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Full body low volumes
by Mihail D.
1 athletes joined
Program Description
Hypertrophy while having a busy schedule and or mixing it up with running, boxing, etc.
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 30, 2024 02:58
Last Edited
Jun 08, 2024 07:41
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Week 1
1 / 12 Weeks
Day 1
1
Lying Leg Curl
2 Sets
5 Reps
@9
2
Leg Press
2 Sets
5 Reps
@9
3
Unilateral Preacher Curl Machine
2 Sets
6 Reps
@9
4
Unilateral Tricep Cable Pushdown(Rope)
2 Sets
6 Reps
@9
5
Behind-The-Back Cable Lateral Raise
2 Sets
6 Reps
@9
6
Machine Bench Press
1 Set
5 Reps
@10
7
Lat Pulldown (Single Arm)
1 Set
5 Reps
@10
Day 2
1
Wide Grip Pulldown (Plateloaded Machine)
2 Sets
5 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
5 Reps
@9
3
Lateral Raise (Cable)
2 Sets
6 Reps
@9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2 Sets
6 Reps
@9
5
Preacher Curl (EZ Bar)
2 Sets
6 Reps
@9
6
Straight Leg Deadlift
1 Set
5 Reps
@10
7
Unilateral Leg Extension
1 Set
5 Reps
@10
Day 3
1
Seated Altrnating Dumbell Curl
2 Sets
5 Reps
@9
2
Long Rope Tricep Extension
2 Sets
5 Reps
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
5 Reps
5 Reps
@9
@10
4
T-Bar Row
2 Sets
5 Reps
@9
5
Incline Chest Press (Machine)
1 Set
5 Reps
@10
6
Lying Leg Curl
2 Sets
5 Reps
@9
7
Squat (Smith Machine)
1 Set
5 Reps
@10
Day 1
1
Lying Leg Curl
2 Sets
5 Reps
@9
2
Leg Press
2 Sets
5 Reps
@9
3
Unilateral Preacher Curl Machine
2 Sets
6 Reps
@9
4
Unilateral Tricep Cable Pushdown(Rope)
2 Sets
6 Reps
@9
5
Behind-The-Back Cable Lateral Raise
2 Sets
6 Reps
@9
6
Incline Bench Press (Smith Machine)
1 Set
5 Reps
@10
7
Lat Pulldown (Single Arm)
1 Set
5 Reps
@10
Day 2
1
Pull-Up (Weighted)
2 Sets
5 Reps
@9
2
Bench Press (Barbell)
2 Sets
5 Reps
@9
3
Lateral Raise (Cable)
2 Sets
6 Reps
@9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2 Sets
6 Reps
@9
5
Preacher Curl (EZ Bar)
2 Sets
6 Reps
@9
6
Straight Leg Deadlift
1 Set
5 Reps
@10
7
Unilateral Leg Extension
1 Set
5 Reps
@10
Day 3
1
Seated Altrnating Dumbell Curl
2 Sets
5 Reps
@9
2
Long Rope Tricep Extension
2 Sets
5 Reps
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
5 Reps
5 Reps
@9
@10
4
Chest Supported Row (Dumbbell)
2 Sets
5 Reps
@9
5
Incline Chest Press (Machine)
1 Set
5 Reps
@10
6
Lying Leg Curl
2 Sets
5 Reps
@9
7
Squat (Smith Machine)
1 Set
5 Reps
@10
Day 1
1
Lying Leg Curl
2 Sets
5 Reps
@9
2
Leg Press
2 Sets
5 Reps
@9
3
Unilateral Preacher Curl Machine
2 Sets
6 Reps
@9
4
Unilateral Tricep Cable Pushdown(Rope)
2 Sets
6 Reps
@9
5
Behind-The-Back Cable Lateral Raise
2 Sets
6 Reps
@9
6
Machine Bench Press
1 Set
5 Reps
@10
7
Lat Pulldown (Single Arm)
1 Set
5 Reps
@10
Day 2
1
Wide Grip Pulldown (Plateloaded Machine)
2 Sets
5 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
5 Reps
@9
3
Lateral Raise (Cable)
2 Sets
6 Reps
@9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2 Sets
6 Reps
@9
5
Preacher Curl (EZ Bar)
2 Sets
6 Reps
@9
6
Straight Leg Deadlift
1 Set
5 Reps
@10
7
Unilateral Leg Extension
1 Set
5 Reps
@10
Day 3
1
Seated Altrnating Dumbell Curl
