logo
BoostcampPNG

Low Volume approach

by
2 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
    Jun 18, 2025 07:59

Summary

Unlock your strength potential with the Low Volume approach, a focused 4-week program designed for dedicated lifters. Committing to 6 days a week, you'll engage in high-intensity, low-rep workouts that maximize muscle growth and strength gains. Each session targets major muscle groups with compound and isolation exercises, ensuring comprehensive development while minimizing burnout. Perfect for those looking to push their limits and achieve serious results in a short timeframe!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.7%
Hamstrings
9.8%
Quadriceps
8.6%
Biceps
8.1%
Triceps
7.9%
Front Delts
7%
Rear Delts
6.6%
Chest
6.6%
Glutes
6.3%
Calves
6%
Lats
6%
Middle Delts
5%
Abductors
3.5%
Lower Back
2%
Abs
1%
Forearms
1%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 9-10
2
Chest Fly (Machine)
2
4-10 reps
RPE 9-10
3
Tricep Extension (Machine)
3
4-12 reps
RPE 9-10
4
Lateral Raise (Machine)
3
4-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 9-10
2
Chest Fly (Machine)
2
4-10 reps
RPE 9-10
3
Tricep Extension (Machine)
3
4-12 reps
RPE 9-10
4
Lateral Raise (Machine)
3
4-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 9-10
2
Chest Fly (Machine)
2
4-10 reps
RPE 9-10
3
Tricep Extension (Machine)
3
4-12 reps
RPE 9-10
4
Lateral Raise (Machine)
3
4-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 9-10
2
Chest Fly (Machine)
2
4-10 reps
RPE 9-10
3
Tricep Extension (Machine)
3
4-12 reps
RPE 9-10
4
Lateral Raise (Machine)
3
4-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine Pull Down
2
4-10 reps
RPE 9-10
2
High Row
2
4-10 reps
RPE 9-10
3
Reverse Pec Deck
3
4-12 reps
RPE 9-10
4
Seated Dumbbell Curl
3
4-12 reps
RPE 9-10
5
Machine Shrug
3
4-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine Pull Down
2
4-10 reps
RPE 9-10
2
High Row
2
4-10 reps
RPE 9-10
3
Reverse Pec Deck
3
4-12 reps
RPE 9-10
4
Seated Dumbbell Curl
3
4-12 reps
RPE 9-10
5
Machine Shrug
3
4-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine Pull Down
2
4-10 reps
RPE 9-10
2
High Row
2
4-10 reps
RPE 9-10
3
Reverse Pec Deck
3
4-12 reps
RPE 9-10
4
Seated Dumbbell Curl
3
4-12 reps
RPE 9-10
5
Machine Shrug
3
4-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine Pull Down
2
4-10 reps
RPE 9-10
2
High Row
2
4-10 reps
RPE 9-10
3
Reverse Pec Deck
3
4-12 reps
RPE 9-10
4
Seated Dumbbell Curl
3
4-12 reps
RPE 9-10
5
Machine Shrug
3
4-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9-10
2
Leg Extension
2
4-10 reps
RPE 9-10
3
Leg Press
3
4-8 reps
RPE 9-10
4
Leg Curl
3
4-10 reps
RPE 9-10
5
Calf Press On Leg Press
4
4-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9-10
2
Leg Extension
2
4-10 reps
RPE 9-10
3
Leg Press
3
4-8 reps
RPE 9-10
4
Leg Curl
3
4-10 reps
RPE 9-10
5
Calf Press On Leg Press
3
4-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9-10
2
Leg Extension
2
4-10 reps
RPE 9-10
3
Leg Press
3
4-8 reps
RPE 9-10
4
Leg Curl
3
4-10 reps
RPE 9-10
5
Calf Press On Leg Press
3
4-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9-10
2
Leg Extension
2
4-10 reps
RPE 9-10
3
Leg Press
3
4-8 reps
RPE 9-10
4
Leg Curl
3
4-10 reps
RPE 9-10
5
Calf Press On Leg Press
3
4-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-10 reps
RPE 9-10
2
Bench Press (Smith Machine)
2
4-10 reps
RPE 9-10
3
Upright Row (Barbell)
3
4-12 reps
RPE 9-10
4
Single Arm Tricep Extension (Cable)
3
4-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-10 reps
RPE 9-10
2
Bench Press (Smith Machine)
2
4-10 reps
RPE 9-10
3
Upright Row (Barbell)
3
4-12 reps
RPE 9-10
4
Single Arm Tricep Extension (Cable)
3
4-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-10 reps
RPE 9-10
2
Bench Press (Smith Machine)
2
4-10 reps
RPE 9-10
3
Upright Row (Barbell)
3
4-12 reps
RPE 9-10
4
Single Arm Tricep Extension (Cable)
3
4-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-10 reps
RPE 9-10
2
Bench Press (Smith Machine)
2
4-10 reps
RPE 9-10
3
Upright Row (Barbell)
3
4-12 reps
RPE 9-10
4
Single Arm Tricep Extension (Cable)
3
4-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-10 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 9-10
3
Shrug (Barbell)
3
4-12 reps
RPE 9-10
4
Face Pull
3
4-12 reps
RPE 9-10
5
Preacher Curl (Dumbbell)
3
4-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-10 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 9-10
3
Shrug (Barbell)
3
4-12 reps
RPE 9-10
4
Face Pull
3
4-12 reps
RPE 9-10
5
Preacher Curl (Dumbbell)
3
4-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-10 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 9-10
3
Shrug (Barbell)
3
4-12 reps
RPE 9-10
4
Face Pull
3
4-12 reps
RPE 9-10
5
Preacher Curl (Dumbbell)
3
4-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-10 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 9-10
3
Shrug (Barbell)
3
4-12 reps
RPE 9-10
4
Face Pull
3
4-12 reps
RPE 9-10
5
Preacher Curl (Dumbbell)
3
4-12 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
2
4-8 reps
RPE 9-10
2
Lying Leg Curl
2
4-10 reps
RPE 9-10
3
Hip Abductor (Machine)
3
4-10 reps
RPE 9-10
4
Leg Press
3
4-8 reps
RPE 9-10
5
Standing Calf Raise
4
4-12 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
2
4-8 reps
RPE 9-10
2
Lying Leg Curl
2
4-10 reps
RPE 9-10
3
Hip Abductor (Machine)
3
4-10 reps
RPE 9-10
4
Leg Press
3
4-8 reps
RPE 9-10
5
Standing Calf Raise
4
4-12 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
2
4-8 reps
RPE 9-10
2
Lying Leg Curl
2
4-10 reps
RPE 9-10
3
Hip Abductor (Machine)
3
4-10 reps
RPE 9-10
4
Leg Press
3
4-8 reps
RPE 9-10
5
Standing Calf Raise
4
4-12 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
2
4-8 reps
RPE 9-10
2
Lying Leg Curl
2
4-10 reps
RPE 9-10
3
Hip Abductor (Machine)
3
4-10 reps
RPE 9-10
4
Leg Press
3
4-8 reps
RPE 9-10
5
Standing Calf Raise
4
4-12 reps
RPE 9-10
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