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Full Body Low Volume (Big Bench Style)

by Noah
2 athletes joined
5.0
(1 rating)

Program Description

Full body but with low volume. Emphasis on dat Bench.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 25, 2024 05:04
  • Last Edited
    Jun 18, 2025 08:46

Summary

Transform your strength training with the Full Body Low Volume (Big Bench Style) program! Over 12 weeks, you'll engage in three focused workouts per week, emphasizing compound movements like the bench press and deadlift to maximize muscle growth and strength. This program is designed for those looking to build power while minimizing volume, making it perfect for busy lifters. Get ready to push your limits and achieve impressive gains with a well-structured routine that targets all major muscle groups!
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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
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
Bench Press (Barbell)
2
-
2
Pull-Up (Assisted)
2
-
3
Seated Dip (Machine)
2
-
4
Seated Dumbbell Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Leg Press
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Pull-Up (Assisted)
2
-
3
Seated Dip (Machine)
2
-
4
Seated Dumbbell Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Leg Press
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Pull-Up (Assisted)
2
-
3
Seated Dip (Machine)
2
-
4
Seated Dumbbell Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Leg Press
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Pull-Up (Assisted)
2
-
3
Seated Dip (Machine)
2
-
4
Seated Dumbbell Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Leg Press
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Pull-Up (Assisted)
2
-
3
Seated Dip (Machine)
2
-
4
Seated Dumbbell Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Leg Press
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Pull-Up (Assisted)
2
-
3
Seated Dip (Machine)
2
-
4
Seated Dumbbell Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Leg Press
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Pull-Up (Assisted)
2
-
3
Seated Dip (Machine)
2
-
4
Seated Dumbbell Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Leg Press
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Pull-Up (Assisted)
2
-
3
Seated Dip (Machine)
2
-
4
Seated Dumbbell Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Leg Press
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Pull-Up (Assisted)
2
-
3
Seated Dip (Machine)
2
-
4
Seated Dumbbell Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Leg Press
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Pull-Up (Assisted)
2
-
3
Seated Dip (Machine)
2
-
4
Seated Dumbbell Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Leg Press
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Pull-Up (Assisted)
2
-
3
Seated Dip (Machine)
2
-
4
Seated Dumbbell Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Leg Press
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Pull-Up (Assisted)
2
-
3
Seated Dip (Machine)
2
-
4
Seated Dumbbell Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Leg Press
2
-
7
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Incline Bench Press (Barbell)
2
-
3
Tricep Extension (Machine)
2
-
4
Preacher Curl (Barbell)
2
-
5
Rear Delt Fly (Machine)
2
-
6
Leg Extension
2
-
7
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Incline Bench Press (Barbell)
2
-
3
Tricep Extension (Machine)
2
-
4
Preacher Curl (Barbell)
2
-
5
Leg Extension
2
-
6
Rear Delt Fly (Machine)
2
-
7
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Incline Bench Press (Barbell)
2
-
3
Tricep Extension (Machine)
2
-
4
Preacher Curl (Barbell)
2
-
5
Leg Extension
2
-
6
Rear Delt Fly (Machine)
2
-
7
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Incline Bench Press (Barbell)
2
-
3
Tricep Extension (Machine)
2
-
4
Preacher Curl (Barbell)
2
-
5
Leg Extension
2
-
6
Rear Delt Fly (Machine)
2
-
7
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Incline Bench Press (Barbell)
2
-
3
Tricep Extension (Machine)
2
-
4
Preacher Curl (Barbell)
2
-
5
Leg Extension
2
-
6
Rear Delt Fly (Machine)
2
-
7
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Incline Bench Press (Barbell)
2
-
