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Fullbody Low Volume High Intensity

by Prince Science
1 athletes joined

Program Description

Transform your physique with the Fullbody Low Volume High Intensity program, designed for those ready to push their limits. Over the course of two weeks, you’ll engage in six intense workouts each week, focusing on muscle building and sculpting through a blend of bodybuilding and powerbuilding techniques. This intermediate to advanced program requires a full gym setup and promises to challenge your strength and endurance with a carefully curated selection of exercises. Get ready to elevate your training and achieve impressive results in just 70 minutes per session!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 15, 2025 11:19
  • Last Edited
    Aug 24, 2025 08:20

Summary

Unleash your strength with the Fullbody Low Volume High Intensity program, designed for serious lifters ready to maximize their gains in just two weeks. This 3-day-a-week regimen focuses on high-intensity, low-volume workouts that target all major muscle groups, ensuring efficient and effective training. Each session includes a mix of compound and isolation exercises, utilizing a full gym setup to push your limits and enhance muscle definition. Get ready to elevate your fitness game and achieve impressive results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.8%
Chest
9.2%
Biceps
8.9%
Upper Back
8.7%
Abs
8.2%
Front Delts
8%
Forearms
7.3%
Lats
7.3%
Hamstrings
6.4%
Quadriceps
6.2%
Lower Back
5.9%
Glutes
5.5%
Middle Delts
4.6%
Rear Delts
2.7%
Abductors
0.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 8
2
Overhead Tricep Extension(rope)
1
1
8 reps
6 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
8 reps
6 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
1
8 reps
RPE 9.5
5
Lat Pulldown
1
1
8 reps
5 reps
RPE 8
RPE 10
6
Seated Wide-Grip Row (Cable)
1
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9
8
Lateral Raise (Dumbbell)
1
8 reps
RPE 8.5
9
Leg Extension
1
1
8 reps
8 reps
RPE 8
RPE 9.5
10
Romanian Deadlift (Dumbbell)
1
1
8 reps
6 reps
RPE 8.5
RPE 9.5
11
Cable Crunch
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
12
Wrist Curls
1
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 8
2
Overhead Tricep Extension(rope)
1
1
8 reps
6 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
8 reps
6 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
1
8 reps
RPE 9.5
5
Lat Pulldown
1
1
8 reps
5 reps
RPE 8
RPE 10
6
Seated Wide-Grip Row (Cable)
1
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9
8
Lateral Raise (Dumbbell)
1
8 reps
RPE 8.5
9
Leg Extension
1
1
8 reps
8 reps
RPE 8
RPE 9.5
10
Romanian Deadlift (Dumbbell)
1
1
8 reps
6 reps
RPE 8.5
RPE 9.5
11
Cable Crunch
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
12
Wrist Curls
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
6 reps
RPE 10
2
Stiff Leg Deadlift
1
5 reps
RPE 10
3
Back Extension (Weighted)
1
5 reps
RPE 10
4
Low To High Fly
1
8 reps
RPE 9.5
5
Bench Press (Barbell)
1
5 reps
RPE 9.5
6
Seated Row (Cable)
1
8 reps
RPE 9.5
7
Kelso Shrug
1
8 reps
RPE 9.5
8
Alternating Dumbbell Curl
1
10 reps
RPE 9.5
9
Tricep Extension (Cable)
1
8 reps
RPE 9.5
10
Reverse Pec Deck
1
8 reps
RPE 10
11
Lateral Raise (Cable)
1
8 reps
RPE 10
12
Oblique Crunch
2
8 reps
RPE 9.5
13
Wrist Curls
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
6 reps
RPE 10
2
Stiff Leg Deadlift
1
5 reps
RPE 10
3
Back Extension (Weighted)
