Program Description
For muscle growth. You can run 6 days 1 off or 3 days 1 off repeat. up to you. For warmups do 2-3. Ex on lateral raise working weight 30lbs. 15lbs for 5-8 reps, then 22.5lbs for 1-3 reps. Rest between 2-3 minutes between warmups and for working set 3-4. On leg press for example that warm up method might not apply. My working set 7 plates. I just add a plate each side, do a few reps, rest 2 mins repeat until my final warm up, I do 1 rep. Let me know if you got questions. My tiktok @luis_shz69.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMay 02, 2025 08:39
- Last EditedJun 18, 2025 09:04
Summary
Unlock your strength potential with the Low Volume Push Pull Legs program, a focused 12-week training plan designed for those who want to maximize results in just three days a week. This program emphasizes compound and isolation movements, including exercises like the Romanian Deadlift and Shoulder Press, ensuring a balanced development of your upper and lower body. With a mix of machine and free weight exercises, you'll build muscle while keeping your workouts efficient and effective. Get ready to push your limits and achieve your fitness goals!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Calf Raise (Machine)
1
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
4-7 reps
RPE 8-9
3
Abs Crunch (Weighted)
2
6-10 reps
RPE 8-9
4
Leg Extension
1
5-8 reps
RPE 8-9
5
Knee Flexion. Easy To Overload
1
5 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
4-7 reps
RPE 8-9
3
Abs Crunch (Weighted)
2
6-10 reps
RPE 8-9
4
Leg Extension
1
5-8 reps
RPE 8-9
5
Knee Flexion. Easy To Overload
1
5 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
4-7 reps
RPE 8-9
3
Abs Crunch (Weighted)
2
6-10 reps
RPE 8-9
4
Leg Extension
1
5-8 reps
RPE 8-9
5
Knee Flexion. Easy To Overload
1
5 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
4-7 reps
RPE 8-9
3
Abs Crunch (Weighted)
2
6-10 reps
RPE 8-9
4
Leg Extension
1
5-8 reps
RPE 8-9
5
Knee Flexion. Easy To Overload
1
5 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
4-7 reps
RPE 8-9
3
Abs Crunch (Weighted)
2
6-10 reps
RPE 8-9
4
Leg Extension
1
5-8 reps
RPE 8-9
5
Knee Flexion. Easy To Overload
1
5 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
4-7 reps
RPE 8-9
3
Abs Crunch (Weighted)
2
6-10 reps
RPE 8-9
4
Leg Extension
1
5-8 reps
RPE 8-9
5
Knee Flexion. Easy To Overload
1
5 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
4-7 reps
RPE 8-9
3
Abs Crunch (Weighted)
2
6-10 reps
RPE 8-9
4
Leg Extension
1
5-8 reps
RPE 8-9
5
Knee Flexion. Easy To Overload
1
5 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
4-7 reps
RPE 8-9
3
Abs Crunch (Weighted)
2
6-10 reps
RPE 8-9
4
Leg Extension
1
5-8 reps
RPE 8-9
5
Knee Flexion. Easy To Overload
1
5 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
4-7 reps
RPE 8-9
3
Abs Crunch (Weighted)
2
6-10 reps
RPE 8-9
4
Leg Extension
1
5-8 reps
RPE 8-9
5
Knee Flexion. Easy To Overload
1
5 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
4-7 reps
RPE 8-9
3
Abs Crunch (Weighted)
2
6-10 reps
RPE 8-9
4
Leg Extension
1
5-8 reps
RPE 8-9
5
Knee Flexion. Easy To Overload
1
5 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
4-7 reps
RPE 8-9
3
Abs Crunch (Weighted)
2
6-10 reps
RPE 8-9
4
Leg Extension
1
5-8 reps
RPE 8-9
5
Knee Flexion. Easy To Overload
1
5 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
4-7 reps
RPE 8-9
3
Abs Crunch (Weighted)
2
6-10 reps
RPE 8-9
4
Leg Extension
1
5-8 reps
RPE 8-9
5
Knee Flexion. Easy To Overload
1
5 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-9
2
Lateral Raise (Cable)
2
5-8 reps
RPE 8-9
3
Any Chest Exercise
2
4-8 reps
RPE 8-9
4
Tricep Pushdown (Cable)
1
4-8 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
1
5-8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-9
2
Lateral Raise (Cable)
2
5-8 reps
RPE 8-9
3
Any Chest Exercise
2
4-8 reps
RPE 8-9
4
Tricep Pushdown (Cable)
1
4-8 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
1
5-8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-9
2
Lateral Raise (Cable)
2
5-8 reps
RPE 8-9
3
Any Chest Exercise
2
4-8 reps
RPE 8-9
4
Tricep Pushdown (Cable)
1
4-8 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
1
5-8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-9
2
Lateral Raise (Cable)
2
5-8 reps
RPE 8-9
3
Any Chest Exercise
2
4-8 reps
RPE 8-9
4
Tricep Pushdown (Cable)
1
4-8 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
1
5-8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-9
2
Lateral Raise (Cable)
2
5-8 reps
RPE 8-9
3
Any Chest Exercise
2
4-8 reps
RPE 8-9
4
Tricep Pushdown (Cable)
1
4-8 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
1
