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Low Volume Push Pull Legs

by Ice E.

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

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 02, 2025 08:39
  • Last Edited
    May 06, 2025 05:09
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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 Extension
1 Set
5-8 Reps
@8-9
5
Knee Flexion. Easy To Overload
1 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 Pulldown
1 Set
5-8 Reps
@8-9
2
Upper Back Row
1 Set
5-8 Reps
@8-9
3
Neutral Grip Row
1 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