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Low Volume approach
by
1 athletes joined
Program Description
Trying to make some gains using highe effort low volume approach focusing on straight sets only and progress overload using increased weight mainly and sometimes increased reps with fixed number of sets. Feel free to adjust the volume to your liking but try to stay on the lower end.
Program Overview
Level
Intermediate, Novice, Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Apr 05, 2024 02:10
Last Edited
May 08, 2024 08:41
down_app
Week 1
1 / 4 Weeks
Day 6
1
Romanian Deadlift (Trap Bar)
2 Sets
4-8 Reps
@9-10
2
Lying Leg Curl
2 Sets
4-10 Reps
@9-10
3
Hip Abductor (Machine)
3 Sets
4-10 Reps
@9-10
4
Leg Press
3 Sets
4-8 Reps
@9-10
5
Standing Calf Raise
4 Sets
4-12 Reps
@9-10
Day 5
1
Chest Supported Row (Machine)
2 Sets
4-10 Reps
@9-10
2
Lat Pulldown (Single Arm)
2 Sets
4-10 Reps
@9-10
3
Shrug (Barbell)
3 Sets
4-12 Reps
@9-10
4
Face Pull
3 Sets
4-12 Reps
@9-10
5
Preacher Curl (Dumbbell)
3 Sets
4-12 Reps
@9-10
Day 4
1
Bench Press (Dumbbell)
2 Sets
4-10 Reps
@9-10
2
Bench Press (Smith Machine)
2 Sets
4-10 Reps
@9-10
3
Upright Row (Barbell)
3 Sets
4-12 Reps
@9-10
4
Single Arm Tricep Extension (Cable)
3 Sets
4-12 Reps
@9-10
Day 2
1
Machine Pull Down
2 Sets
4-10 Reps
@9-10
2
High Row
2 Sets
4-10 Reps
@9-10
3
Reverse Pec Deck
3 Sets
4-12 Reps
@9-10
4
Seated Dumbbell Curl
3 Sets
4-12 Reps
@9-10
5
Machine Shrug
3 Sets
4-12 Reps
@9-10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
4-10 Reps
@9-10
2
Chest Fly (Machine)
2 Sets
4-10 Reps
@9-10
3
Tricep Extension (Machine)
3 Sets
4-12 Reps
@9-10
4
Lateral Raise (Machine)
3 Sets
4-12 Reps
@9-10
Day 3
1
Hack Squat
2 Sets
4-8 Reps
@9-10
2
Leg Extension
2 Sets
4-10 Reps
@9-10
3
Leg Press
3 Sets
4-8 Reps
@9-10
4
Leg Curl
3 Sets
4-10 Reps
@9-10
5
Calf Press On Leg Press
4 Sets
4-12 Reps
@9-10
Day 2
1
Machine Pull Down
2 Sets
4-10 Reps
@9-10
2
High Row
2 Sets
4-10 Reps
@9-10
3
Reverse Pec Deck
3 Sets
4-12 Reps
@9-10
4
Seated Dumbbell Curl
3 Sets
4-12 Reps
@9-10
5
Machine Shrug
3 Sets
4-12 Reps
@9-10
Day 3
1
Hack Squat
2 Sets
4-8 Reps
@9-10
2
Leg Extension
2 Sets
4-10 Reps
@9-10
3
Leg Press
3 Sets
4-8 Reps
@9-10
4
Leg Curl
3 Sets
4-10 Reps
@9-10
5
Calf Press On Leg Press
3 Sets
4-12 Reps
@9-10
Day 4
1
Bench Press (Dumbbell)
2 Sets
4-10 Reps
@9-10
2
Bench Press (Smith Machine)
2 Sets
4-10 Reps
@9-10
3
Upright Row (Barbell)
3 Sets
4-12 Reps
@9-10
4
Single Arm Tricep Extension (Cable)
3 Sets
4-12 Reps
@9-10
Day 5
1
Chest Supported Row (Machine)
2 Sets
4-10 Reps
@9-10
2
Lat Pulldown (Single Arm)
2 Sets
4-10 Reps
@9-10
3
Shrug (Barbell)
3 Sets
4-12 Reps
@9-10
4
Face Pull
3 Sets
4-12 Reps
@9-10
5
Preacher Curl (Dumbbell)
3 Sets
4-12 Reps
@9-10
Day 6
1
Romanian Deadlift (Trap Bar)
2 Sets
4-8 Reps
@9-10
2
Lying Leg Curl
2 Sets
4-10 Reps
@9-10
3
Hip Abductor (Machine)
3 Sets
4-10 Reps
@9-10
4
