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BoostcampPNG

Full body low volumes

by Mihail D.
6 athletes joined

Program Description

Hypertrophy while having a busy schedule and or mixing it up with running, boxing, etc.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 30, 2024 02:58
  • Last Edited
    Nov 04, 2024 05:08
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Lying Leg Curl
2
5 reps
RPE 9
2
Leg Press
2
5 reps
RPE 9
3
Unilateral Preacher Curl Machine
2
6 reps
RPE 9
4
Unilateral Tricep Cable Pushdown(Rope)
2
6 reps
RPE 9
5
Behind-The-Back Cable Lateral Raise
2
6 reps
RPE 9
6
Machine Bench Press
1
5 reps
RPE 10
7
Lat Pulldown (Single Arm)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5 reps
RPE 9
2
Leg Press
2
5 reps
RPE 9
3
Unilateral Preacher Curl Machine
2
6 reps
RPE 9
4
Unilateral Tricep Cable Pushdown(Rope)
2
6 reps
RPE 9
5
Behind-The-Back Cable Lateral Raise
2
6 reps
RPE 9
6
Incline Bench Press (Smith Machine)
1
5 reps
RPE 10
7
Lat Pulldown (Single Arm)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5 reps
RPE 9
2
Leg Press
2
5 reps
RPE 9
3
Unilateral Preacher Curl Machine
2
6 reps
RPE 9
4
Unilateral Tricep Cable Pushdown(Rope)
2
6 reps
RPE 9
5
Behind-The-Back Cable Lateral Raise
2
6 reps
RPE 9
6
Machine Bench Press
1
5 reps
RPE 10
7
Lat Pulldown (Single Arm)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5 reps
RPE 9
2
Leg Press
2
5 reps
RPE 9
3
Unilateral Preacher Curl Machine
2
6 reps
RPE 9
4
Unilateral Tricep Cable Pushdown(Rope)
2
6 reps
RPE 9
5
Behind-The-Back Cable Lateral Raise
2
6 reps
RPE 9
6
Incline Bench Press (Smith Machine)
1
5 reps
RPE 10
7
Lat Pulldown (Single Arm)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5 reps
RPE 9
2
Leg Press
2
5 reps
RPE 9
3
Unilateral Preacher Curl Machine
2
6 reps
RPE 9
4
Unilateral Tricep Cable Pushdown(Rope)
2
6 reps
RPE 9
5
Behind-The-Back Cable Lateral Raise
2
6 reps
RPE 9
6
Machine Bench Press
1
5 reps
RPE 10
7
Lat Pulldown (Single Arm)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5 reps
RPE 9
2
Leg Press
2
5 reps
RPE 9
3
Unilateral Preacher Curl Machine
2
6 reps
RPE 9
4
Unilateral Tricep Cable Pushdown(Rope)
2
6 reps
RPE 9
5
Behind-The-Back Cable Lateral Raise
2
6 reps
RPE 9
6
Incline Bench Press (Smith Machine)
1
5 reps
RPE 10
7
Lat Pulldown (Single Arm)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5 reps
RPE 9
2
Leg Press
2
5 reps
RPE 9
3
Unilateral Preacher Curl Machine
2
6 reps
RPE 9
4
Unilateral Tricep Cable Pushdown(Rope)
2
6 reps
RPE 9
5
Behind-The-Back Cable Lateral Raise
2
6 reps
RPE 9
6
Machine Bench Press
1
5 reps
RPE 10
7
Lat Pulldown (Single Arm)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5 reps
RPE 9
2
Leg Press
2
5 reps
RPE 9
3
Unilateral Preacher Curl Machine
2
6 reps
RPE 9
4
Unilateral Tricep Cable Pushdown(Rope)
2
6 reps
RPE 9
5
Behind-The-Back Cable Lateral Raise
2
6 reps
RPE 9
6
Incline Bench Press (Smith Machine)
1
5 reps
RPE 10
7
Lat Pulldown (Single Arm)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5 reps
RPE 9
2
Leg Press
2
5 reps
RPE 9
3
Unilateral Preacher Curl Machine
2
6 reps
RPE 9
4
Unilateral Tricep Cable Pushdown(Rope)
2
6 reps
RPE 9
5
Behind-The-Back Cable Lateral Raise
2
6 reps
RPE 9
6
Machine Bench Press
1
5 reps
RPE 10
7
Lat Pulldown (Single Arm)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5 reps
