cable)
1
1
12 reps
10 reps
-
-
6
Cable Crunch
3
12 reps
-
7
Serratus Wall Slides
2
-
8
Dead Bug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Deadlift (Barbell)
1
2
12 reps
8 reps
-
-
3
Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Bent Over Row (Barbell)
1
2
12 reps
8 reps
-
-
5
Hack Squat
1
1
12 reps
8 reps
-
-
6
Pallof Press
1
1
12 reps
8 reps
-
-
7
Cat Cow Stretch
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Deadlift (Barbell)
1
2
12 reps
9 reps
-
-
3
Lat Pulldown
1
2
12 reps
9 reps
-
-
4
Bent Over Row (Barbell)
1
2
12 reps
9 reps
-
-
5
Hack Squat
1
1
12 reps
9 reps
-
-
6
Pallof Press
1
1
12 reps
9 reps
-
-
7
Cat Cow Stretch
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Deadlift (Barbell)
1
2
12 reps
10 reps
-
-
3
Lat Pulldown
1
2
12 reps
10 reps
-
-
4
Bent Over Row (Barbell)
1
2
12 reps
10 reps
-
-
5
Hack Squat
1
1
12 reps
10 reps
-
-
6
Pallof Press
1
1
12 reps
10 reps
-
-
7
Cat Cow Stretch
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Deadlift (Barbell)
1
2
12 reps
11 reps
-
-
3
Lat Pulldown
1
2
12 reps
11 reps
-
-
4
Bent Over Row (Barbell)
1
2
12 reps
11 reps
-
-
5
Hack Squat
1
1
12 reps
11 reps
-
-
6
Pallof Press
1
1
12 reps
11 reps
-
-
7
Cat Cow Stretch
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Deadlift (Barbell)
1
2
12 reps
12 reps
-
-
3
Lat Pulldown
1
2
12 reps
12 reps
-
-
4
Bent Over Row (Barbell)
1
2
12 reps
12 reps
-
-
5
Hack Squat
1
12 reps
-
6
Pallof Press
1
12 reps
-
7
Cat Cow Stretch
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Deadlift (Barbell)
1
2
12 reps
8 reps
-
-
3
Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Bent Over Row (Barbell)
1
2
12 reps
8 reps
-
-
5
Hack Squat
1
1
12 reps
8 reps
-
-
6
Pallof Press
1
1
12 reps
8 reps
-
-
7
Cat Cow Stretch
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Deadlift (Barbell)
1
2
12 reps
9 reps
-
-
3
Lat Pulldown
1
2
12 reps
9 reps
-
-
4
Bent Over Row (Barbell)
1
2
12 reps
9 reps
-
-
5
Hack Squat
1
1
12 reps
9 reps
-
-
6
Pallof Press
1
1
12 reps
9 reps
-
-
7
Cat Cow Stretch
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Deadlift (Barbell)
1
2
12 reps
10 reps
-
-
3
Lat Pulldown
1
2
12 reps
10 reps
-
-
4
Bent Over Row (Barbell)
1
2
12 reps
10 reps
-
-
5
Hack Squat
1
1
12 reps
10 reps
-
-
6
Pallof Press
1
1
12 reps
10 reps
-
-
7
Cat Cow Stretch
2
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Walk
1 Set
5 mins
-
2
Bench Press (Barbell)
1 Set
2 Sets
12 Reps
8 Reps
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12 Reps
8 Reps
-
-
4
Chest Fly (Machine)
1 Set
1 Set
12 Reps
10 Reps
-
-
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
12 Reps
8 Reps
-
-
6
Cable Crunch
3 Sets
12 Reps
-
7
Serratus Wall Slides
2 Sets
-
8
Dead Bug
2 Sets
-
Day 2
1
Walk
1 Set
5 mins
-
2
Deadlift (Barbell)
1 Set
2 Sets
12 Reps
8 Reps
-
-
3
Lat Pulldown
1 Set
2 Sets
12 Reps
8 Reps
-
-
4
Bent Over Row (Barbell)
1 Set
2 Sets
12 Reps
8 Reps
-
-
5
Hack Squat
1 Set
1 Set
12 Reps
8 Reps
-
-
6
Pallof Press
1 Set
1 Set
12 Reps
8 Reps
-
-
7
Cat Cow Stretch
2 Sets
10 Reps
-