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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
    Dec 18, 2024 09:21
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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
-