RPE 9
2
Leg Press
2
5 reps
RPE 9
3
Unilateral Preacher Curl Machine
2
6 reps
RPE 9
4
Unilateral Tricep Cable Pushdown(Rope)
2
6 reps
RPE 9
5
Behind-The-Back Cable Lateral Raise
2
6 reps
RPE 9
6
Incline Bench Press (Smith Machine)
1
5 reps
RPE 10
7
Lat Pulldown (Single Arm)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5 reps
RPE 9
2
Leg Press
2
5 reps
RPE 9
3
Unilateral Preacher Curl Machine
2
6 reps
RPE 9
4
Unilateral Tricep Cable Pushdown(Rope)
2
6 reps
RPE 9
5
Behind-The-Back Cable Lateral Raise
2
6 reps
RPE 9
6
Machine Bench Press
1
5 reps
RPE 10
7
Lat Pulldown (Single Arm)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5 reps
RPE 9
2
Leg Press
2
5 reps
RPE 9
3
Unilateral Preacher Curl Machine
2
6 reps
RPE 9
4
Unilateral Tricep Cable Pushdown(Rope)
2
6 reps
RPE 9
5
Behind-The-Back Cable Lateral Raise
2
6 reps
RPE 9
6
Incline Bench Press (Smith Machine)
1
5 reps
RPE 10
7
Lat Pulldown (Single Arm)
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pulldown (Plateloaded Machine)
2
5 reps
RPE 9
2
Incline Bench Press (Barbell)
2
5 reps
RPE 9
3
Lateral Raise (Cable)
2
6 reps
RPE 9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2
6 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
6 reps
RPE 9
6
Straight Leg Deadlift
1
5 reps
RPE 10
7
Unilateral Leg Extension
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
RPE 9
2
Bench Press (Barbell)
2
5 reps
RPE 9
3
Lateral Raise (Cable)
2
6 reps
RPE 9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2
6 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
6 reps
RPE 9
6
Straight Leg Deadlift
1
5 reps
RPE 10
7
Unilateral Leg Extension
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pulldown (Plateloaded Machine)
2
5 reps
RPE 9
2
Incline Bench Press (Barbell)
2
5 reps
RPE 9
3
Lateral Raise (Cable)
2
6 reps
RPE 9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2
6 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
6 reps
RPE 9
6
Straight Leg Deadlift
1
5 reps
RPE 10
7
Unilateral Leg Extension
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
RPE 9
2
Bench Press (Barbell)
2
5 reps
RPE 9
3
Lateral Raise (Cable)
2
6 reps
RPE 9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2
6 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
6 reps
RPE 9
6
Straight Leg Deadlift
1
5 reps
RPE 10
7
Unilateral Leg Extension
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pulldown (Plateloaded Machine)
2
5 reps
RPE 9
2
Incline Bench Press (Barbell)
2
5 reps
RPE 9
3
Lateral Raise (Cable)
2
6 reps
RPE 9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2
6 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
6 reps
RPE 9
6
Straight Leg Deadlift
1
5 reps
RPE 10
7
Unilateral Leg Extension
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
RPE 9
2
Bench Press (Barbell)
2
5 reps
RPE 9
3
Lateral Raise (Cable)
2
6 reps
RPE 9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2
6 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
6 reps
RPE 9
6
Straight Leg Deadlift
1
5 reps
RPE 10
7
Unilateral Leg Extension
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pulldown (Plateloaded Machine)
2
5 reps
RPE 9
2
Incline Bench Press (Barbell)
2
5 reps
RPE 9
3
Lateral Raise (Cable)
2
6 reps
RPE 9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2
6 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
