logo
BoostcampPNG

Full/Upper/Lower Low Volume Bodybuilding

by Dusty D.

Program Description

Shorter workouts with lower volume and higher intensity. All sets to failure.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 22, 2025 04:18
  • Last Edited
    Jan 23, 2025 05:37
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
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
Dip (Weighted)
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 10
RPE 10
3
Safety Bar Squat
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
4
Safety Bar Squat Calf Raise
1
1
6-12 reps
10-15 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Seated Lateral Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 10
RPE 10
3
Safety Bar Squat
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
4
Safety Bar Squat Calf Raise
1
1
6-12 reps
10-15 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Seated Lateral Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 10
RPE 10
3
Safety Bar Squat
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
4
Safety Bar Squat Calf Raise
1
1
6-12 reps
10-15 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Seated Lateral Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 10
RPE 10
3
Safety Bar Squat
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
4
Safety Bar Squat Calf Raise
1
1
6-12 reps
10-15 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Seated Lateral Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 10
RPE 10
3
Safety Bar Squat
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
4
Safety Bar Squat Calf Raise
1
1
6-12 reps
10-15 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Seated Lateral Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 10
RPE 10
3
Safety Bar Squat
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
4
Safety Bar Squat Calf Raise
1
1
6-12 reps
10-15 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Seated Lateral Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 10
RPE 10
3
Safety Bar Squat
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
4
Safety Bar Squat Calf Raise
1
1
6-12 reps
10-15 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Seated Lateral Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 10
RPE 10
3
Safety Bar Squat
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
4
Safety Bar Squat Calf Raise
1
1
6-12 reps
10-15 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Seated Lateral Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 10
RPE 10
3
Safety Bar Squat
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
4
Safety Bar Squat Calf Raise
1
1
6-12 reps
10-15 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Seated Lateral Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 10
RPE 10
3
Safety Bar Squat
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
4
Safety Bar Squat Calf Raise
1
1
6-12 reps
10-15 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Seated Lateral Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 10
RPE 10
3
Safety Bar Squat
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
4
Safety Bar Squat Calf Raise
1
1
6-12 reps
10-15 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Seated Lateral Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 10
RPE 10
3
Safety Bar Squat
1
1
4-8 reps
6-12 reps
RPE 10
RPE 10
4
Safety Bar Squat Calf Raise
1
1
6-12 reps
10-15 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Seated Lateral Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Seated Row (Machine)
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
Bicep Curl (Machine)
2
6-10 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Lying Y Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Seated Row (Machine)
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
Bicep Curl (Machine)
2
6-10 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Lying Y Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Seated Row (Machine)
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
Bicep Curl (Machine)
2
6-10 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Lying Y Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Seated Row (Machine)
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
Bicep Curl (Machine)
2
6-10 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Lying Y Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Seated Row (Machine)
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
Bicep Curl (Machine)
2
6-10 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Lying Y Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Seated Row (Machine)
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
Bicep Curl (Machine)
2
6-10 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Lying Y Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Seated Row (Machine)
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
Bicep Curl (Machine)
2
6-10 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Lying Y Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Seated Row (Machine)
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
Bicep Curl (Machine)
2
6-10 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Lying Y Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Seated Row (Machine)
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
Bicep Curl (Machine)
2
6-10 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Lying Y Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Seated Row (Machine)
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
Bicep Curl (Machine)
2
6-10 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Lying Y Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Seated Row (Machine)
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
Bicep Curl (Machine)
2
6-10 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Lying Y Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Seated Row (Machine)
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
Bicep Curl (Machine)
2
6-10 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Lying Y Raise (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
10-15 reps
RPE 10
3
Stiff Leg Deadlift
2
6-10 reps
RPE 10
4
Weighted Hanging Knee Raise
2
6-10 reps
RPE 10
5
Leg Press
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
10-15 reps
RPE 10
3
Stiff Leg Deadlift
2
6-10 reps
RPE 10
4
Weighted Hanging Knee Raise
2
6-10 reps
RPE 10
5
Leg Press
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
10-15 reps
RPE 10
3
Stiff Leg Deadlift
2
6-10 reps
RPE 10
4
Weighted Hanging Knee Raise
2
6-10 reps
RPE 10
5
Leg Press
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
10-15 reps
RPE 10
3
Stiff Leg Deadlift
2
6-10 reps
RPE 10
4
Weighted Hanging Knee Raise
2
6-10 reps
RPE 10
5
Leg Press
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
10-15 reps
RPE 10
3
Stiff Leg Deadlift
2
6-10 reps
RPE 10
4
Weighted Hanging Knee Raise
2
6-10 reps
RPE 10
5
Leg Press
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
10-15 reps
RPE 10
3
Stiff Leg Deadlift
2
6-10 reps
RPE 10
4
Weighted Hanging Knee Raise
2
6-10 reps
RPE 10
5
Leg Press
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
10-15 reps
RPE 10
3
Stiff Leg Deadlift
2
6-10 reps
RPE 10
4
Weighted Hanging Knee Raise
2
6-10 reps
RPE 10
5
Leg Press
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
10-15 reps
RPE 10
3
Stiff Leg Deadlift
2
6-10 reps
RPE 10
4
Weighted Hanging Knee Raise
2
6-10 reps
RPE 10
5
Leg Press
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
10-15 reps
RPE 10
3
Stiff Leg Deadlift
2
6-10 reps
RPE 10
4
Weighted Hanging Knee Raise
2
6-10 reps
RPE 10
5
Leg Press
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
10-15 reps
RPE 10
3
Stiff Leg Deadlift
2
6-10 reps
RPE 10
4
Weighted Hanging Knee Raise
2
6-10 reps
RPE 10
5
Leg Press
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
10-15 reps
RPE 10
3
Stiff Leg Deadlift
2
6-10 reps
RPE 10
4
Weighted Hanging Knee Raise
2
6-10 reps
RPE 10
5
Leg Press
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
10-15 reps
RPE 10
3
Stiff Leg Deadlift
2
6-10 reps
RPE 10
4
Weighted Hanging Knee Raise
2
6-10 reps
RPE 10
5
Leg Press
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)
1 Set
1 Set
4-8 Reps
6-12 Reps
@10
@10
2
Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
@10
@10
3
Safety Bar Squat
1 Set
1 Set
4-8 Reps
6-12 Reps
@10
@10
4
Safety Bar Squat Calf Raise
1 Set
1 Set
6-12 Reps
10-15 Reps
@10
@10
5
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@10
6
Seated Lateral Raise
2 Sets
10-15 Reps
@10
7
Decline Sit Up (Weighted)
2 Sets
8-12 Reps
@10
Day 2
1
Chest Press (Machine)
1 Set
1 Set
4-6 Reps
8-10 Reps
@10
@10
2
Seated Row (Machine)
2 Sets
10-15 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
@10
4
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@10
5
Bicep Curl (Machine)
2 Sets
6-10 Reps
@10
6
French Press
2 Sets
10-15 Reps
@10
7
Lying Y Raise (Cable)
2 Sets
10-15 Reps
@10
Day 3
1
Lying Leg Curl
2 Sets
8-12 Reps
@10
2
Leg Extension
2 Sets
10-15 Reps
@10
3
Stiff Leg Deadlift
2 Sets
6-10 Reps
@10
4
Weighted Hanging Knee Raise
2 Sets
6-10 Reps
@10
5
Leg Press
2 Sets
10-15 Reps
@10
6
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@10