5.0
(1 rating)
Program Description
Full body high frequency but with low volume, maximizing recovery. 3x a week with a day's rest between each workout. Each workout places the focused muscle groups of that particular session earlier in the workout. "Push" - chest, triceps, shoulder focused. "Pull" - back, biceps focused. "Hinge" - deadlift (I like to leave 2 days off after this one)
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedDec 24, 2024 10:16
- Last EditedJun 18, 2025 10:54

Summary
Experience a transformative 12-week journey with the Full Body Low Volume program, designed for those looking to maximize their strength gains while minimizing workout time. Comprising three targeted sessions each week, this program blends machine, cable, and dumbbell exercises to effectively engage all major muscle groups. With a focus on low volume but high intensity, you'll build muscle and enhance your overall fitness without the burnout. Get ready to elevate your training and achieve your fitness goals with confidence!
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
Chest Press (Machine)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Lat Pulldown
2
-
5
Seated Dumbbell Curl
2
-
6
Leg Press
2
-
7
Single Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Lat Pulldown
2
-
5
Seated Dumbbell Curl
2
-
6
Leg Press
2
-
7
Single Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Lat Pulldown
2
-
5
Seated Dumbbell Curl
2
-
6
Leg Press
2
-
7
Single Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Lat Pulldown
2
-
5
Seated Dumbbell Curl
2
-
6
Leg Press
2
-
7
Single Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Lat Pulldown
2
-
5
Seated Dumbbell Curl
2
-
6
Leg Press
2
-
7
Single Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Lat Pulldown
2
-
5
Seated Dumbbell Curl
2
-
6
Leg Press
2
-
7
Single Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Lat Pulldown
2
-
5
Seated Dumbbell Curl
2
-
6
Leg Press
2
-
7
Single Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Lat Pulldown
2
-
5
Seated Dumbbell Curl
2
-
6
Leg Press
2
-
7
Single Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Lat Pulldown
2
-
5
Seated Dumbbell Curl
2
-
6
Leg Press
2
-
7
Single Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Lat Pulldown
2
-
5
Seated Dumbbell Curl
2
-
6
Leg Press
2
-
7
Single Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Lat Pulldown
2
-
5
Seated Dumbbell Curl
2
-
6
Leg Press
2
-
7
Single Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Lat Pulldown
2
-
5
Seated Dumbbell Curl
2
-
6
Leg Press
2
-
7
Single Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Shoulder Press (Machine)
2
-
4
Tricep Extension (Machine)
2
-
5
Chest Fly (Machine)
2
-
6
Leg Extension
2
-
7
Single Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Shoulder Press (Machine)
2
-
4
Tricep Extension (Machine)
2
-
5
Chest Fly (Machine)
2
-
6
Leg Extension
2
-
7
Single Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Shoulder Press (Machine)
2
-
4
Tricep Extension (Machine)
2
-
5
Chest Fly (Machine)
2
-
6
Leg Extension
2
-
7
Single Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Shoulder Press (Machine)
2
-
4
Tricep Extension (Machine)
2
-
5
Chest Fly (Machine)
2
-
6
Leg Extension
2
-
7
Single Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Shoulder Press (Machine)
2
-
4
Tricep Extension (Machine)
2
-
5
Chest Fly (Machine)
2
-
6
Leg Extension
2
-
7
Single Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Shoulder Press (Machine)
2
-
4
Tricep Extension (Machine)
2
-
5
Chest Fly (Machine)
2
-
6
Leg Extension
2
-
7
Single Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Shoulder Press (Machine)
2
-
4
Tricep Extension (Machine)
2
-
5
Chest Fly (Machine)
2
-
6
Leg Extension
2
-
7
Single Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Shoulder Press (Machine)
2
-
4
Tricep Extension (Machine)
2
-
5
Chest Fly (Machine)
2
-
6
Leg Extension
2
-
7
Single Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Shoulder Press (Machine)
2
-
4
Tricep Extension (Machine)
2
-
5
Chest Fly (Machine)
2
-
6
Leg Extension
2
-
7
Single Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Shoulder Press (Machine)
2
-
4
Tricep Extension (Machine)
2
-
5
Chest Fly (Machine)
2
-
6
Leg Extension
2
-
7
Single Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Shoulder Press (Machine)
2
-
4
Tricep Extension (Machine)
2
-
5
Chest Fly (Machine)
2
-
6
Leg Extension
2
-
7
Single Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Shoulder Press (Machine)
2
-
4
Tricep Extension (Machine)
2
-
5
Chest Fly (Machine)
2
-
6
Leg Extension
2
-
7
Single Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Single Arm Pushdown
2
-
5
Hammer Curl
2
-
6
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Single Arm Pushdown
2
-
5
Hammer Curl
2
-
6
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Single Arm Pushdown
2
-
5
Hammer Curl
2
-
6
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Single Arm Pushdown
2
-
5
Hammer Curl
2
-
6
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Single Arm Pushdown
2
-
5
Hammer Curl
2
-
6
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Single Arm Pushdown
2
-
5
Hammer Curl
2
-
6
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Single Arm Pushdown
2
-
5
Hammer Curl
2
-
6
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Single Arm Pushdown
2
-
5
Hammer Curl
2
-
6
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Single Arm Pushdown
2
-
5
Hammer Curl
2
-
6
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Single Arm Pushdown
2
-
5
Hammer Curl
2
-
6
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Single Arm Pushdown
2
-
5
Hammer Curl
2
-
6
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Single Arm Pushdown
2
-
5
Hammer Curl
2
-
6
Straight Leg Calf Raise
2
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)2 Sets
-
2
Tricep Pushdown (Cable)2 Sets
-
3
Lateral Raise (Cable)2 Sets
-
4
Lat Pulldown2 Sets
-
5
Seated Dumbbell Curl2 Sets
-
6
Leg Press2 Sets
-
7
Single Leg Calf Raise2 Sets
-
Day 2
1
Chest Supported Row (Machine)2 Sets
-
2
Preacher Curl (Barbell)2 Sets
-
3
Shoulder Press (Machine)2 Sets
-
4
Tricep Extension (Machine)2 Sets
-
5
Chest Fly (Machine)2 Sets
-
6
Leg Extension2 Sets
-
7
Single Leg Calf Raise2 Sets
-
Day 3
1
Romanian Deadlift (Barbell)2 Sets
-
2
Chest Press (Machine)2 Sets
-
3
Rear Delt Fly (Machine)2 Sets
-
4
Single Arm Pushdown2 Sets
-
5
Hammer Curl2 Sets
-
6
Straight Leg Calf Raise2 Sets
-