6 reps
RPE 9
6
Straight Leg Deadlift
1
5 reps
RPE 10
7
Unilateral Leg Extension
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
RPE 9
2
Bench Press (Barbell)
2
5 reps
RPE 9
3
Lateral Raise (Cable)
2
6 reps
RPE 9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2
6 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
6 reps
RPE 9
6
Straight Leg Deadlift
1
5 reps
RPE 10
7
Unilateral Leg Extension
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pulldown (Plateloaded Machine)
2
5 reps
RPE 9
2
Incline Bench Press (Barbell)
2
5 reps
RPE 9
3
Lateral Raise (Cable)
2
6 reps
RPE 9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2
6 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
6 reps
RPE 9
6
Straight Leg Deadlift
1
5 reps
RPE 10
7
Unilateral Leg Extension
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
RPE 9
2
Bench Press (Barbell)
2
5 reps
RPE 9
3
Lateral Raise (Cable)
2
6 reps
RPE 9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2
6 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
6 reps
RPE 9
6
Straight Leg Deadlift
1
5 reps
RPE 10
7
Unilateral Leg Extension
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pulldown (Plateloaded Machine)
2
5 reps
RPE 9
2
Incline Bench Press (Barbell)
2
5 reps
RPE 9
3
Lateral Raise (Cable)
2
6 reps
RPE 9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2
6 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
6 reps
RPE 9
6
Straight Leg Deadlift
1
5 reps
RPE 10
7
Unilateral Leg Extension
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
RPE 9
2
Bench Press (Barbell)
2
5 reps
RPE 9
3
Lateral Raise (Cable)
2
6 reps
RPE 9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2
6 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
6 reps
RPE 9
6
Straight Leg Deadlift
1
5 reps
RPE 10
7
Unilateral Leg Extension
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Altrnating Dumbell Curl
2
5 reps
RPE 9
2
Long Rope Tricep Extension
2
5 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
T-Bar Row
2
5 reps
RPE 9
5
Incline Chest Press (Machine)
1
5 reps
RPE 10
6
Lying Leg Curl
2
5 reps
RPE 9
7
Squat (Smith Machine)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Altrnating Dumbell Curl
2
5 reps
RPE 9
2
Long Rope Tricep Extension
2
5 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Chest Supported Row (Dumbbell)
2
5 reps
RPE 9
5
Incline Chest Press (Machine)
1
5 reps
RPE 10
6
Lying Leg Curl
2
5 reps
RPE 9
7
Squat (Smith Machine)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Altrnating Dumbell Curl
2
5 reps
RPE 9
2
Long Rope Tricep Extension
2
5 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
T-Bar Row
2
5 reps
RPE 9
5
Incline Chest Press (Machine)
1
5 reps
RPE 10
6
Lying Leg Curl
2
5 reps
RPE 9
7
Squat (Smith Machine)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Altrnating Dumbell Curl
2
5 reps
RPE 9
2
Long Rope Tricep Extension
2
5 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Chest Supported Row (Dumbbell)
2
5 reps
RPE 9
5
Incline Chest Press (Machine)
1
5 reps
RPE 10
6
Lying Leg Curl
2
5 reps
RPE 9
7
Squat (Smith Machine)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Altrnating Dumbell Curl
2
5 reps
RPE 9
2
Long Rope Tricep Extension
2
5 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
T-Bar Row
2
5 reps
RPE 9
5
Incline Chest Press (Machine)
1
5 reps
