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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!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.9%
Hamstrings
12.8%
Glutes
10.6%
Biceps
9.2%
Upper Back
9.2%
Lats
9.2%
Calves
7.1%
Triceps
5.7%
Lower Back
5.7%
Chest
3.5%
Front Delts
3.5%
Middle Delts
3.5%
Abs
2.8%
Forearms
1.4%
Rear Delts
0.7%
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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
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