Low volume 10 set
Maximize your gains with focused intensity—10 sets, 6 weeks, and a stronger you awaits! Let's transform your strength journey together.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 6–8 reps | @10 |
| 1 | 10–12 reps | @10 | ||
| 2 | Bicep Curl (Barbell) | 2 | 8–10 reps | @10 |
| 1 | 10–12 reps | @10 | ||
| 3 | Shoulder Press (Machine) | 1 | 8–10 reps | @10 |
| 1 | 12–15 reps | @10 | ||
| 4 | Lying Tricep Extension (Barbell) | 3 | 10–12 reps | @10 |
| 5 | Lateral Raise (Dumbbell) | 4 | 12–15 reps | @10 |
| 6 | Lat Pulldown | 2 | 8–10 reps | @10 |
| 7 | Leg Press | 2 | 10–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Chest Fly (Dumbbell) | 1 | 10–12 reps | @10 |
| 1 | 12–15 reps | @10 | ||
| 2 | Incline Curl (Dumbbell) | 3 | 10–12 reps | @10 |
| 3 | Overhead Tricep Extension (Cable) | 3 | 12–15 reps | @10 |
| 4 | Lateral Raise (Machine) | 4 | 15–20 reps | @10 |
| 5 | Hammer Curl (Dumbbell) | 3 | 10–12 reps | @10 |
| 6 | Seated Wide-Grip Row (Cable) | 3 | 10–12 reps | @10 |
| 7 | Leg Curl | 2 | 12–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 3 | 10–12 reps | @10 |
| 2 | V-Handle Tricep Pushdown (Cable) | 3 | 12–15 reps | @10 |
| 3 | Bicep Curl (Cable) | 3 | 12–15 reps | @10 |
| 4 | Lateral Raise (Cable) | 4 | 12–15 reps | @10 |
| 5 | Dip (Bodyweight) | 2 | 0+ reps | @10 |
| 6 | Face Pull | 3 | 15–20 reps | @10 |
| 7 | Lat Pulldown (Close Grip) | 2 | 10–12 reps | @10 |
| 8 | Leg Extension | 2 | 15–20 reps | @10 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Low volume 10 set is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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 40 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 10 set is structured around 3 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 6 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 10 set 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
