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Full Body Low Volume 2.0

by Noah
19 athletes joined
5.0
(1 rating)

Program Description

Full body high frequency but with low volume, maximizing recovery. 3x a week with a day's rest between each workout. I've found taking a M-W-F approach with weekends off to work best but do whatever. Workouts composed of an A and B workout, each workout prioritizing different parts of the body by putting those lifts earlier in the workout.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 11, 2025 12:57
  • Last Edited
    Sep 28, 2025 03:39

Summary

Transform your physique with the Full Body Low Volume 2.0 program, a focused 12-week journey designed for those ready to maximize results in minimal time. Committing just three days a week, you’ll engage in a variety of machine and free weight exercises targeting all major muscle groups, ensuring balanced development and strength gains. Each session is crafted to build muscle efficiently while allowing for optimal recovery, making it ideal for both beginners and seasoned lifters. Get ready to redefine your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.9%
Quadriceps
11.4%
Upper Back
11.2%
Chest
10.7%
Lats
9.2%
Biceps
8.4%
Front Delts
7.5%
Rear Delts
6.4%
Hamstrings
5.7%
Middle Delts
5.3%
Glutes
3.6%
Lower Back
2.9%
Forearms
1.7%
Abs
1.4%
Abductors
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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Single Arm Pushdown
2
-
3
Lateral Raise (Cable)
2
-
4
Lat Pulldown
2
-
5
Hammer Curl
2
-
6
Leg Extension
2
-
7
Single Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Chest Fly (Machine)
2
-
5
Skull Crusher (Barbell)
2
-
6
Leg Extension
2
-
7
Single Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Lat Pulldown
2
-
5
Hammer Curl
2
-
6
Leg Extension
2
-
7
Single Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Chest Fly (Machine)
2
-
5
Single Arm Pushdown
2
-
6
Leg Extension
2
-
7
Single Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Lat Pulldown
2
-
5
Hammer Curl
2
-
6
Leg Extension
2
-
7
Single Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Chest Fly (Machine)
2
-
5
Single Arm Pushdown
2
-
6
Leg Extension
2
-
7
Single Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Lat Pulldown
2
-
5
Hammer Curl
2
-
6
Leg Extension
2
-
7
Single Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Chest Fly (Machine)
2
-
5
Skull Crusher (Barbell)
2
-
6
Leg Extension
2
-
7
Single Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Single Arm Pushdown
2
-
3
Lateral Raise (Cable)
2
-
4
Lat Pulldown
2
-
5
Hammer Curl
2
-
6
Leg Extension
2
-
7
Single Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Chest Fly (Machine)
2
-
5
Skull Crusher (Barbell)
2
-
6
Leg Extension
2
-
7
Single Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Single Arm Pushdown
2
-
3
Lateral Raise (Cable)
2
-
4
Lat Pulldown
2
-
5
Hammer Curl
2
-
6
Leg Extension
2
-
7
Single Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Chest Fly (Machine)
2
-
5
Skull Crusher (Barbell)
2
-
6
Leg Extension
2
-
7
Single Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Chest Fly (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Skull Crusher (Barbell)
2
-
6
Leg Press
2
-
7
Single Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Lat Pulldown
2
-
5
Hammer Curl
2
-
6
Leg Press
2
-
7
Single Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Chest Fly (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Single Arm Pushdown
2
-
6
Leg Press
2
-
7
Single Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Lat Pulldown
2
-
5
Hammer Curl
2
-
6
Leg Press
2
-
7
Single Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Chest Fly (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Single Arm Pushdown
2
-
6
Leg Press
2
-
7
Single Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Lat Pulldown
2
-
5
Hammer Curl
2
-
6
Leg Press
2
-
7
Single Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Chest Fly (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Single Arm Pushdown
2
-
6
Leg Press
2
-
7
Single Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Lat Pulldown
2
-
5
Hammer Curl
2
-
6
Leg Press
2
-
7
Single Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Chest Fly (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Skull Crusher (Barbell)
2
-
6
Leg Press
2
-
7
Single Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Lat Pulldown
2
-
5
Hammer Curl
2
-
6
Leg Press
2
-
7
Single Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Chest Fly (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Skull Crusher (Barbell)
2
-
6
Leg Press
2
-
7
Single Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Lat Pulldown
2
-
5
Hammer Curl
2
-
6
Leg Press
2
-
7
Single Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
2
-
3
Single Arm Pushdown
2
-
4
Lateral Raise (Cable)
2
-
5
Lat Pulldown
2
-
6
Hammer Curl
2
-
7
Leg Extension
2
-
8
Single Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
Skull Crusher (Barbell)
2
-
6
Leg Extension
2
-
7
Rear Delt Fly (Machine)
2
-
8
Single Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Cable)
2
-
5
Lat Pulldown
2
-
6
Hammer Curl
2
-
7
Leg Extension
2
-
8
Single Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Preacher Curl (Barbell)
2
-
3
Chest Fly (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Single Arm Pushdown
2
-
6
Leg Extension
2
-
7
Single Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Cable)
2
-
5
Lat Pulldown
2
-
6
Hammer Curl
2
-
7
Leg Extension
2
-
8
Single Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Preacher Curl (Barbell)
2
-
3
Chest Fly (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Single Arm Pushdown
2
-
6
Leg Extension
2
-
7
Single Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Cable)
2
-
5
Lat Pulldown
2
-
6
Hammer Curl
2
-
7
Leg Extension
2
-
8
Single Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
Skull Crusher (Barbell)
2
-
6
Leg Extension
2
-
7
Rear Delt Fly (Machine)
2
-
8
Single Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
2
-
3
Single Arm Pushdown
2
-
4
Lateral Raise (Cable)
2
-
5
Lat Pulldown
2
-
6
Hammer Curl
2
-
7
Leg Extension
2
-
8
Single Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
Skull Crusher (Barbell)
2
-
6
Leg Extension
2
-
7
Rear Delt Fly (Machine)
2
-
8
Single Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
2
-
3
Single Arm Pushdown
2
-
4
Lateral Raise (Cable)
2
-
5
Lat Pulldown
2
-
6
Hammer Curl
2
-
7
Leg Extension
2
-
8
Single Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
Skull Crusher (Barbell)
2
-
6
Leg Extension
2
-
7
Rear Delt Fly (Machine)
2
-
8
Single Leg Calf Raise
2
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
-
2
Single Arm Pushdown
2 Sets
-
3
Lateral Raise (Cable)
2 Sets
-
4
Lat Pulldown
2 Sets
-
5
Hammer Curl
2 Sets
-
6
Leg Extension
2 Sets
-
7
Single Leg Calf Raise
2 Sets
-
Day 2
1
Chest Supported Row (Machine)
2 Sets
-
2
Preacher Curl (Barbell)
2 Sets
-
3
Chest Fly (Machine)
2 Sets
-
4
Rear Delt Fly (Machine)
2 Sets
-
5
Skull Crusher (Barbell)
2 Sets
-
6
Leg Press
2 Sets
-
7
Single Leg Calf Raise
2 Sets
-
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
-
2
Chest Press (Machine)
2 Sets
-
3
Single Arm Pushdown
2 Sets
-
4
Lateral Raise (Cable)
2 Sets
-
5
Lat Pulldown
2 Sets
-
6
Hammer Curl
2 Sets
-
7
Leg Extension
2 Sets
-
8
Single Leg Calf Raise
2 Sets
-