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Full Body Low Volume

by Lucas Santos

Program Description

Programa de baixo volume, focado em execução perfeita, conduzindo o peso de forma concentrada e sem impulsos, provocando hipertrofia e força de forma equilibrada

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 05, 2025 04:02
  • Last Edited
    Jun 18, 2025 10:55

Summary

Unlock your full potential with the Full Body Low Volume program, designed for those looking to maximize strength and muscle gains in just 6 weeks. This 4-day-a-week regimen focuses on compound movements and targeted isolation exercises, ensuring efficient workouts that fit into your busy schedule. With a mix of machines and free weights, you'll build a balanced physique while honing your lifting technique. Get ready to challenge yourself and see real results as you push through each session with purpose and intensity!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8-10
3
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 7-10
4
Leg Extension
2
10-15 reps
RPE 8-10
5
Hack Squat
2
8-10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8-10
3
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 7-10
4
Leg Extension
2
10-15 reps
RPE 8-10
5
Hack Squat
2
8-10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8-10
3
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 7-10
4
Leg Extension
2
10-15 reps
RPE 8-10
5
Hack Squat
2
8-10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8-10
3
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 7-10
4
Leg Extension
3
10-15 reps
RPE 8-10
5
Hack Squat
3
8-10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8-10
3
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 7-10
4
Leg Extension
3
10-15 reps
RPE 8-10
5
Hack Squat
3
8-10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8-10
3
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 7-10
4
Leg Extension
3
10-15 reps
RPE 8-10
5
Hack Squat
3
8-10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8-10 reps
RPE 8-10
2
Bench Press (Smith Machine)
2
5-10 reps
RPE 7-9
3
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 7-9
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9-10
5
Lat Pulldown
2
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8-10 reps
RPE 8-10
2
Bench Press (Smith Machine)
2
5-10 reps
RPE 7-9
3
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 7-9
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9-10
5
Lat Pulldown
2
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8-10 reps
RPE 8-10
2
Bench Press (Smith Machine)
2
5-10 reps
RPE 7-9
3
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 7-9
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9-10
5
Lat Pulldown
2
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
8-10 reps
RPE 8-10
2
Bench Press (Smith Machine)
3
5-10 reps
RPE 7-9
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7-9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
5
Lat Pulldown
3
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
8-10 reps
RPE 8-10
2
Bench Press (Smith Machine)
3
5-10 reps
RPE 7-9
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7-9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
5
Lat Pulldown
3
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
8-10 reps
RPE 8-10
2
Bench Press (Smith Machine)
3
5-10 reps
RPE 7-9
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7-9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
5
Lat Pulldown
3
8-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 8-10
2
Fly Into Press
2
10-15 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 8-10
2
Fly Into Press
2
10-15 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 8-10
2
Fly Into Press
2
10-15 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
RPE 8-10
2
Fly Into Press
3
10-15 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
RPE 8-10
2
Fly Into Press
3
10-15 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
RPE 8-10
2
Fly Into Press
3
10-15 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-15 reps
RPE 8-10
2
Single Leg Calf Raise (Weighted)
2
8-10 reps
RPE 8-10
3
Hack Squat
2
8-10 reps
RPE 7-9
4
Inverted Row
2
8-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-15 reps
RPE 8-10
2
Single Leg Calf Raise (Weighted)
2
8-10 reps
RPE 8-10
3
Hack Squat
2
8-10 reps
RPE 7-9
4
Inverted Row
2
8-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-15 reps
RPE 8-10
2
Single Leg Calf Raise (Weighted)
2
8-10 reps
RPE 8-10
3
Hack Squat
2
8-10 reps
RPE 7-9
4
Inverted Row
2
8-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-15 reps
RPE 8-10
2
Single Leg Calf Raise (Weighted)
3
8-10 reps
RPE 8-10
3
Hack Squat
3
8-10 reps
RPE 7-9
4
Inverted Row
3
8-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-15 reps
RPE 8-10
2
Single Leg Calf Raise (Weighted)
3
8-10 reps
RPE 8-10
3
Hack Squat
3
8-10 reps
RPE 7-9
4
Inverted Row
3
8-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-15 reps
RPE 8-10
2
Single Leg Calf Raise (Weighted)
3
8-10 reps
RPE 8-10
3
Hack Squat
3
8-10 reps
RPE 7-9
4
Inverted Row
3
8-10 reps
RPE 8-10
Week 1
1 / 6 Weeks
Day 1
1
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@8-10
2
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
@8-10
3
Chest Supported Row (Dumbbell)
2 Sets
6-10 Reps
@7-10
4
Leg Extension
2 Sets
10-15 Reps
@8-10
5
Hack Squat
2 Sets
8-10 Reps
@7-9
Day 2
1
Single Leg Calf Raise (Weighted)
2 Sets
8-10 Reps
@8-10
2
Bench Press (Smith Machine)
2 Sets
5-10 Reps
@7-9
3
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@7-9
4
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@9-10
5
Lat Pulldown
2 Sets
8-10 Reps
@8-10
Day 3
1
Leg Curl
2 Sets
8-10 Reps
@8-10
2
Fly Into Press
2 Sets
10-15 Reps
@8-10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@8-10
Day 4
1
Bicep Curl (Cable)
2 Sets
8-15 Reps
@8-10
2
Single Leg Calf Raise (Weighted)
2 Sets
8-10 Reps
@8-10
3
Hack Squat
2 Sets
8-10 Reps
@7-9
4
Inverted Row
2 Sets
8-10 Reps
@8-10