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Lower Volume Trial #3

by Jack Paterson

Program Description

Lower volume 6x/week, each workout should take approx 1 hour.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Apr 06, 2025 02:26
  • Last Edited
    Jun 18, 2025 09:29

Summary

Dive into the Lower Volume Trial #3, a focused 1-week program designed to maximize your gains with 6 days of targeted training. This regimen emphasizes compound lifts and supersets, ensuring you hit every muscle group effectively while managing volume. With exercises like the Smith Machine Squat and Bulgarian Split Squat, you'll build strength and stability in your legs, complemented by core and upper body work. Perfect for those looking to refine their technique and push their limits in a full gym setting!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
5-10 reps
8-15 reps
-
-
2
Single Leg Calf Raise
2
10-20 reps
-
3A
Romanian Deadlift (Barbell)
2
4-10 reps
-
3B
Shrug (Barbell)
2
10-20 reps
-
4
Decline Sit Up (Weighted)
2
10-20 reps
-
5
Leg Extension
2
6-15 reps
-
6
Lying Leg Curl
1
6-15 reps
-
7
Plank (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
4-12 reps
-
2
Dip (Weighted)
2
5-12 reps
-
3
Ab Wheel
1
4-15 reps
-
4
Weighted Hanging Oblique Knee Raise
1
8-15 reps
-
5
Hanging Oblique Knee Raise
1
10-30 reps
-
6
AD Press (Smith Machine)
2
4-12 reps
-
7
Chest Supported Row (Machine)
2
4-12 reps
-
8
Push Up (Weighted)
1
5-15 reps
-
9
Diagonal Supinated Lat Pulldown
1
4-16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
2
6-16 reps
-
1B
Lu Raise
1
5-15 reps
-
1C
Lateral Raise (Dumbbell)
1
10-20 reps
-
2A
Incline DB Curl 45 Degrees
2
4-12 reps
-
2B
Rear Delt Fly (Dumbbell)
2
8-20 reps
-
3A
Tricep Pushdown (Cable)
2
6-16 reps
-
3B
Partial Lateral Raise (Cable)
2
5-20 reps
-
4A
Preacher Hammer Curl
2
4-16 reps
-
4B
Rear Delts Skiers
1
8-20 reps
-
5A
Band Wrist Flexion
2
5-20 reps
-
5B
Band Wrist Extension
2
5-20 reps
-
6
Farmer's Walk (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
5-10 reps
8-15 reps
-
-
2
Single Leg Calf Raise
2
10-20 reps
-
3A
Romanian Deadlift (Barbell)
2
4-10 reps
-
3B
Shrug (Barbell)
2
10-20 reps
-
4
Decline Sit Up (Weighted)
2
10-20 reps
-
5
Leg Extension
2
6-15 reps
-
6
Lying Leg Curl
1
6-15 reps
-
7
Plank (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
4-12 reps
-
2
Dip (Weighted)
2
5-12 reps
-
3
Ab Wheel
1
-
4
Weighted Hanging Oblique Knee Raise
1
8-15 reps
-
5
Hanging Oblique Knee Raise
1
10-30 reps
-
6
Pike Pushup (Feet Elevated)
2
4-16 reps
-
7
Chest Supported Row (Machine)
2
4-12 reps
-
8
Incline Bench Press (Dumbbell)
1
4-12 reps
-
9
Dumbbell Bench Pullover
1
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
2
6-16 reps
-
1B
Lu Raise
1
5-15 reps
-
1C
Lateral Raise (Dumbbell)
1
10-20 reps
-
2A
Incline DB Curl 45 Degrees
2
4-12 reps
-
2B
Rear Delt Fly (Dumbbell)
2
