Lower Volume Trial #3
Quick workouts, emphasis on arm growth.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 1 | 5–10 reps |
| 1 | 8–15 reps | ||
| 2 | Single Leg Calf Raise | 2 | 10–20 reps |
| Superset | |||
| 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 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bulgarian Split Squat (Barbell) | 1 | 5–10 reps |
| 1 | 8–15 reps | ||
| 2 | Single Leg Calf Raise | 2 | 10–20 reps |
| Superset | |||
| 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 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 3 | 4–12 reps |
| 2 | Dip (Weighted) | 2 | 5–12 reps |
| 3 | Ab Wheel | 1 | 0 reps |
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Overhead Tricep Extension (Cable) | 2 | 6–16 reps |
| 1B | Lu Raise | 1 | 5–15 reps |
| 1C | Lateral Raise (Dumbbell) | 1 | 10–20 reps |
| Superset | |||
| 2A | Incline DB Curl 45 Degrees | 2 | 4–12 reps |
| 2B | Rear Delt Fly (Dumbbell) | 2 | 8–20 reps |
| Superset | |||
| 3A | Tricep Pushdown (Cable) | 2 | 6–16 reps |
| 3B | Partial Lateral Raise (Cable) | 2 | 5–20 reps |
| Superset | |||
| 4A | Preacher Hammer Curl | 2 | 4–16 reps |
| 4B | Rear Delts Skiers | 1 | 8–20 reps |
| Superset | |||
| 5A | Band Wrist Flexion | 2 | 5–20 reps |
| 5B | Band Wrist Extension | 2 | 5–20 reps |
| 6 | Farmer's Walk (Weighted) | 1 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Overhead Tricep Extension (Cable) | 2 | 6–16 reps |
| 1B | Lu Raise | 1 | 5–15 reps |
| 1C | Lateral Raise (Dumbbell) | 1 | 10–20 reps |
| Superset | |||
| 2A | Incline DB Curl 45 Degrees | 2 | 4–12 reps |
| 2B | Rear Delt Fly (Dumbbell) | 2 | 8–20 reps |
| Superset | |||
| 3A | Tricep Pushdown (Cable) | 2 | 6–16 reps |
| 3B | Partial Lateral Raise (Cable) | 2 | 5–20 reps |
| Superset | |||
| 4A | Preacher Hammer Curl | 2 | 4–16 reps |
| 4B | Rear Delts Skiers | 1 | 8–20 reps |
| Superset | |||
| 5A | Band Wrist Flexion | 2 | 5–20 reps |
| 5B | Band Wrist Extension | 2 | 5–20 reps |
| 6 | Farmer's Walk (Weighted) | 1 | 0 min |
Common questions
Yes, Lower Volume Trial #3 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Lower Volume Trial #3 is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Lower Volume Trial #3 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
