logo
BoostcampPNG

Full body low volumes

by Mihail D.
8 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 18, 2025 07:55

Summary

Unlock your strength with the Full Body Low Volumes program, a meticulously crafted 12-week journey designed for those looking to maximize their gains with just three sessions per week. Each workout focuses on high-intensity, low-volume exercises targeting all major muscle groups, ensuring you build strength without overtraining. With a mix of machines and free weights, you'll engage in movements like the Lying Leg Curl, Incline Bench Press, and T-Bar Row, all while honing your technique and pushing your limits. Get ready to transform your physique and elevate your performance!
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
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
Lying Leg Curl
2
5 reps
RPE 9
2
Leg Press
2
5 reps
RPE 9
3
Unilateral Preacher Curl Machine
2
6 reps
RPE 9
4
Unilateral Tricep Cable Pushdown(Rope)
2
6 reps
RPE 9
5
Behind-The-Back Cable Lateral Raise
2
6 reps
RPE 9
6
Machine Bench Press
1
5 reps
RPE 10
7
Lat Pulldown (Single Arm)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5 reps
RPE 9
2
Leg Press
2
5 reps
RPE 9
3
Unilateral Preacher Curl Machine
2
6 reps
RPE 9
4
Unilateral Tricep Cable Pushdown(Rope)
2
6 reps
RPE 9
5
Behind-The-Back Cable Lateral Raise
2
6 reps
RPE 9
6
Incline Bench Press (Smith Machine)
1
5 reps
RPE 10
7
Lat Pulldown (Single Arm)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5 reps
RPE 9
2
Leg Press
2
5 reps
RPE 9
3
Unilateral Preacher Curl Machine
2
6 reps
RPE 9
4
Unilateral Tricep Cable Pushdown(Rope)
2
6 reps
RPE 9
5
Behind-The-Back Cable Lateral Raise
2
6 reps
RPE 9
6
Machine Bench Press
1
5 reps
RPE 10
7
Lat Pulldown (Single Arm)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5 reps
RPE 9
2
Leg Press
2
5 reps
RPE 9
3
Unilateral Preacher Curl Machine
2
6 reps
RPE 9
4
Unilateral Tricep Cable Pushdown(Rope)
2
6 reps
RPE 9
5
Behind-The-Back Cable Lateral Raise
2
6 reps
RPE 9
6
Incline Bench Press (Smith Machine)
1
5 reps
RPE 10
7
Lat Pulldown (Single Arm)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5 reps
RPE 9
2
Leg Press
2
5 reps
RPE 9
3
Unilateral Preacher Curl Machine
2
6 reps
RPE 9
4
Unilateral Tricep Cable Pushdown(Rope)
2
6 reps
RPE 9
5
Behind-The-Back Cable Lateral Raise
2
6 reps
RPE 9
6
Machine Bench Press
1
5 reps
RPE 10
7
Lat Pulldown (Single Arm)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5 reps
RPE 9
2
Leg Press
2
5 reps
RPE 9
3
Unilateral Preacher Curl Machine
2
6 reps
RPE 9
4
Unilateral Tricep Cable Pushdown(Rope)
2
6 reps
RPE 9
5
Behind-The-Back Cable Lateral Raise
2
6 reps
RPE 9
6
Incline Bench Press (Smith Machine)
1
5 reps
RPE 10
7
Lat Pulldown (Single Arm)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5 reps
RPE 9
2
Leg Press
2
5 reps
RPE 9
3
Unilateral Preacher Curl Machine
2
6 reps
RPE 9
4
Unilateral Tricep Cable Pushdown(Rope)
2
6 reps
RPE 9
5
Behind-The-Back Cable Lateral Raise
2
6 reps
RPE 9
6
Machine Bench Press
1
5 reps
RPE 10
7
Lat Pulldown (Single Arm)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5 reps
RPE 9
2
Leg Press
2
5 reps
RPE 9
3
Unilateral Preacher Curl Machine
2
6 reps
RPE 9
4
Unilateral Tricep Cable Pushdown(Rope)
2
6 reps
RPE 9
5
Behind-The-Back Cable Lateral Raise
2
6 reps
RPE 9
6
Incline Bench Press (Smith Machine)
1
5 reps
RPE 10
7
Lat Pulldown (Single Arm)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5 reps
RPE 9
2
Leg Press
2
5 reps
RPE 9
3
Unilateral Preacher Curl Machine
2
6 reps
RPE 9
4
Unilateral Tricep Cable Pushdown(Rope)
2
6 reps
RPE 9
5
Behind-The-Back Cable Lateral Raise
2
6 reps
RPE 9
6
Machine Bench Press
1
5 reps
RPE 10
7
Lat Pulldown (Single Arm)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5 reps
RPE 9
2
Leg Press
2
5 reps
RPE 9
3
Unilateral Preacher Curl Machine
2
6 reps
RPE 9
4
Unilateral Tricep Cable Pushdown(Rope)
2
6 reps
RPE 9
5
Behind-The-Back Cable Lateral Raise
2
6 reps
RPE 9
6
Incline Bench Press (Smith Machine)
1
5 reps
RPE 10
7
Lat Pulldown (Single Arm)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5 reps
RPE 9
2
Leg Press
2
5 reps
RPE 9
3
Unilateral Preacher Curl Machine
2
6 reps
RPE 9
4
Unilateral Tricep Cable Pushdown(Rope)
2
6 reps
RPE 9
5
