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Lower body focus low volume program

by David Z.
4 athletes joined

Program Description

For lower body focus while keeping a balanced physiques. intended for begginers/novices, mostly for women. includes extra calisthenics, core and upper body training.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Apr 23, 2025 10:40
  • Last Edited
    Apr 24, 2025 11:13
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Leg Swings
2
15 reps
-
3
Arm Circle
1
15 reps
-
4
Squat (Bodyweight)
1
20 reps
-
5
Hip Circles
2
10 reps
-
6
Leg Press
3
10 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
8
Leg Extension
2
10 reps
-
9
Single Leg Calf Raise (Bodyweight)
2
12 reps
-
10
Pistol Squat To Box
2
4 reps
-
11
Push Up (Incline)
2
8 reps
-
12
Dead Bug
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Leg Swings
2
15 reps
-
3
Arm Circle
1
15 reps
-
4
Hip Thrust (Bodyweight)
1
20 reps
-
5
Hip Circles
2
10 reps
-
6
Single Leg Romanian Deadlift
3
10 reps
-
7
Glute Kickback (Cable)
2
12 reps
-
8
Hamstring Curl
2
10 reps
-
9
Step-Up (Weighted)
2
8 reps
-
10
Single Leg Squat (On Plates)
2
8 reps
-
11
Inverted Row
2
10 reps
-
12
Hollow Hold
3
30 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Treadmill
1 Set
-
2
Leg Swings
2 Sets
15 Reps
-
3
Arm Circle
1 Set
15 Reps
-
4
Squat (Bodyweight)
1 Set
20 Reps
-
5
Hip Circles
2 Sets
10 Reps
-
6
Leg Press
3 Sets
10 Reps
-
7
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
-
8
Leg Extension
2 Sets
10 Reps
-
9
Single Leg Calf Raise (Bodyweight)
2 Sets
12 Reps
-
10
Pistol Squat To Box
2 Sets
4 Reps
-
11
Push Up (Incline)
2 Sets
8 Reps
-
12
Dead Bug
3 Sets
20 Reps
-
Day 2
1
Treadmill
1 Set
-
2
Leg Swings
2 Sets
15 Reps
-
3
Arm Circle
1 Set
15 Reps
-
4
Hip Thrust (Bodyweight)
1 Set
20 Reps
-
5
Hip Circles
2 Sets
10 Reps
-
6
Single Leg Romanian Deadlift
3 Sets
10 Reps
-
7
Glute Kickback (Cable)
2 Sets
12 Reps
-
8
Hamstring Curl
2 Sets
10 Reps
-
9
Step-Up (Weighted)
2 Sets
8 Reps
-
10
Single Leg Squat (On Plates)
2 Sets
8 Reps
-
11
Inverted Row
2 Sets
10 Reps
-
12
Hollow Hold
3 Sets
30 Reps
-