2 Sets
5 Reps
@9
2
Long Rope Tricep Extension
2 Sets
5 Reps
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
5 Reps
5 Reps
@9
@10
4
T-Bar Row
2 Sets
5 Reps
@9
5
Incline Chest Press (Machine)
1 Set
5 Reps
@10
6
Lying Leg Curl
2 Sets
5 Reps
@9
7
Squat (Smith Machine)
1 Set
5 Reps
@10
Day 1
1
Lying Leg Curl
2 Sets
5 Reps
@9
2
Leg Press
2 Sets
5 Reps
@9
3
Unilateral Preacher Curl Machine
2 Sets
6 Reps
@9
4
Unilateral Tricep Cable Pushdown(Rope)
2 Sets
6 Reps
@9
5
Behind-The-Back Cable Lateral Raise
2 Sets
6 Reps
@9
6
Incline Bench Press (Smith Machine)
1 Set
5 Reps
@10
7
Lat Pulldown (Single Arm)
1 Set
5 Reps
@10
Day 2
1
Pull-Up (Weighted)
2 Sets
5 Reps
@9
2
Bench Press (Barbell)
2 Sets
5 Reps
@9
3
Lateral Raise (Cable)
2 Sets
6 Reps
@9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2 Sets
6 Reps
@9
5
Preacher Curl (EZ Bar)
2 Sets
6 Reps
@9
6
Straight Leg Deadlift
1 Set
5 Reps
@10
7
Unilateral Leg Extension
1 Set
5 Reps
@10
Day 3
1
Seated Altrnating Dumbell Curl
2 Sets
5 Reps
@9
2
Long Rope Tricep Extension
2 Sets
5 Reps
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
5 Reps
5 Reps
@9
@10
4
Chest Supported Row (Dumbbell)
2 Sets
5 Reps
@9
5
Incline Chest Press (Machine)
1 Set
5 Reps
@10
6
Lying Leg Curl
2 Sets
5 Reps
@9
7
Squat (Smith Machine)
1 Set
5 Reps
@10
Day 1
1
Lying Leg Curl
2 Sets
5 Reps
@9
2
Leg Press
2 Sets
5 Reps
@9
3
Unilateral Preacher Curl Machine
2 Sets
6 Reps
@9
4
Unilateral Tricep Cable Pushdown(Rope)
2 Sets
6 Reps
@9
5
Behind-The-Back Cable Lateral Raise
2 Sets
6 Reps
@9
6
Machine Bench Press
1 Set
5 Reps
@10
7
Lat Pulldown (Single Arm)
1 Set
5 Reps
@10
Day 2
1
Wide Grip Pulldown (Plateloaded Machine)
2 Sets
5 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
5 Reps
@9
3
Lateral Raise (Cable)
2 Sets
6 Reps
@9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2 Sets
6 Reps
@9
5
Preacher Curl (EZ Bar)
2 Sets
6 Reps
@9
6
Straight Leg Deadlift
1 Set
5 Reps
@10
7
Unilateral Leg Extension
1 Set
5 Reps
@10
Day 3
1
Seated Altrnating Dumbell Curl
2 Sets
5 Reps
@9
2
Long Rope Tricep Extension
2 Sets
5 Reps
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
5 Reps
5 Reps
@9
@10
4
T-Bar Row
2 Sets
5 Reps
@9
5
Incline Chest Press (Machine)
1 Set
5 Reps
@10
6
Lying Leg Curl
2 Sets
5 Reps
@9
7
Squat (Smith Machine)
1 Set
5 Reps
@10
Day 1
1
Lying Leg Curl
2 Sets
5 Reps
@9
2
Leg Press
2 Sets
5 Reps
@9
3
Unilateral Preacher Curl Machine
2 Sets
6 Reps
@9
4
Unilateral Tricep Cable Pushdown(Rope)
2 Sets
6 Reps
@9
5
Behind-The-Back Cable Lateral Raise
2 Sets
6 Reps
@9
6
Incline Bench Press (Smith Machine)
1 Set
5 Reps
@10
7
Lat Pulldown (Single Arm)
1 Set
5 Reps
@10
Day 2
1
Pull-Up (Weighted)
2 Sets
5 Reps
@9
2
Bench Press (Barbell)
2 Sets
5 Reps
@9
3
Lateral Raise (Cable)
2 Sets
6 Reps
@9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2 Sets
6 Reps
@9
5
Preacher Curl (EZ Bar)
2 Sets
6 Reps
@9
6
Straight Leg Deadlift
1 Set
5 Reps
@10
7
Unilateral Leg Extension
1 Set
5 Reps
@10
Day 3
1
Seated Altrnating Dumbell Curl
2 Sets
5 Reps
@9
2
Long Rope Tricep Extension
2 Sets
5 Reps
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