Leg Press
3 Sets
4-8 Reps
@9-10
5
Standing Calf Raise
4 Sets
4-12 Reps
@9-10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
4-10 Reps
@9-10
2
Chest Fly (Machine)
2 Sets
4-10 Reps
@9-10
3
Tricep Extension (Machine)
3 Sets
4-12 Reps
@9-10
4
Lateral Raise (Machine)
3 Sets
4-12 Reps
@9-10
Day 2
1
Machine Pull Down
2 Sets
4-10 Reps
@9-10
2
High Row
2 Sets
4-10 Reps
@9-10
3
Reverse Pec Deck
3 Sets
4-12 Reps
@9-10
4
Seated Dumbbell Curl
3 Sets
4-12 Reps
@9-10
5
Machine Shrug
3 Sets
4-12 Reps
@9-10
Day 3
1
Hack Squat
2 Sets
4-8 Reps
@9-10
2
Leg Extension
2 Sets
4-10 Reps
@9-10
3
Leg Press
3 Sets
4-8 Reps
@9-10
4
Leg Curl
3 Sets
4-10 Reps
@9-10
5
Calf Press On Leg Press
3 Sets
4-12 Reps
@9-10
Day 4
1
Bench Press (Dumbbell)
2 Sets
4-10 Reps
@9-10
2
Bench Press (Smith Machine)
2 Sets
4-10 Reps
@9-10
3
Upright Row (Barbell)
3 Sets
4-12 Reps
@9-10
4
Single Arm Tricep Extension (Cable)
3 Sets
4-12 Reps
@9-10
Day 5
1
Chest Supported Row (Machine)
2 Sets
4-10 Reps
@9-10
2
Lat Pulldown (Single Arm)
2 Sets
4-10 Reps
@9-10
3
Shrug (Barbell)
3 Sets
4-12 Reps
@9-10
4
Face Pull
3 Sets
4-12 Reps
@9-10
5
Preacher Curl (Dumbbell)
3 Sets
4-12 Reps
@9-10
Day 6
1
Romanian Deadlift (Trap Bar)
2 Sets
4-8 Reps
@9-10
2
Lying Leg Curl
2 Sets
4-10 Reps
@9-10
3
Hip Abductor (Machine)
3 Sets
4-10 Reps
@9-10
4
Leg Press
3 Sets
4-8 Reps
@9-10
5
Standing Calf Raise
4 Sets
4-12 Reps
@9-10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
4-10 Reps
@9-10
2
Chest Fly (Machine)
2 Sets
4-10 Reps
@9-10
3
Tricep Extension (Machine)
3 Sets
4-12 Reps
@9-10
4
Lateral Raise (Machine)
3 Sets
4-12 Reps
@9-10
Day 2
1
Machine Pull Down
2 Sets
4-10 Reps
@9-10
2
High Row
2 Sets
4-10 Reps
@9-10
3
Reverse Pec Deck
3 Sets
4-12 Reps
@9-10
4
Seated Dumbbell Curl
3 Sets
4-12 Reps
@9-10
5
Machine Shrug
3 Sets
4-12 Reps
@9-10
Day 3
1
Hack Squat
2 Sets
4-8 Reps
@9-10
2
Leg Extension
2 Sets
4-10 Reps
@9-10
3
Leg Press
3 Sets
4-8 Reps
@9-10
4
Leg Curl
3 Sets
4-10 Reps
@9-10
5
Calf Press On Leg Press
3 Sets
4-12 Reps
@9-10
Day 4
1
Bench Press (Dumbbell)
2 Sets
4-10 Reps
@9-10
2
Bench Press (Smith Machine)
2 Sets
4-10 Reps
@9-10
3
Upright Row (Barbell)
3 Sets
4-12 Reps
@9-10
4
Single Arm Tricep Extension (Cable)
3 Sets
4-12 Reps
@9-10
Day 5
1
Chest Supported Row (Machine)
2 Sets
4-10 Reps
@9-10
2
Lat Pulldown (Single Arm)
2 Sets
4-10 Reps
@9-10
3
Shrug (Barbell)
3 Sets
4-12 Reps
@9-10
4
Face Pull
3 Sets
4-12 Reps
@9-10
5
Preacher Curl (Dumbbell)
3 Sets
4-12 Reps
@9-10
Day 6
1
Romanian Deadlift (Trap Bar)
2 Sets
4-8 Reps
@9-10
2
Lying Leg Curl
2 Sets
4-10 Reps
@9-10
3
Hip Abductor (Machine)
3 Sets
4-10 Reps
@9-10
4
Leg Press
3 Sets
4-8 Reps
@9-10
5
Standing Calf Raise
4 Sets
4-12 Reps
@9-10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
4-10 Reps
@9-10
2
Chest Fly (Machine)
2 Sets
4-10 Reps
@9-10
3
Tricep Extension (Machine)
3 Sets
4-12 Reps
@9-10
4
Lateral Raise (Machine)
3 Sets
4-12 Reps
@9-10