RPE 10
6
Lying Leg Curl
2
5 reps
RPE 9
7
Squat (Smith Machine)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Altrnating Dumbell Curl
2
5 reps
RPE 9
2
Long Rope Tricep Extension
2
5 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Chest Supported Row (Dumbbell)
2
5 reps
RPE 9
5
Incline Chest Press (Machine)
1
5 reps
RPE 10
6
Lying Leg Curl
2
5 reps
RPE 9
7
Squat (Smith Machine)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Altrnating Dumbell Curl
2
5 reps
RPE 9
2
Long Rope Tricep Extension
2
5 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
T-Bar Row
2
5 reps
RPE 9
5
Incline Chest Press (Machine)
1
5 reps
RPE 10
6
Lying Leg Curl
2
5 reps
RPE 9
7
Squat (Smith Machine)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Altrnating Dumbell Curl
2
5 reps
RPE 9
2
Long Rope Tricep Extension
2
5 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Chest Supported Row (Dumbbell)
2
5 reps
RPE 9
5
Incline Chest Press (Machine)
1
5 reps
RPE 10
6
Lying Leg Curl
2
5 reps
RPE 9
7
Squat (Smith Machine)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Altrnating Dumbell Curl
2
5 reps
RPE 9
2
Long Rope Tricep Extension
2
5 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
T-Bar Row
2
5 reps
RPE 9
5
Incline Chest Press (Machine)
1
5 reps
RPE 10
6
Lying Leg Curl
2
5 reps
RPE 9
7
Squat (Smith Machine)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Altrnating Dumbell Curl
2
5 reps
RPE 9
2
Long Rope Tricep Extension
2
5 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Chest Supported Row (Dumbbell)
2
5 reps
RPE 9
5
Incline Chest Press (Machine)
1
5 reps
RPE 10
6
Lying Leg Curl
2
5 reps
RPE 9
7
Squat (Smith Machine)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Altrnating Dumbell Curl
2
5 reps
RPE 9
2
Long Rope Tricep Extension
2
5 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
T-Bar Row
2
5 reps
RPE 9
5
Incline Chest Press (Machine)
1
5 reps
RPE 10
6
Lying Leg Curl
2
5 reps
RPE 9
7
Squat (Smith Machine)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Altrnating Dumbell Curl
2
5 reps
RPE 9
2
Long Rope Tricep Extension
2
5 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Chest Supported Row (Dumbbell)
2
5 reps
RPE 9
5
Incline Chest Press (Machine)
1
5 reps
RPE 10
6
Lying Leg Curl
2
5 reps
RPE 9
7
Squat (Smith Machine)
1
5 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Lying Leg Curl
2 Sets
5 Reps
@9
2
Leg Press
2 Sets
5 Reps
@9
3
Unilateral Preacher Curl Machine
2 Sets
6 Reps
@9
4
Unilateral Tricep Cable Pushdown(Rope)
2 Sets
6 Reps
@9
5
Behind-The-Back Cable Lateral Raise
2 Sets
6 Reps
@9
6
Machine Bench Press
1 Set
5 Reps
@10
7
Lat Pulldown (Single Arm)
1 Set
5 Reps
@10
Day 2
1
Wide Grip Pulldown (Plateloaded Machine)
2 Sets
5 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
5 Reps
@9
3
Lateral Raise (Cable)
2 Sets
6 Reps
@9
4
Skull Crusher(Ez Bar)(Bar To Chin)
2 Sets
6 Reps
@9
5
Preacher Curl (EZ Bar)
2 Sets
6 Reps
@9
6
Straight Leg Deadlift
1 Set
5 Reps
@10
7
Unilateral Leg Extension
1 Set
5 Reps
@10
Day 3
1
Seated Altrnating Dumbell Curl
2 Sets
5 Reps
@9
2
Long Rope Tricep Extension
2 Sets
5 Reps
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
5 Reps
5 Reps
@9
@10
4
T-Bar Row
2 Sets
5 Reps
@9
5
Incline Chest Press (Machine)
1 Set
5 Reps
@10
6
Lying Leg Curl
2 Sets
5 Reps
@9
7
Squat (Smith Machine)
1 Set
5 Reps
@10