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!

Hypertrophy while having a busy schedule and or mixing it up with running, boxing, etc.

Full body low volumes

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Lying Leg Curl

Leg Press

Unilateral Preacher Curl Machine

Unilateral Tricep Cable Pushdown(Rope)

Behind-The-Back Cable Lateral Raise 

Machine Bench Press

Lat Pulldown (Single Arm)

Session A

Wide Grip Pulldown (Plateloaded Machine)

Incline Bench Press (Barbell)

Lateral Raise (Cable)

Skull Crusher(Ez Bar)(Bar To Chin)

Preacher Curl (EZ Bar)

Straight Leg Deadlift

Unilateral Leg Extension

Session B

Seated Altrnating Dumbell Curl

Long Rope Tricep Extension

Lateral Raise (Dumbbell)

T-Bar Row

Incline Chest Press (Machine)

Squat (Smith Machine)

Session C

Incline Bench Press (Smith Machine)

Session A.1

Pull-Up (Weighted)

Bench Press (Barbell)

Session B.1

Chest Supported Row (Dumbbell)

Session C.1

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