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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
    Apr 08, 2025 11:18
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
-