5-8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-9
2
Lateral Raise (Cable)
2
5-8 reps
RPE 8-9
3
Any Chest Exercise
2
4-8 reps
RPE 8-9
4
Tricep Pushdown (Cable)
1
4-8 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
1
5-8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-9
2
Lateral Raise (Cable)
2
5-8 reps
RPE 8-9
3
Any Chest Exercise
2
4-8 reps
RPE 8-9
4
Tricep Pushdown (Cable)
1
4-8 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
1
5-8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-9
2
Lateral Raise (Cable)
2
5-8 reps
RPE 8-9
3
Any Chest Exercise
2
4-8 reps
RPE 8-9
4
Tricep Pushdown (Cable)
1
4-8 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
1
5-8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-9
2
Lateral Raise (Cable)
2
5-8 reps
RPE 8-9
3
Any Chest Exercise
2
4-8 reps
RPE 8-9
4
Tricep Pushdown (Cable)
1
4-8 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
1
5-8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-9
2
Lateral Raise (Cable)
2
5-8 reps
RPE 8-9
3
Any Chest Exercise
2
4-8 reps
RPE 8-9
4
Tricep Pushdown (Cable)
1
4-8 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
1
5-8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-9
2
Lateral Raise (Cable)
2
5-8 reps
RPE 8-9
3
Any Chest Exercise
2
4-8 reps
RPE 8-9
4
Tricep Pushdown (Cable)
1
4-8 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
1
5-8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-9
2
Lateral Raise (Cable)
2
5-8 reps
RPE 8-9
3
Any Chest Exercise
2
4-8 reps
RPE 8-9
4
Tricep Pushdown (Cable)
1
4-8 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
1
5-8 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
5-8 reps
RPE 8-9
2
Upper Back Row
1
5-8 reps
RPE 8-9
3
Neutral Grip Row
1
5-8 reps
RPE 8-9
4
Hammer Curl (Dumbbell)
1
5-8 reps
RPE 8-9
5
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
5-8 reps
RPE 8-9
2
Upper Back Row
1
5-8 reps
RPE 8-9
3
Neutral Grip Row
1
5-8 reps
RPE 8-9
4
Hammer Curl (Dumbbell)
1
5-8 reps
RPE 8-9
5
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
5-8 reps
RPE 8-9
2
Upper Back Row
1
5-8 reps
RPE 8-9
3
Neutral Grip Row
1
5-8 reps
RPE 8-9
4
Hammer Curl (Dumbbell)
1
5-8 reps
RPE 8-9
5
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
5-8 reps
RPE 8-9
2
Upper Back Row
1
5-8 reps
RPE 8-9
3
Neutral Grip Row
1
5-8 reps
RPE 8-9
4
Hammer Curl (Dumbbell)
1
5-8 reps
RPE 8-9
5
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
5-8 reps
RPE 8-9
2
Upper Back Row
1
5-8 reps
RPE 8-9
3
Neutral Grip Row
1
5-8 reps
RPE 8-9
4
Hammer Curl (Dumbbell)
1
5-8 reps
RPE 8-9
5
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
5-8 reps
RPE 8-9
2
Upper Back Row
1
5-8 reps
RPE 8-9
3
Neutral Grip Row
1
5-8 reps
RPE 8-9
4
Hammer Curl (Dumbbell)
1
5-8 reps
RPE 8-9
5
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
5-8 reps
RPE 8-9
2
Upper Back Row
1
5-8 reps
RPE 8-9
3
Neutral Grip Row
1
5-8 reps
RPE 8-9
4
Hammer Curl (Dumbbell)
1
5-8 reps
RPE 8-9
5
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
5-8 reps
RPE 8-9
2
Upper Back Row
1
5-8 reps
RPE 8-9
3
Neutral Grip Row
1
5-8 reps
RPE 8-9
4
Hammer Curl (Dumbbell)
1
5-8 reps
RPE 8-9
5
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
5-8 reps
RPE 8-9
2
Upper Back Row
1
5-8 reps
RPE 8-9
3
Neutral Grip Row
1
5-8 reps
RPE 8-9
4
Hammer Curl (Dumbbell)
1
5-8 reps
RPE 8-9
5
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
5-8 reps
RPE 8-9
2
Upper Back Row
1
5-8 reps
RPE 8-9
3
Neutral Grip Row
1
5-8 reps
RPE 8-9
4
Hammer Curl (Dumbbell)
1
5-8 reps
RPE 8-9
5
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
5-8 reps
RPE 8-9
2
Upper Back Row
1
5-8 reps
RPE 8-9
3
Neutral Grip Row
1
5-8 reps
RPE 8-9
4
Hammer Curl (Dumbbell)
1
5-8 reps
RPE 8-9
5
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
5-8 reps
RPE 8-9
2
Upper Back Row
1
5-8 reps
RPE 8-9
3
Neutral Grip Row
1
5-8 reps
RPE 8-9
4
Hammer Curl (Dumbbell)
1
5-8 reps
RPE 8-9
5
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 8-9
Week 1
1 / 12 Weeks
Day 1
1
Calf Raise (Machine)1 Set
4-8 Reps
@9
2
Romanian Deadlift (Barbell)1 Set
4-7 Reps
@8-9
3
Abs Crunch (Weighted)2 Sets
6-10 Reps
@8-9
4
Leg Extension1 Set
5-8 Reps
@8-9
5
Knee Flexion. Easy To Overload1 Set
5 Reps
@8-9
Day 2
1
Shoulder Press (Machine)2 Sets
5-8 Reps
@8-9
2
Lateral Raise (Cable)2 Sets
5-8 Reps
@8-9
3
Any Chest Exercise 2 Sets
4-8 Reps
@8-9
4
Tricep Pushdown (Cable)1 Set
4-8 Reps
@8-9
5
Overhead Tricep Extension (Cable)1 Set
5-8 Reps
@8-9
Day 3
1
Lat Pulldown1 Set
5-8 Reps
@8-9
2
Upper Back Row1 Set
5-8 Reps
@8-9
3
Neutral Grip Row1 Set
5-8 Reps
@8-9
4
Hammer Curl (Dumbbell)1 Set
5-8 Reps
@8-9
5
Preacher Curl (Dumbbell)1 Set
5-8 Reps
@8-9