5 Reps
5 Reps
@9
@10
4
Chest Supported Row (Dumbbell)
2 Sets
5 Reps
@9
5
Incline Chest Press (Machine)
1 Set
5 Reps
@10
6
Lying Leg Curl
2 Sets
5 Reps
@9
7
Squat (Smith Machine)
1 Set
5 Reps
@10
Day 1
1
Lying Leg Curl
2 Sets
5 Reps
@9
2
Leg Press
2 Sets
5 Reps
@9
3
Unilateral Preacher Curl Machine
2 Sets
6 Reps
@9
4
Unilateral Tricep Cable Pushdown(Rope)
2 Sets
6 Reps
@9
5
Behind-The-Back Cable Lateral Raise
2 Sets
6 Reps
@9
6
Machine Bench Press
1 Set
5 Reps
@10
7
Lat Pulldown (Single Arm)
1 Set
5 Reps
@10
Day 2
1
Wide Grip Pulldown (Plateloaded Machine)
2 Sets
5 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
5 Reps
@9
3
Lateral Raise (Cable)
2 Sets
6 Reps
@9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2 Sets
6 Reps
@9
5
Preacher Curl (EZ Bar)
2 Sets
6 Reps
@9
6
Straight Leg Deadlift
1 Set
5 Reps
@10
7
Unilateral Leg Extension
1 Set
5 Reps
@10
Day 3
1
Seated Altrnating Dumbell Curl
2 Sets
5 Reps
@9
2
Long Rope Tricep Extension
2 Sets
5 Reps
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
5 Reps
5 Reps
@9
@10
4
T-Bar Row
2 Sets
5 Reps
@9
5
Incline Chest Press (Machine)
1 Set
5 Reps
@10
6
Lying Leg Curl
2 Sets
5 Reps
@9
7
Squat (Smith Machine)
1 Set
5 Reps
@10
Day 1
1
Lying Leg Curl
2 Sets
5 Reps
@9
2
Leg Press
2 Sets
5 Reps
@9
3
Unilateral Preacher Curl Machine
2 Sets
6 Reps
@9
4
Unilateral Tricep Cable Pushdown(Rope)
2 Sets
6 Reps
@9
5
Behind-The-Back Cable Lateral Raise
2 Sets
6 Reps
@9
6
Incline Bench Press (Smith Machine)
1 Set
5 Reps
@10
7
Lat Pulldown (Single Arm)
1 Set
5 Reps
@10
Day 2
1
Pull-Up (Weighted)
2 Sets
5 Reps
@9
2
Bench Press (Barbell)
2 Sets
5 Reps
@9
3
Lateral Raise (Cable)
2 Sets
6 Reps
@9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2 Sets
6 Reps
@9
5
Preacher Curl (EZ Bar)
2 Sets
6 Reps
@9
6
Straight Leg Deadlift
1 Set
5 Reps
@10
7
Unilateral Leg Extension
1 Set
5 Reps
@10
Day 3
1
Seated Altrnating Dumbell Curl
2 Sets
5 Reps
@9
2
Long Rope Tricep Extension
2 Sets
5 Reps
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
5 Reps
5 Reps
@9
@10
4
Chest Supported Row (Dumbbell)
2 Sets
5 Reps
@9
5
Incline Chest Press (Machine)
1 Set
5 Reps
@10
6
Lying Leg Curl
2 Sets
5 Reps
@9
7
Squat (Smith Machine)
1 Set
5 Reps
@10
Day 1
1
Lying Leg Curl
2 Sets
5 Reps
@9
2
Leg Press
2 Sets
5 Reps
@9
3
Unilateral Preacher Curl Machine
2 Sets
6 Reps
@9
4
Unilateral Tricep Cable Pushdown(Rope)
2 Sets
6 Reps
@9
5
Behind-The-Back Cable Lateral Raise
2 Sets
6 Reps
@9
6
Machine Bench Press
1 Set
5 Reps
@10
7
Lat Pulldown (Single Arm)
1 Set
5 Reps
@10
Day 2
1
Wide Grip Pulldown (Plateloaded Machine)
2 Sets
5 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
5 Reps
@9
3
Lateral Raise (Cable)
2 Sets
6 Reps
@9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2 Sets
6 Reps
@9
5
Preacher Curl (EZ Bar)
2 Sets
6 Reps
@9
6
Straight Leg Deadlift
1 Set
5 Reps
@10
7
Unilateral Leg Extension
1 Set
5 Reps
@10
Day 3
1
Seated Altrnating Dumbell Curl
2 Sets
5 Reps
@9
2
Long Rope Tricep Extension
2 Sets
5 Reps
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
5 Reps
5 Reps
@9
@10
4
T-Bar Row
2 Sets
5 Reps
@9
5
Incline Chest Press (Machine)
