Lower body focus low volume program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Treadmill | 1 | reps |
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Treadmill | 1 | reps |
| 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 |
Common questions
Yes, Lower body focus low volume program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Lower body focus low volume program is structured around 2 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Lower body focus low volume program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
