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Full Body Low Volume

by Noah
1 athletes joined
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

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 24, 2024 10:16
  • Last Edited
    Jun 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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.7%
Chest
10.9%
Front Delts
9.4%
Biceps
9.4%
Upper Back
8%
Quadriceps
8%
Middle Delts
7.2%
Lats
6.5%
Hamstrings
5.8%
Rear Delts
4.3%
Glutes
3.6%
Calves
3.6%
Lower Back
2.9%
Forearms
1.4%
Abs
1.4%
Abductors
0.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
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 Pulldown
2 Sets
-
5
Seated Dumbbell Curl
2 Sets
-
6
Leg Press
2 Sets
-
7
Single Leg Calf Raise
2 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 Extension
2 Sets
-
7
Single Leg Calf Raise
2 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 Pushdown
2 Sets
-
5
Hammer Curl
2 Sets
-
6
Straight Leg Calf Raise
2 Sets
-