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Low volume 10 set

by Emanuele G.

Program Description

Unleash your potential with the **Low Volume 10 Set** program, designed to maximize strength gains in just six weeks. This intense regimen focuses on 10 sets per workout, spread over 18 training days, ensuring you hit your muscles hard while allowing for optimal recovery. Each session includes a mix of compound and isolation exercises targeting all major muscle groups, with a strong emphasis on form and intensity. Get ready to elevate your lifting game and achieve your fitness goals!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 13, 2026 02:54
  • Last Edited
    Mar 13, 2026 03:16
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.4%
Front Delts
13.7%
Biceps
13.2%
Middle Delts
13.2%
Upper Back
9.8%
Chest
7.7%
Rear Delts
6.4%
Lats
6%
Forearms
5.1%
Quadriceps
3.4%
Hamstrings
3.4%
Glutes
1.7%
Abductors
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
2
Bicep Curl (Barbell)
2
1
8-10 reps
10-12 reps
RPE 10
RPE 10
3
Shoulder Press (Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
4
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Lat Pulldown
2
8-10 reps
RPE 10
7
Leg Press
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
2
Bicep Curl (Barbell)
2
1
8-10 reps
10-12 reps
RPE 10
RPE 10
3
Shoulder Press (Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
4
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Lat Pulldown
2
8-10 reps
RPE 10
7
Leg Press
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
2
Bicep Curl (Barbell)
2
1
8-10 reps
10-12 reps
RPE 10
RPE 10
3
Shoulder Press (Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
4
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Lat Pulldown
2
8-10 reps
RPE 10
7
Leg Press
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
2
Bicep Curl (Barbell)
2
1
8-10 reps
10-12 reps
RPE 10
RPE 10
3
Shoulder Press (Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
4
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Lat Pulldown
2
8-10 reps
RPE 10
7
Leg Press
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
2
Bicep Curl (Barbell)
2
1
8-10 reps
10-12 reps
RPE 10
RPE 10
3
Shoulder Press (Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
4
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Lat Pulldown
2
8-10 reps
RPE 10
7
Leg Press
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
2
Bicep Curl (Barbell)
2
1
8-10 reps
10-12 reps
RPE 10
RPE 10
3
Shoulder Press (Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
4
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Lat Pulldown
2
8-10 reps
RPE 10
7
Leg Press
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
4
Lateral Raise (Machine)
4
15-20 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
7
Leg Curl
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
4
Lateral Raise (Machine)
4
15-20 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
7
Leg Curl
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
4
Lateral Raise (Machine)
4
15-20 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
7
Leg Curl
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
4
Lateral Raise (Machine)
4
15-20 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
7
Leg Curl
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
4
Lateral Raise (Machine)
4
15-20 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
7
Leg Curl
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
4
Lateral Raise (Machine)
4
15-20 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
7
Leg Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Bicep Curl (Cable)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
4
12-15 reps
RPE 10
5
Dip (Bodyweight)
2
RPE 10
6
Face Pull
3
15-20 reps
RPE 10
7
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 10
8
Leg Extension
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Bicep Curl (Cable)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
4
12-15 reps
RPE 10
5
Dip (Bodyweight)
2
RPE 10
6
Face Pull
3
15-20 reps
RPE 10
7
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 10
8
Leg Extension
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Bicep Curl (Cable)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
4
12-15 reps
RPE 10
5
Dip (Bodyweight)
2
RPE 10
6
Face Pull
3
15-20 reps
RPE 10
7
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 10
8
Leg Extension
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Bicep Curl (Cable)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
4
12-15 reps
RPE 10
5
Dip (Bodyweight)
2
RPE 10
6
Face Pull
3
15-20 reps
RPE 10
7
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 10
8
Leg Extension
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Bicep Curl (Cable)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
4
12-15 reps
RPE 10
5
Dip (Bodyweight)
2
RPE 10
6
Face Pull
3
15-20 reps
RPE 10
7
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 10
8
Leg Extension
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Bicep Curl (Cable)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
4
12-15 reps
RPE 10
5
Dip (Bodyweight)
2
RPE 10
6
Face Pull
3
15-20 reps
RPE 10
7
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 10
8
Leg Extension
2
15-20 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
@10
@10
2
Bicep Curl (Barbell)
2 Sets
1 Set
8-10 Reps
10-12 Reps
@10
@10
3
Shoulder Press (Machine)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
4
Lying Tricep Extension (Barbell)
3 Sets
10-12 Reps
@10
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
6
Lat Pulldown
2 Sets
8-10 Reps
@10
7
Leg Press
2 Sets
10-12 Reps
@10
Day 2
1
Incline Chest Fly (Dumbbell)
1 Set
1 Set
10-12 Reps
12-15 Reps
@10
@10
2
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
4
Lateral Raise (Machine)
4 Sets
15-20 Reps
@10
5
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
@10
6
Seated Wide-Grip Row (Cable)
3 Sets
10-12 Reps
@10
7
Leg Curl
2 Sets
12-15 Reps
@10
Day 3
1
Chest Press (Machine)
3 Sets
10-12 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
3
Bicep Curl (Cable)
3 Sets
12-15 Reps
@10
4
Lateral Raise (Cable)
4 Sets
12-15 Reps
@10
5
Dip (Bodyweight)
2 Sets
@10
6
Face Pull
3 Sets
15-20 Reps
@10
7
Lat Pulldown (Close Grip)
2 Sets
10-12 Reps
@10
8
Leg Extension
2 Sets
15-20 Reps
@10