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!
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
20%
Triceps
12.7%
Front Delts
12.7%
Abs
10.9%
Biceps
10.9%
Quadriceps
5.5%
Calves
4.5%
Hamstrings
4.5%
Lats
4.5%
Lower Back
3.6%
Upper Back
3.6%
Glutes
2.7%
Forearms
1.8%
Rear Delts
1.8%
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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