1 Set
5 Reps
@10
6
Lying Leg Curl
2 Sets
5 Reps
@9
7
Squat (Smith Machine)
1 Set
5 Reps
@10
Day 1
1
Lying Leg Curl
2 Sets
5 Reps
@9
2
Leg Press
2 Sets
5 Reps
@9
3
Unilateral Preacher Curl Machine
2 Sets
6 Reps
@9
4
Unilateral Tricep Cable Pushdown(Rope)
2 Sets
6 Reps
@9
5
Behind-The-Back Cable Lateral Raise
2 Sets
6 Reps
@9
6
Incline Bench Press (Smith Machine)
1 Set
5 Reps
@10
7
Lat Pulldown (Single Arm)
1 Set
5 Reps
@10
Day 2
1
Pull-Up (Weighted)
2 Sets
5 Reps
@9
2
Bench Press (Barbell)
2 Sets
5 Reps
@9
3
Lateral Raise (Cable)
2 Sets
6 Reps
@9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2 Sets
6 Reps
@9
5
Preacher Curl (EZ Bar)
2 Sets
6 Reps
@9
6
Straight Leg Deadlift
1 Set
5 Reps
@10
7
Unilateral Leg Extension
1 Set
5 Reps
@10
Day 3
1
Seated Altrnating Dumbell Curl
2 Sets
5 Reps
@9
2
Long Rope Tricep Extension
2 Sets
5 Reps
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
5 Reps
5 Reps
@9
@10
4
Chest Supported Row (Dumbbell)
2 Sets
5 Reps
@9
5
Incline Chest Press (Machine)
1 Set
5 Reps
@10
6
Lying Leg Curl
2 Sets
5 Reps
@9
7
Squat (Smith Machine)
1 Set
5 Reps
@10
Day 1
1
Lying Leg Curl
2 Sets
5 Reps
@9
2
Leg Press
2 Sets
5 Reps
@9
3
Unilateral Preacher Curl Machine
2 Sets
6 Reps
@9
4
Unilateral Tricep Cable Pushdown(Rope)
2 Sets
6 Reps
@9
5
Behind-The-Back Cable Lateral Raise
2 Sets
6 Reps
@9
6
Machine Bench Press
1 Set
5 Reps
@10
7
Lat Pulldown (Single Arm)
1 Set
5 Reps
@10
Day 2
1
Wide Grip Pulldown (Plateloaded Machine)
2 Sets
5 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
5 Reps
@9
3
Lateral Raise (Cable)
2 Sets
6 Reps
@9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2 Sets
6 Reps
@9
5
Preacher Curl (EZ Bar)
2 Sets
6 Reps
@9
6
Straight Leg Deadlift
1 Set
5 Reps
@10
7
Unilateral Leg Extension
1 Set
5 Reps
@10
Day 3
1
Seated Altrnating Dumbell Curl
2 Sets
5 Reps
@9
2
Long Rope Tricep Extension
2 Sets
5 Reps
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
5 Reps
5 Reps
@9
@10
4
T-Bar Row
2 Sets
5 Reps
@9
5
Incline Chest Press (Machine)
1 Set
5 Reps
@10
6
Lying Leg Curl
2 Sets
5 Reps
@9
7
Squat (Smith Machine)
1 Set
5 Reps
@10
Day 1
1
Lying Leg Curl
2 Sets
5 Reps
@9
2
Leg Press
2 Sets
5 Reps
@9
3
Unilateral Preacher Curl Machine
2 Sets
6 Reps
@9
4
Unilateral Tricep Cable Pushdown(Rope)
2 Sets
6 Reps
@9
5
Behind-The-Back Cable Lateral Raise
2 Sets
6 Reps
@9
6
Incline Bench Press (Smith Machine)
1 Set
5 Reps
@10
7
Lat Pulldown (Single Arm)
1 Set
5 Reps
@10
Day 2
1
Pull-Up (Weighted)
2 Sets
5 Reps
@9
2
Bench Press (Barbell)
2 Sets
5 Reps
@9
3
Lateral Raise (Cable)
2 Sets
6 Reps
@9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2 Sets
6 Reps
@9
5
Preacher Curl (EZ Bar)
2 Sets
6 Reps
@9
6
Straight Leg Deadlift
1 Set
5 Reps
@10
7
Unilateral Leg Extension
1 Set
5 Reps
@10
Day 3
1
Seated Altrnating Dumbell Curl
2 Sets
5 Reps
@9
2
Long Rope Tricep Extension
2 Sets
5 Reps
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
5 Reps
5 Reps
@9
@10
4
Chest Supported Row (Dumbbell)
2 Sets
5 Reps
@9
5
Incline Chest Press (Machine)
1 Set
5 Reps
@10
6
Lying Leg Curl
2 Sets
5 Reps
@9
7
Squat (Smith Machine)
1 Set
5 Reps
@10