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Full Body Low Volume

by Noah
1 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. Each workout places the focused muscle groups of that particular session earlier in the workout. "Push" - chest, triceps, shoulder focused. "Pull" - back, biceps focused. "Hinge" - deadlift (I like to leave 2 days off after this one)

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 24, 2024 10:16
  • Last Edited
    Dec 26, 2024 05:50
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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
Chest Press (Machine)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Lat Pulldown
2
-
5
Seated Dumbbell Curl
2
-
6
Leg Press
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
Seated Dumbbell Curl
2
-
6
Leg Press
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
Seated Dumbbell Curl
2
-
6
Leg Press
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
Seated Dumbbell Curl
2
-
6
Leg Press
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
Seated Dumbbell Curl
2
-
6
Leg Press
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
Seated Dumbbell Curl
2
-
6
Leg Press
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
Seated Dumbbell Curl
2
-
6
Leg Press
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
Seated Dumbbell Curl
2
-
6
Leg Press
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
Seated Dumbbell Curl
2
-
6
Leg Press
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
Seated Dumbbell Curl
2
-
6
Leg Press
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
Seated Dumbbell Curl
2
-
6
Leg Press
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
Seated Dumbbell 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
Shoulder Press (Machine)
2
-
4
Tricep Extension (Machine)
2
-
5
Chest Fly (Machine)
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
Shoulder Press (Machine)
2
-
4
Tricep Extension (Machine)
2
-
5
Chest Fly (Machine)
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
Shoulder Press (Machine)
2
-
4
Tricep Extension (Machine)
2
-
5
Chest Fly (Machine)
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
Shoulder Press (Machine)
2
-
4
Tricep Extension (Machine)
2
-
5
Chest Fly (Machine)
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
Shoulder Press (Machine)
2
-
4
Tricep Extension (Machine)
2
-
5
Chest Fly (Machine)
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
Shoulder Press (Machine)
2
-
4
Tricep Extension (Machine)
2
-
5
Chest Fly (Machine)
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
Shoulder Press (Machine)
2
-
4
Tricep Extension (Machine)
2
-
5
Chest Fly (Machine)
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
Shoulder Press (Machine)
2
-
4
Tricep Extension (Machine)
2
-
5
Chest Fly (Machine)
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
Shoulder Press (Machine)
2
-
4
Tricep Extension (Machine)
2
-
5
Chest Fly (Machine)
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
Shoulder Press (Machine)
2
-
4
Tricep Extension (Machine)
2
-
5
Chest Fly (Machine)
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
Shoulder Press (Machine)
2
-
4
Tricep Extension (Machine)
2
-
5
Chest Fly (Machine)
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
Shoulder Press (Machine)
2
-
4
Tricep Extension (Machine)
2
-
5
Chest Fly (Machine)
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
Rear Delt Fly (Machine)
2
-
4
Single Arm Pushdown
2
-
5
Hammer Curl
2
-
6
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Single Arm Pushdown
2
-
5
Hammer Curl
2
-
6
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Single Arm Pushdown
2
-
5
Hammer Curl
2
-
6
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Single Arm Pushdown
2
-
5
Hammer Curl
2
-
6
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Single Arm Pushdown
2
-
5
Hammer Curl
2
-
6
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Single Arm Pushdown
2
-
5
Hammer Curl
2
-
6
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Single Arm Pushdown
2
-
5
Hammer Curl
2
-
6
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Single Arm Pushdown
2
-
5
Hammer Curl
2
-
6
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Single Arm Pushdown
2
-
5
Hammer Curl
2
-
6
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Single Arm Pushdown
2
-
5
Hammer Curl
2
-
6
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Single Arm Pushdown
2
-
5
Hammer Curl
2
-
6
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Press (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Single Arm Pushdown
2
-
5
Hammer Curl
2
-
6
Straight Leg Calf Raise
2
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
-
2
Tricep Pushdown (Cable)
2 Sets
-
3
Lateral Raise (Cable)
2 Sets
-
4
Lat Pulldown
2 Sets
-
5
Seated Dumbbell Curl
2 Sets
-
6
Leg Press
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
Shoulder Press (Machine)
2 Sets
-
4
Tricep Extension (Machine)
2 Sets
-
5
Chest Fly (Machine)
2 Sets
-
6
Leg Extension
2 Sets
-
7
Single Leg Calf Raise
2 Sets
-
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
-
2
Chest Press (Machine)
2 Sets
-
3
Rear Delt Fly (Machine)
2 Sets
-
4
Single Arm Pushdown
2 Sets
-
5
Hammer Curl
2 Sets
-
6
Straight Leg Calf Raise
2 Sets
-