3
Tricep Extension (Machine)
2
-
4
Preacher Curl (Barbell)
2
-
5
Leg Extension
2
-
6
Rear Delt Fly (Machine)
2
-
7
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Incline Bench Press (Barbell)
2
-
3
Tricep Extension (Machine)
2
-
4
Preacher Curl (Barbell)
2
-
5
Leg Extension
2
-
6
Rear Delt Fly (Machine)
2
-
7
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Incline Bench Press (Barbell)
2
-
3
Tricep Extension (Machine)
2
-
4
Preacher Curl (Barbell)
2
-
5
Leg Extension
2
-
6
Rear Delt Fly (Machine)
2
-
7
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Incline Bench Press (Barbell)
2
-
3
Tricep Extension (Machine)
2
-
4
Preacher Curl (Barbell)
2
-
5
Leg Extension
2
-
6
Rear Delt Fly (Machine)
2
-
7
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Incline Bench Press (Barbell)
2
-
3
Tricep Extension (Machine)
2
-
4
Preacher Curl (Barbell)
2
-
5
Leg Extension
2
-
6
Rear Delt Fly (Machine)
2
-
7
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Incline Bench Press (Barbell)
2
-
3
Tricep Extension (Machine)
2
-
4
Preacher Curl (Barbell)
2
-
5
Leg Extension
2
-
6
Rear Delt Fly (Machine)
2
-
7
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Incline Bench Press (Barbell)
2
-
3
Tricep Extension (Machine)
2
-
4
Preacher Curl (Barbell)
2
-
5
Leg Extension
2
-
6
Rear Delt Fly (Machine)
2
-
7
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bench Press (Barbell)
2
-
3
Lat Pulldown
2
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Pushdown
2
-
6
Hammer Curl
2
-
7
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bench Press (Barbell)
2
-
3
Lat Pulldown
2
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Pushdown
2
-
6
Hammer Curl
2
-
7
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bench Press (Barbell)
2
-
3
Lat Pulldown
2
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Pushdown
2
-
6
Hammer Curl
2
-
7
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bench Press (Barbell)
2
-
3
Lat Pulldown
2
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Pushdown
2
-
6
Hammer Curl
2
-
7
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bench Press (Barbell)
2
-
3
Lat Pulldown
2
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Pushdown
2
-
6
Hammer Curl
2
-
7
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bench Press (Barbell)
2
-
3
Lat Pulldown
2
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Pushdown
2
-
6
Hammer Curl
2
-
7
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bench Press (Barbell)
2
-
3
Lat Pulldown
2
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Pushdown
2
-
6
Hammer Curl
2
-
7
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bench Press (Barbell)
2
-
3
Lat Pulldown
2
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Pushdown
2
-
6
Hammer Curl
2
-
7
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bench Press (Barbell)
2
-
3
Lat Pulldown
2
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Pushdown
2
-
6
Hammer Curl
2
-
7
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bench Press (Barbell)
2
-
3
Lat Pulldown
2
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Pushdown
2
-
6
Hammer Curl
2
-
7
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bench Press (Barbell)
2
-
3
Lat Pulldown
2
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Pushdown
2
-
6
Hammer Curl
2
-
7
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bench Press (Barbell)
2
-
3
Lat Pulldown
2
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Pushdown
2
-
6
Hammer Curl
2
-
7
Straight Leg Calf Raise
2
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
-
2
Pull-Up (Assisted)
2 Sets
-
3
Seated Dip (Machine)
2 Sets
-
4
Seated Dumbbell Curl
2 Sets
-
5
Lateral Raise (Dumbbell)
2 Sets
-
6
Leg Press
2 Sets
-
7
Straight Leg Calf Raise
2 Sets
-
Day 2
1
Chest Supported Row (Machine)
2 Sets
-
2
Incline Bench Press (Barbell)
2 Sets
-
3
Tricep Extension (Machine)
2 Sets
-
4
Preacher Curl (Barbell)
2 Sets
-
5
Rear Delt Fly (Machine)
2 Sets
-
6
Leg Extension
2 Sets
-
7
Straight Leg Calf Raise
2 Sets
-
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
-
2
Bench Press (Barbell)
2 Sets
-
3
Lat Pulldown
2 Sets
-
4
Lateral Raise (Cable)
2 Sets
-
5
Single Arm Pushdown
2 Sets
-
6
Hammer Curl
2 Sets
-
7
Straight Leg Calf Raise
2 Sets
-