Behind-The-Back Cable Lateral Raise
2
6 reps
RPE 9
6
Machine Bench Press
1
5 reps
RPE 10
7
Lat Pulldown (Single Arm)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5 reps
RPE 9
2
Leg Press
2
5 reps
RPE 9
3
Unilateral Preacher Curl Machine
2
6 reps
RPE 9
4
Unilateral Tricep Cable Pushdown(Rope)
2
6 reps
RPE 9
5
Behind-The-Back Cable Lateral Raise
2
6 reps
RPE 9
6
Incline Bench Press (Smith Machine)
1
5 reps
RPE 10
7
Lat Pulldown (Single Arm)
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pulldown (Plateloaded Machine)
2
5 reps
RPE 9
2
Incline Bench Press (Barbell)
2
5 reps
RPE 9
3
Lateral Raise (Cable)
2
6 reps
RPE 9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2
6 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
6 reps
RPE 9
6
Straight Leg Deadlift
1
5 reps
RPE 10
7
Unilateral Leg Extension
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
RPE 9
2
Bench Press (Barbell)
2
5 reps
RPE 9
3
Lateral Raise (Cable)
2
6 reps
RPE 9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2
6 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
6 reps
RPE 9
6
Straight Leg Deadlift
1
5 reps
RPE 10
7
Unilateral Leg Extension
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pulldown (Plateloaded Machine)
2
5 reps
RPE 9
2
Incline Bench Press (Barbell)
2
5 reps
RPE 9
3
Lateral Raise (Cable)
2
6 reps
RPE 9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2
6 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
6 reps
RPE 9
6
Straight Leg Deadlift
1
5 reps
RPE 10
7
Unilateral Leg Extension
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
RPE 9
2
Bench Press (Barbell)
2
5 reps
RPE 9
3
Lateral Raise (Cable)
2
6 reps
RPE 9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2
6 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
6 reps
RPE 9
6
Straight Leg Deadlift
1
5 reps
RPE 10
7
Unilateral Leg Extension
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pulldown (Plateloaded Machine)
2
5 reps
RPE 9
2
Incline Bench Press (Barbell)
2
5 reps
RPE 9
3
Lateral Raise (Cable)
2
6 reps
RPE 9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2
6 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
6 reps
RPE 9
6
Straight Leg Deadlift
1
5 reps
RPE 10
7
Unilateral Leg Extension
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
RPE 9
2
Bench Press (Barbell)
2
5 reps
RPE 9
3
Lateral Raise (Cable)
2
6 reps
RPE 9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2
6 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
6 reps
RPE 9
6
Straight Leg Deadlift
1
5 reps
RPE 10
7
Unilateral Leg Extension
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pulldown (Plateloaded Machine)
2
5 reps
RPE 9
2
Incline Bench Press (Barbell)
2
5 reps
RPE 9
3
Lateral Raise (Cable)
2
6 reps
RPE 9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2
6 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
6 reps
RPE 9
6
Straight Leg Deadlift
1
5 reps
RPE 10
7
Unilateral Leg Extension
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
RPE 9
2
Bench Press (Barbell)
2
5 reps
RPE 9
3
Lateral Raise (Cable)
2
6 reps
RPE 9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2
6 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
6 reps
RPE 9
6
Straight Leg Deadlift
1
5 reps
RPE 10
7
Unilateral Leg Extension
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pulldown (Plateloaded Machine)
2
5 reps
RPE 9
2
Incline Bench Press (Barbell)
2
5 reps
RPE 9
3
Lateral Raise (Cable)
2
6 reps
RPE 9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2
6 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
6 reps
RPE 9
6
Straight Leg Deadlift
1
5 reps
RPE 10
7
Unilateral Leg Extension
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
RPE 9
2
Bench Press (Barbell)
2
5 reps
RPE 9
3
Lateral Raise (Cable)
2
6 reps
RPE 9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2
6 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
6 reps
RPE 9
6
Straight Leg Deadlift
1
5 reps
RPE 10
7
Unilateral Leg Extension
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pulldown (Plateloaded Machine)
2
5 reps
RPE 9
2
Incline Bench Press (Barbell)
2
5 reps
RPE 9
3
Lateral Raise (Cable)
2
6 reps
RPE 9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2
6 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
6 reps
RPE 9
6
