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!

Muscle Engagement

Front

Back

MuscleSet

Upper Back

14.4%

Triceps

12.7%

Abs

10.3%

Middle Delts

8.9%

Lats

8.6%

Front Delts

8.2%

Quadriceps

7.5%

Hamstrings

6.8%

Rear Delts

5.5%

Glutes

4.8%

Chest

4.5%

Lower Back

2.7%

Biceps

2.7%

Forearms

1.7%

Adductors

0.7%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Squat (Smith Machine)

5-10 reps

8-15 reps

Single Leg Calf Raise

10-20 reps

Romanian Deadlift (Barbell)

4-10 reps

Shrug (Barbell)

10-20 reps

Decline Sit Up (Weighted)

10-20 reps

Leg Extension

6-15 reps

Lying Leg Curl

6-15 reps

Plank (Weighted)

Day 2

Pull-Up (Bodyweight)

4-12 reps

Dip (Weighted)

5-12 reps

Ab Wheel

4-15 reps

Weighted Hanging Oblique Knee Raise

8-15 reps

Hanging Oblique Knee Raise

10-30 reps

AD Press (Smith Machine)

4-12 reps

Chest Supported Row (Machine)

4-12 reps

Push Up (Weighted)

5-15 reps

Diagonal Supinated Lat Pulldown

4-16 reps

Day 3

Overhead Tricep Extension (Cable)

6-16 reps

Lu Raise

5-15 reps

Lateral Raise (Dumbbell)

10-20 reps

Incline DB Curl 45 Degrees

4-12 reps

Rear Delt Fly (Dumbbell)

8-20 reps

Tricep Pushdown (Cable)

6-16 reps

Partial Lateral Raise (Cable)

5-20 reps

Preacher Hammer Curl

4-16 reps

Rear Delts Skiers

8-20 reps

Band Wrist Flexion

5-20 reps

Band Wrist Extension

5-20 reps

Farmer's Walk (Weighted)

Day 4

Bulgarian Split Squat (Barbell)

5-10 reps

8-15 reps

Single Leg Calf Raise

10-20 reps

Romanian Deadlift (Barbell)

4-10 reps

Shrug (Barbell)

10-20 reps

Decline Sit Up (Weighted)

10-20 reps

Leg Extension

6-15 reps

Lying Leg Curl

6-15 reps

Plank (Weighted)

Day 5

Pull-Up (Bodyweight)

4-12 reps

Dip (Weighted)

5-12 reps

Ab Wheel

Weighted Hanging Oblique Knee Raise

8-15 reps

Hanging Oblique Knee Raise

10-30 reps

Pike Pushup (Feet Elevated)

4-16 reps

Chest Supported Row (Machine)

4-12 reps

Incline Bench Press (Dumbbell)

4-12 reps

Dumbbell Bench Pullover

8-20 reps

Day 6

Overhead Tricep Extension (Cable)

6-16 reps

Lu Raise

5-15 reps

Lateral Raise (Dumbbell)

10-20 reps

Incline DB Curl 45 Degrees

4-12 reps

Rear Delt Fly (Dumbbell)

8-20 reps

Tricep Pushdown (Cable)

6-16 reps

Partial Lateral Raise (Cable)

5-20 reps

Preacher Hammer Curl

4-16 reps

Rear Delts Skiers

8-20 reps

Band Wrist Flexion

5-20 reps

Band Wrist Extension

5-20 reps

Farmer's Walk (Weighted)

Day 1

Squat (Smith Machine)

1 Set

5-10 Reps

8-15 Reps

Single Leg Calf Raise

2 Sets

10-20 Reps

Romanian Deadlift (Barbell)

2 Sets

4-10 Reps

Shrug (Barbell)

2 Sets

10-20 Reps

Decline Sit Up (Weighted)

2 Sets

10-20 Reps

Leg Extension

2 Sets

6-15 Reps

Lying Leg Curl

1 Set

6-15 Reps

Plank (Weighted)

1 Set

Day 2

Pull-Up (Bodyweight)

3 Sets

4-12 Reps

Dip (Weighted)

2 Sets

5-12 Reps

Ab Wheel

1 Set

4-15 Reps

Weighted Hanging Oblique Knee Raise

1 Set

8-15 Reps

Hanging Oblique Knee Raise

1 Set

10-30 Reps

AD Press (Smith Machine)

2 Sets

4-12 Reps

Chest Supported Row (Machine)

2 Sets

4-12 Reps

Push Up (Weighted)

1 Set

5-15 Reps

Diagonal Supinated Lat Pulldown

1 Set

4-16 Reps

Day 4

Bulgarian Split Squat (Barbell)

1 Set

5-10 Reps

8-15 Reps

Single Leg Calf Raise

2 Sets

10-20 Reps

Romanian Deadlift (Barbell)

2 Sets

4-10 Reps

Shrug (Barbell)

2 Sets

10-20 Reps

Decline Sit Up (Weighted)

2 Sets

10-20 Reps

Leg Extension

2 Sets

6-15 Reps

Lying Leg Curl

1 Set

6-15 Reps

Plank (Weighted)

1 Set

Day 5

Pull-Up (Bodyweight)

3 Sets

4-12 Reps

Dip (Weighted)

2 Sets

5-12 Reps

Ab Wheel

1 Set

Weighted Hanging Oblique Knee Raise

1 Set

8-15 Reps

Hanging Oblique Knee Raise

1 Set

10-30 Reps

Pike Pushup (Feet Elevated)

2 Sets

4-16 Reps

Chest Supported Row (Machine)

2 Sets

4-12 Reps

Incline Bench Press (Dumbbell)

1 Set

4-12 Reps

Dumbbell Bench Pullover

1 Set

8-20 Reps

Day 3

Overhead Tricep Extension (Cable)

2 Sets

6-16 Reps

Lu Raise

1 Set

5-15 Reps

Lateral Raise (Dumbbell)

1 Set

10-20 Reps

Incline DB Curl 45 Degrees

2 Sets

4-12 Reps

Rear Delt Fly (Dumbbell)

2 Sets

8-20 Reps

Tricep Pushdown (Cable)

2 Sets

6-16 Reps

Partial Lateral Raise (Cable)

2 Sets

5-20 Reps

Preacher Hammer Curl

2 Sets

4-16 Reps

Rear Delts Skiers

1 Set

8-20 Reps

Band Wrist Flexion

2 Sets

5-20 Reps

Band Wrist Extension

2 Sets

5-20 Reps

Farmer's Walk (Weighted)

1 Set

Day 6

Overhead Tricep Extension (Cable)

2 Sets

6-16 Reps

Lu Raise

1 Set

5-15 Reps

Lateral Raise (Dumbbell)

1 Set

10-20 Reps

Incline DB Curl 45 Degrees

2 Sets

4-12 Reps

Rear Delt Fly (Dumbbell)

2 Sets

8-20 Reps

Tricep Pushdown (Cable)

2 Sets

6-16 Reps

Partial Lateral Raise (Cable)

2 Sets

5-20 Reps

Preacher Hammer Curl

2 Sets

4-16 Reps

Rear Delts Skiers

1 Set

8-20 Reps

Band Wrist Flexion

2 Sets

5-20 Reps

Band Wrist Extension

2 Sets

5-20 Reps

Farmer's Walk (Weighted)

1 Set