1
5 reps
RPE 10
4
Low To High Fly
1
8 reps
RPE 9.5
5
Bench Press (Barbell)
1
5 reps
RPE 9.5
6
Seated Row (Cable)
1
8 reps
RPE 9.5
7
Kelso Shrug
1
8 reps
RPE 9.5
8
Alternating Dumbbell Curl
1
10 reps
RPE 9.5
9
Tricep Extension (Cable)
1
8 reps
RPE 9.5
10
Reverse Pec Deck
1
8 reps
RPE 10
11
Lateral Raise (Cable)
1
8 reps
RPE 10
12
Oblique Crunch
2
8 reps
RPE 9.5
13
Wrist Curls
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8 reps
6 reps
RPE 8.5
RPE 10
2
Chest Press (Machine)
1
6 reps
RPE 10
3
Bayesian Curl
1
1
8 reps
6 reps
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
6 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
8 reps
6 reps
RPE 8.5
RPE 10
6
Seated Wide-Grip Row (Cable)
1
8 reps
RPE 9.5
7
Leg Extension
1
1
8 reps
8 reps
RPE 8.5
RPE 10
8
Lying Leg Curl
1
1
8 reps
6 reps
RPE 8.5
RPE 10
9
Back Extension (Weighted)
1
1
8 reps
6 reps
RPE 8
RPE 10
10
Shoulder Press (Machine)
1
8 reps
RPE 10
11
Reverse Pec Deck
1
8 reps
RPE 10
12
Cable Crunch
2
8 reps
RPE 9
13
Wrist Curls
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8 reps
6 reps
RPE 8.5
RPE 10
2
Chest Press (Machine)
1
6 reps
RPE 10
3
Bayesian Curl
1
1
8 reps
6 reps
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
6 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
8 reps
6 reps
RPE 8.5
RPE 10
6
Seated Wide-Grip Row (Cable)
1
8 reps
RPE 9.5
7
Leg Extension
1
1
8 reps
8 reps
RPE 8.5
RPE 10
8
Lying Leg Curl
1
1
8 reps
6 reps
RPE 8.5
RPE 10
9
Back Extension (Weighted)
1
1
8 reps
6 reps
RPE 8
RPE 10
10
Shoulder Press (Machine)
1
8 reps
RPE 10
11
Reverse Pec Deck
1
8 reps
RPE 10
12
Cable Crunch
2
8 reps
RPE 9
13
Wrist Curls
1
8 reps
RPE 8.5
Week 1
1 / 2 Weeks
Day 1
1
Preacher Curl (Dumbbell)
1 Set
1 Set
5 Reps
8 Reps
@10
@8
2
Overhead Tricep Extension(rope)
1 Set
1 Set
8 Reps
6 Reps
@8
@9.5
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
6 Reps
@8
@10
4
Pec Deck (Machine)
1 Set
8 Reps
@9.5
5
Lat Pulldown
1 Set
1 Set
8 Reps
5 Reps
@8
@10
6
Seated Wide-Grip Row (Cable)
1 Set
8 Reps
@9.5
7
Shoulder Press (Machine)
1 Set
8 Reps
@9
8
Lateral Raise (Dumbbell)
1 Set
8 Reps
@8.5
9
Leg Extension
1 Set
1 Set
8 Reps
8 Reps
@8
@9.5
10
Romanian Deadlift (Dumbbell)
1 Set
1 Set
8 Reps
6 Reps
@8.5
@9.5
11
Cable Crunch
1 Set
1 Set
8 Reps
8 Reps
@8.5
@9.5
12
Wrist Curls
1 Set
8 Reps
@9.5
Day 2
1
Leg Press (45 Degrees)
1 Set
6 Reps
@10
2
Stiff Leg Deadlift
1 Set
5 Reps
@10
3
Back Extension (Weighted)
1 Set
5 Reps
@10
4
Low To High Fly
1 Set
8 Reps
@9.5
5
Bench Press (Barbell)
1 Set
5 Reps
@9.5
6
Seated Row (Cable)
1 Set
8 Reps
@9.5
7
Kelso Shrug
1 Set
8 Reps
@9.5
8
Alternating Dumbbell Curl
1 Set
10 Reps
@9.5
9
Tricep Extension (Cable)
1 Set
8 Reps
@9.5
10
Reverse Pec Deck
1 Set
8 Reps
@10
11
Lateral Raise (Cable)
1 Set
8 Reps
@10
12
Oblique Crunch
2 Sets
8 Reps
@9.5
13
Wrist Curls
1 Set
8 Reps
@9.5
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
6 Reps
@8.5
@10
2
Chest Press (Machine)
1 Set
6 Reps
@10
3
Bayesian Curl
1 Set
1 Set
8 Reps
6 Reps
@8
@10
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
6 Reps
@8
@10
5
Lat Pulldown
1 Set
1 Set
8 Reps
6 Reps
@8.5
@10
6
Seated Wide-Grip Row (Cable)
1 Set
8 Reps
@9.5
7
Leg Extension
1 Set
1 Set
8 Reps
8 Reps
@8.5
@10
8
Lying Leg Curl
1 Set
1 Set
8 Reps
6 Reps
@8.5
@10
9
Back Extension (Weighted)
1 Set
1 Set
8 Reps
6 Reps
@8
@10
10
Shoulder Press (Machine)
1 Set
8 Reps
@10
11
Reverse Pec Deck
1 Set
8 Reps
@10
12
Cable Crunch
2 Sets
8 Reps
@9
13
Wrist Curls
1 Set
8 Reps
@9.5