Straight Leg Deadlift
1
5 reps
RPE 10
7
Unilateral Leg Extension
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
RPE 9
2
Bench Press (Barbell)
2
5 reps
RPE 9
3
Lateral Raise (Cable)
2
6 reps
RPE 9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2
6 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
6 reps
RPE 9
6
Straight Leg Deadlift
1
5 reps
RPE 10
7
Unilateral Leg Extension
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Altrnating Dumbell Curl
2
5 reps
RPE 9
2
Long Rope Tricep Extension
2
5 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
T-Bar Row
2
5 reps
RPE 9
5
Incline Chest Press (Machine)
1
5 reps
RPE 10
6
Lying Leg Curl
2
5 reps
RPE 9
7
Squat (Smith Machine)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Altrnating Dumbell Curl
2
5 reps
RPE 9
2
Long Rope Tricep Extension
2
5 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Chest Supported Row (Dumbbell)
2
5 reps
RPE 9
5
Incline Chest Press (Machine)
1
5 reps
RPE 10
6
Lying Leg Curl
2
5 reps
RPE 9
7
Squat (Smith Machine)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Altrnating Dumbell Curl
2
5 reps
RPE 9
2
Long Rope Tricep Extension
2
5 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
T-Bar Row
2
5 reps
RPE 9
5
Incline Chest Press (Machine)
1
5 reps
RPE 10
6
Lying Leg Curl
2
5 reps
RPE 9
7
Squat (Smith Machine)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Altrnating Dumbell Curl
2
5 reps
RPE 9
2
Long Rope Tricep Extension
2
5 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Chest Supported Row (Dumbbell)
2
5 reps
RPE 9
5
Incline Chest Press (Machine)
1
5 reps
RPE 10
6
Lying Leg Curl
2
5 reps
RPE 9
7
Squat (Smith Machine)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Altrnating Dumbell Curl
2
5 reps
RPE 9
2
Long Rope Tricep Extension
2
5 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
T-Bar Row
2
5 reps
RPE 9
5
Incline Chest Press (Machine)
1
5 reps
RPE 10
6
Lying Leg Curl
2
5 reps
RPE 9
7
Squat (Smith Machine)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Altrnating Dumbell Curl
2
5 reps
RPE 9
2
Long Rope Tricep Extension
2
5 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Chest Supported Row (Dumbbell)
2
5 reps
RPE 9
5
Incline Chest Press (Machine)
1
5 reps
RPE 10
6
Lying Leg Curl
2
5 reps
RPE 9
7
Squat (Smith Machine)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Altrnating Dumbell Curl
2
5 reps
RPE 9
2
Long Rope Tricep Extension
2
5 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
T-Bar Row
2
5 reps
RPE 9
5
Incline Chest Press (Machine)
1
5 reps
RPE 10
6
Lying Leg Curl
2
5 reps
RPE 9
7
Squat (Smith Machine)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Altrnating Dumbell Curl
2
5 reps
RPE 9
2
Long Rope Tricep Extension
2
5 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Chest Supported Row (Dumbbell)
2
5 reps
RPE 9
5
Incline Chest Press (Machine)
1
5 reps
RPE 10
6
Lying Leg Curl
2
5 reps
RPE 9
7
Squat (Smith Machine)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Altrnating Dumbell Curl
2
5 reps
RPE 9
2
Long Rope Tricep Extension
2
5 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
T-Bar Row
2
5 reps
RPE 9
5
Incline Chest Press (Machine)
1
5 reps
RPE 10
6
Lying Leg Curl
2
5 reps
RPE 9
7
Squat (Smith Machine)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Altrnating Dumbell Curl
2
5 reps
RPE 9
2
Long Rope Tricep Extension
2
5 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Chest Supported Row (Dumbbell)
2
5 reps
RPE 9
5
Incline Chest Press (Machine)
1
5 reps
RPE 10
6
Lying Leg Curl
2
5 reps
RPE 9
7
Squat (Smith Machine)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Altrnating Dumbell Curl
2
5 reps
RPE 9
2
Long Rope Tricep Extension
2
5 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
T-Bar Row
2
5 reps
RPE 9
5
Incline Chest Press (Machine)
1
5 reps
RPE 10
6
Lying Leg Curl
2
5 reps
RPE 9
7
Squat (Smith Machine)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Altrnating Dumbell Curl
2
5 reps
RPE 9
2
Long Rope Tricep Extension
2
5 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Chest Supported Row (Dumbbell)
2
5 reps
RPE 9
5
Incline Chest Press (Machine)
1
5 reps
RPE 10
6
Lying Leg Curl
2
5 reps
RPE 9
7
Squat (Smith Machine)
1
5 reps
RPE 10
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