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PLP Low Volume

by Jeffrey Sunderland

Program Description

Transform your strength training routine with the PLP Low Volume program, designed for those looking to maximize results in just 5 weeks. This efficient 3-day-per-week plan focuses on progressive overload and compound movements, ensuring you build strength without overwhelming your schedule. Perfect for lifters seeking to refine their technique and boost their performance, this program emphasizes quality over quantity, helping you achieve your fitness goals with confidence. Get ready to elevate your workouts and see real progress!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 27, 2025 10:57
  • Last Edited
    Nov 27, 2025 10:58
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Upper Back
11.3%
Front Delts
10%
Lats
10%
Hamstrings
8.8%
Quadriceps
7.5%
Glutes
7.5%
Biceps
7.5%
Chest
6.3%
Middle Delts
5%
Rear Delts
3.8%
Calves
3.8%
Abs
2.5%
Adductors
1.3%
Lower Back
1.3%
Abductors
1.3%
Forearms
1.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
10 reps
15 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Shoulder Press (Plate Loaded)
1
1
10 reps
15 reps
-
-
4
Chest Press (Machine)
1
10 reps
-
5
Lateral Raise (Cable)
2
15 reps
-
6
French Press
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
10 reps
15 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Shoulder Press (Plate Loaded)
1
1
10 reps
15 reps
-
-
4
Chest Press (Machine)
1
10 reps
-
5
Lateral Raise (Cable)
2
15 reps
-
6
French Press
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
10 reps
15 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Shoulder Press (Plate Loaded)
1
1
10 reps
15 reps
-
-
4
Chest Press (Machine)
1
10 reps
-
5
Lateral Raise (Cable)
2
15 reps
-
6
French Press
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
10 reps
15 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Shoulder Press (Plate Loaded)
1
1
10 reps
15 reps
-
-
4
Chest Press (Machine)
1
10 reps
-
5
Lateral Raise (Cable)
2
15 reps
-
6
French Press
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
10 reps
15 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Shoulder Press (Plate Loaded)
1
1
10 reps
15 reps
-
-
4
Chest Press (Machine)
1
10 reps
-
5
Lateral Raise (Cable)
2
15 reps
-
6
French Press
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
10 reps
15 reps
-
-
2
Hip Thrust (Machine)
2
10 reps
-
3
Leg Press
2
8 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Leg Extension
2
10 reps
-
6
Calf Raise (Leg Press)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
10 reps
15 reps
-
-
2
Hip Thrust (Machine)
2
10 reps
-
3
Leg Press
2
8 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Leg Extension
2
10 reps
-
6
Calf Raise (Leg Press)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
10 reps
15 reps
-
-
2
Hip Thrust (Machine)
2
10 reps
-
3
Leg Press
2
8 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Leg Extension
2
10 reps
-
6
Calf Raise (Leg Press)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
10 reps
15 reps
-
-
2
Hip Thrust (Machine)
2
10 reps
-
3
Leg Press
2
8 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Leg Extension
2
10 reps
-
6
Calf Raise (Leg Press)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
10 reps
15 reps
-
-
2
Hip Thrust (Machine)
2
10 reps
-
3
Leg Press
2
8 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Leg Extension
2
10 reps
-
6
Calf Raise (Leg Press)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8 reps
12 reps
-
-
2
Chin-Up (Weighted)
1
1
8 reps
12 reps
-
-
3
Chest Supported Row (Machine)
2
10 reps
-
4
Lat Pulldown
2
10 reps
-
5
Reverse Pec Deck
2
15 reps
-
6
Bicep Curl (Barbell)
1
1
10 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8 reps
12 reps
-
-
2
Chin-Up (Weighted)
1
1
8 reps
12 reps
-
-
3
Chest Supported Row (Machine)
2
10 reps
-
4
Lat Pulldown
2
10 reps
-
5
Reverse Pec Deck
2
15 reps
-
6
Bicep Curl (Barbell)
1
1
10 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8 reps
12 reps
-
-
2
Chin-Up (Weighted)
1
1
8 reps
12 reps
-
-
3
Chest Supported Row (Machine)
2
10 reps
-
4
Lat Pulldown
2
10 reps
-
5
Reverse Pec Deck
2
15 reps
-
6
Bicep Curl (Barbell)
1
1
10 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8 reps
12 reps
-
-
2
Chin-Up (Weighted)
1
1
8 reps
12 reps
-
-
3
Chest Supported Row (Machine)
2
10 reps
-
4
Lat Pulldown
2
10 reps
-
5
Reverse Pec Deck
2
15 reps
-
6
Bicep Curl (Barbell)
1
1
10 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8 reps
12 reps
-
-
2
Chin-Up (Weighted)
1
1
8 reps
12 reps
-
-
3
Chest Supported Row (Machine)
2
10 reps
-
4
Lat Pulldown
2
10 reps
-
5
Reverse Pec Deck
2
15 reps
-
6
Bicep Curl (Barbell)
1
1
10 reps
15 reps
-
-
Week 1
1 / 5 Weeks
Day 1
1
Dip (Weighted)
1 Set
1 Set
10 Reps
15 Reps
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
10 Reps
15 Reps
-
-
3
Shoulder Press (Plate Loaded)
1 Set
1 Set
10 Reps
15 Reps
-
-
4
Chest Press (Machine)
1 Set
10 Reps
-
5
Lateral Raise (Cable)
1 Set
1 Set
15 Reps
15 Reps
-
-
6
French Press
1 Set
1 Set
10 Reps
10 Reps
-
-
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
10 Reps
15 Reps
-
-
2
Hip Thrust (Machine)
1 Set
1 Set
10 Reps
10 Reps
-
-
3
Leg Press
1 Set
1 Set
8 Reps
8 Reps
-
-
4
Lying Leg Curl
1 Set
1 Set
10 Reps
10 Reps
-
-
5
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
-
-
6
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
8 Reps
12 Reps
-
-
2
Chin-Up (Weighted)
1 Set
1 Set
8 Reps
12 Reps
-
-
3
Chest Supported Row (Machine)
1 Set
1 Set
10 Reps
10 Reps
-
-
4
Lat Pulldown
1 Set
1 Set
10 Reps
10 Reps
-
-
5
Reverse Pec Deck
1 Set
1 Set
15 Reps
15 Reps
-
-
6
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
15 Reps
-
-