UpperLower/Torso Limbs, Intense Low Volume
Low Volume High Intensity
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 1 | 8 reps | @7 |
| 1 | 6 reps | @9 | ||
| 2 | Incline Chest Press (Machine) | 1 | 5 reps | @9 |
| 1 | 8 reps | @8.5 | ||
| 3 | Lat Pulldown | 1 | 8 reps | @8 |
| 1 | 5 reps | @9.5 | ||
| 4 | Chest Supported Row (Machine) | 1 | 8 reps | @8.5 |
| 1 | 8 reps | @9 | ||
| 5 | Reverse Pec Deck | 1 | 8 reps | @9 |
| 1 | 8 reps | @9.5 | ||
| 6 | Shoulder Press (Machine) | 1 | 8 reps | @7.5 |
| 1 | 6 reps | @9.5 | ||
| 7 | Cable Crunch | 1 | 8 reps | @8 |
| 1 | 8 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Preacher Curl (Dumbbell) | 1 | 8 reps | @7 |
| 1 | 5 reps | @9.5 | ||
| 1 | 8 reps | @8 | ||
| 2 | V-Handle Tricep Pushdown (Cable) | 1 | 8 reps | @7.5 |
| 1 | 8 reps | @9.5 | ||
| 3 | Lying Leg Curl | 1 | 8 reps | @8 |
| 1 | 8 reps | @9.5 | ||
| 4 | Leg Press (45 Degrees) | 1 | 8 reps | @8.5 |
| 1 | 8 reps | @9.5 | ||
| 5 | Calf Raise (Leg Press) | 1 | 8 reps | @8 |
| 1 | 10 reps | @8 | ||
| 6 | Hip Thrust (Barbell) | 1 | 8 reps | @8.5 |
| 1 | 6 reps | @10 | ||
| 7 | Leg Extension | 1 | 8 reps | @8.5 |
| 1 | 8 reps | @9.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 1 | 8 reps | @7 |
| 1 | 6 reps | @9.5 | ||
| 1 | 8 reps | @8 | ||
| 2 | Chest Fly (Machine) | 1 | 8 reps | @9 |
| 3 | Lat Pulldown | 1 | 8 reps | @8 |
| 1 | 6 reps | @9.5 | ||
| 4 | Kelso Shrug | 1 | 8 reps | @9 |
| 5 | Shoulder Press (Machine) | 1 | 8 reps | @8.5 |
| 1 | 8 reps | @9 | ||
| 6 | Cable Crunch | 2 | 8 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bayesian Curl | 1 | 8 reps | @7 |
| 1 | 5 reps | @9 | ||
| 2 | Overhead Tricep Extension(rope) | 1 | 8 reps | @7 |
| 1 | 8 reps | @9 | ||
| 3 | Leg Press | 1 | 8 reps | @8.5 |
| 1 | 6 reps | @9.5 | ||
| 4 | Calf Raise (Leg Press) | 2 | 8 reps | @8 |
| 5 | Leg Extension | 1 | 8 reps | @8 |
| 1 | 6 reps | @9.5 | ||
| 6 | Stiff Leg Deadlift | 1 | 5 reps | @8.5 |
| 1 | 5 reps | @10 |
Weeks 2–3 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, UpperLower/Torso Limbs, Intense Low Volume is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 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.
UpperLower/Torso Limbs, Intense Low Volume is structured around 4 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 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
UpperLower/Torso Limbs, Intense Low Volume 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.
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