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Legs

by Sara D.

Program Description

Transform your lower body with this focused 4-week Legs program, designed for those ready to build strength and definition. Committing just one day a week, you’ll engage in targeted workouts that enhance muscle growth and improve overall leg performance. Each session is crafted to challenge your limits while promoting recovery, ensuring you see real results without overwhelming your schedule. Get ready to step up your leg day game!

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 23, 2025 07:58
  • Last Edited
    Nov 24, 2025 10:55
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
28%
Quadriceps
24%
Glutes
24%
Abs
12%
Lower Back
8%
Adductors
4%
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GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6 reps
-
2
Hip Thrust (Machine)
2
6 reps
-
3
Romanian Deadlift (Barbell)
2
6 reps
-
4A
Leg Extension
2
6 reps
-
4B
Lying Leg Curl
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6 reps
-
2
Hip Thrust (Machine)
2
6 reps
-
3
Romanian Deadlift (Barbell)
2
6 reps
-
4A
Leg Extension
2
6 reps
-
4B
Lying Leg Curl
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6 reps
-
2
Hip Thrust (Machine)
2
6 reps
-
3
Romanian Deadlift (Barbell)
2
6 reps
-
4A
Leg Extension
2
6 reps
-
4B
Lying Leg Curl
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6 reps
-
2
Hip Thrust (Machine)
2
6 reps
-
3
Romanian Deadlift (Barbell)
2
6 reps
-
4A
Leg Extension
2
6 reps
-
4B
Lying Leg Curl
2
6 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Smith Machine)
1 Set
1 Set
6 Reps
6 Reps
-
-
2
Hip Thrust (Machine)
1 Set
1 Set
6 Reps
6 Reps
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
6 Reps
6 Reps
-
-
4A
Leg Extension
1 Set
1 Set
6 Reps
6 Reps
-
-
4B
Lying Leg Curl
1 Set
1 Set
6 Reps
6 Reps
-
-