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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
    Jun 18, 2025 10:11

Summary

Unlock your lower body potential with this focused, low-volume program designed for maximum impact in just one week. Comprising two sessions, you'll engage in a variety of exercises including bodyweight squats, leg presses, and Bulgarian split squats, all tailored to build strength and stability. Each workout incorporates essential warm-ups and progressive overload strategies to keep you challenged and motivated. Perfect for those looking to enhance their leg day routine without overwhelming volume, this program is your key to achieving a stronger, more defined lower body.
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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
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
-