8-20 reps
-
3A
Tricep Pushdown (Cable)
2
6-16 reps
-
3B
Partial Lateral Raise (Cable)
2
5-20 reps
-
4A
Preacher Hammer Curl
2
4-16 reps
-
4B
Rear Delts Skiers
1
8-20 reps
-
5A
Band Wrist Flexion
2
5-20 reps
-
5B
Band Wrist Extension
2
5-20 reps
-
6
Farmer's Walk (Weighted)
1
-
Week 1
1 / 1 Weeks
Day 1
1
Squat (Smith Machine)
1 Set
1 Set
5-10 Reps
8-15 Reps
-
-
2
Single Leg Calf Raise
2 Sets
10-20 Reps
-
3A
Romanian Deadlift (Barbell)
2 Sets
4-10 Reps
-
3B
Shrug (Barbell)
2 Sets
10-20 Reps
-
4
Decline Sit Up (Weighted)
2 Sets
10-20 Reps
-
5
Leg Extension
2 Sets
6-15 Reps
-
6
Lying Leg Curl
1 Set
6-15 Reps
-
7
Plank (Weighted)
1 Set
-
Day 2
1
Pull-Up (Bodyweight)
3 Sets
4-12 Reps
-
2
Dip (Weighted)
2 Sets
5-12 Reps
-
3
Ab Wheel
1 Set
4-15 Reps
-
4
Weighted Hanging Oblique Knee Raise
1 Set
8-15 Reps
-
5
Hanging Oblique Knee Raise
1 Set
10-30 Reps
-
6
AD Press (Smith Machine)
2 Sets
4-12 Reps
-
7
Chest Supported Row (Machine)
2 Sets
4-12 Reps
-
8
Push Up (Weighted)
1 Set
5-15 Reps
-
9
Diagonal Supinated Lat Pulldown
1 Set
4-16 Reps
-
Day 4
1
Bulgarian Split Squat (Barbell)
1 Set
1 Set
5-10 Reps
8-15 Reps
-
-
2
Single Leg Calf Raise
2 Sets
10-20 Reps
-
3A
Romanian Deadlift (Barbell)
2 Sets
4-10 Reps
-
3B
Shrug (Barbell)
2 Sets
10-20 Reps
-
4
Decline Sit Up (Weighted)
2 Sets
10-20 Reps
-
5
Leg Extension
2 Sets
6-15 Reps
-
6
Lying Leg Curl
1 Set
6-15 Reps
-
7
Plank (Weighted)
1 Set
-
Day 5
1
Pull-Up (Bodyweight)
3 Sets
4-12 Reps
-
2
Dip (Weighted)
2 Sets
5-12 Reps
-
3
Ab Wheel
1 Set
-
4
Weighted Hanging Oblique Knee Raise
1 Set
8-15 Reps
-
5
Hanging Oblique Knee Raise
1 Set
10-30 Reps
-
6
Pike Pushup (Feet Elevated)
2 Sets
4-16 Reps
-
7
Chest Supported Row (Machine)
2 Sets
4-12 Reps
-
8
Incline Bench Press (Dumbbell)
1 Set
4-12 Reps
-
9
Dumbbell Bench Pullover
1 Set
8-20 Reps
-
Day 3
1A
Overhead Tricep Extension (Cable)
2 Sets
6-16 Reps
-
1B
Lu Raise
1 Set
5-15 Reps
-
1C
Lateral Raise (Dumbbell)
1 Set
10-20 Reps
-
2A
Incline DB Curl 45 Degrees
2 Sets
4-12 Reps
-
2B
Rear Delt Fly (Dumbbell)
2 Sets
8-20 Reps
-
3A
Tricep Pushdown (Cable)
2 Sets
6-16 Reps
-
3B
Partial Lateral Raise (Cable)
2 Sets
5-20 Reps
-
4A
Preacher Hammer Curl
2 Sets
4-16 Reps
-
4B
Rear Delts Skiers
1 Set
8-20 Reps
-
5A
Band Wrist Flexion
2 Sets
5-20 Reps
-
5B
Band Wrist Extension
2 Sets
5-20 Reps
-
6
Farmer's Walk (Weighted)
1 Set
-
Day 6
1A
Overhead Tricep Extension (Cable)
2 Sets
6-16 Reps
-
1B
Lu Raise
1 Set
5-15 Reps
-
1C
Lateral Raise (Dumbbell)
1 Set
10-20 Reps
-
2A
Incline DB Curl 45 Degrees
2 Sets
4-12 Reps
-
2B
Rear Delt Fly (Dumbbell)
2 Sets
8-20 Reps
-
3A
Tricep Pushdown (Cable)
2 Sets
6-16 Reps
-
3B
Partial Lateral Raise (Cable)
2 Sets
5-20 Reps
-
4A
Preacher Hammer Curl
2 Sets
4-16 Reps
-
4B
Rear Delts Skiers
1 Set
8-20 Reps
-
5A
Band Wrist Flexion
2 Sets
5-20 Reps
-
5B
Band Wrist Extension
2 Sets
5-20 Reps
-
6
Farmer's Walk (Weighted)
1 Set
-