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Community Programs›Low Volume Upper/Lower
Low Volume Upper/Lower
Intermediate–AdvancedFree

Low Volume Upper/Lower

Dusty D.
Dusty D.· Aug 2024
1athletes running this program
iOS & Android

Overview

Length
12 weeks
Days / week
4 days
Level
Intermediate, Advanced
Goal
Muscle, Women's
Equipment
Full Gym
Session length
50 min
Build muscle in faster-than-average workouts with lower volume work done to failure and using supersets. Equipment and supersets with my local AnyTime Fitness in mind. Sub any exercise with a similar movement pattern if needed or wanted.

Who it's for

Athletes at the Intermediate–Advanced level
Athletes focused on building muscle size
Athletes who can train 4 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Triceps
13.3%
Front Delts
11.1%
Upper Back
11.1%
Lats
8.9%
Biceps
8.9%
Hamstrings
8.9%
Chest
6.7%
Quadriceps
6.7%
Glutes
5.6%
Abs
5.6%
Middle Delts
4.4%
Lower Back
3.3%
Forearms
2.2%
Calves
2.2%
Abductors
1.1%
Week 1 Workouts
#ExerciseSetsRepsLoad
Superset
1AIncline Bench Press (Dumbbell)26–12 reps@10
1BChest Supported Row (Dumbbell)28–15 reps@10
Superset
2AArnold Press26–10 reps@10
2BLat Pulldown (Close Grip)26–10 reps@10
Superset
3AIncline Curl (Dumbbell)26–12 reps@10
3BOverhead Extension (Dumbbell)210–15 reps@10
#ExerciseSetsRepsLoad
Superset
1AStiff Leg Deadlift24–8 reps@10
1BLeg Extension212–20 reps@10
Superset
2ALeg Press (45 Degrees)28–12 reps@10
2BCalf Raise (Leg Press)212–20 reps@10
Superset
3ALying Leg Curl26–10 reps@10
3BHanging Toes To Bar26–20 reps@10
#ExerciseSetsRepsLoad
Superset
1AChest Press (Machine)26–10 reps@10
1BSeated Row (Machine)26–10 reps@10
Superset
2APull-Up (Neutral Grip, Weighted)24–8 reps@10
2BSeated Overhead Press (Dumbbell)26–10 reps@10
Superset
3ADip (Weighted)26–10 reps@10
3BBicep Curl (Dumbbell)26–10 reps@10
#ExerciseSetsRepsLoad
Superset
1ALeg Extension212–20 reps@10
1BBack Extension (Weighted)26–10 reps@10
Superset
2APrecor Squat28–15 reps@10
2BPrecor Squat Calf Raises210–20 reps@10
Superset
3ALying Leg Curl26–10 reps@10
3BDecline Sit Up (Weighted)26–10 reps@10

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Low Volume Upper/Lower is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full 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 50 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 Upper/Lower is structured around 4 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 12 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 Upper/Lower 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

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