Leon

by Leon L.

Program Description

Lock in

Program Overview

Level
Intermediate
Goal
Athletics, Strength, Muscle
Equipment
Full Gym
Program Length
1 week
Time Per Workout
100 minutes
Created
Apr 07, 2026 08:37
Last Edited
Apr 07, 2026 09:59

Muscle Engagement

Front

Back

MuscleSet

Upper Back

9.9%

Chest

9.4%

Front Delts

9.4%

Triceps

9.4%

Lats

8.2%

Biceps

7.6%

Quadriceps

7%

Abs

7%

Rear Delts

5.3%

Glutes

4.7%

Middle Delts

3.5%

Hamstrings

3.5%

Calves

3.5%

Adductors

3.5%

Cardio

2.3%

Lower Back

2.3%

Forearms

1.8%

Abductors

1.8%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Incline Bench Press (Dumbbell)

3

8 reps

-

2

Bench Press (Dumbbell)

2

8 reps

-

3

Chest Fly (Machine)

1

2

10 reps

8 reps

-

-

4

Lat Pulldown

2

8 reps

-

5

Seated Row (Machine)

3

8 reps

-

6

Pull-Up (Weighted)

2

6 reps

-

7

Lateral Raise (Cable)

3

16 reps

-

8

Rear Delt Fly (Machine)

3

16 reps

-

9

Bicep Curl (Machine)

3

6 reps

-

10

Tricep Pushdown (Cable)

3

8 reps

-

11

Stair Climber

1

6 mins

-

Day 2

1

Leg Press (45 Degrees)

3

8 reps

-

2

Leg Extension

3

10 reps

-

3

Calf Raise (Machine)

3

16 reps

-

4

Hip Adductor (Machine)

3

10 reps

-

5

Back Extension

2

15 reps

-

6

Cable Crunch

3

-

7

Decline Crunch

3

-

8

Stair Climber

1

6 mins

-

Day 3

1

Incline Bench Press (Dumbbell)

3

8 reps

-

2

Bench Press (Dumbbell)

2

8 reps

-

3

Chest Fly (Machine)

1

2

10 reps

8 reps

-

-

4

Lat Pulldown

2

8 reps

-

5

Seated Row (Machine)

3

8 reps

-

6

Pull-Up (Weighted)

2

6 reps

-

7

Lateral Raise (Cable)

3

16 reps

-

8

Rear Delt Fly (Machine)

3

16 reps

-

9

Bicep Curl (Machine)

3

6 reps

-

10

Tricep Pushdown (Cable)

3

8 reps

-

11

Stair Climber

1

6 mins

-

Day 4

1

Leg Press (45 Degrees)

3

8 reps

-

2

Leg Extension

3

10 reps

-

3

Calf Raise (Machine)

3

16 reps

-

4

Hip Adductor (Machine)

3

10 reps

-

5

Back Extension

2

15 reps

-

6

Cable Crunch

3

-

7

Decline Crunch

3

-

8

Stair Climber

1

6 mins

-

Day 1

1

Incline Bench Press (Dumbbell)

3 Sets

8 Reps

-

2

Bench Press (Dumbbell)

2 Sets

8 Reps

-

3

Chest Fly (Machine)

1 Set

2 Sets

10 Reps

8 Reps

-

-

4

Lat Pulldown

2 Sets

8 Reps

-

5

Seated Row (Machine)

3 Sets

8 Reps

-

6

Pull-Up (Weighted)

2 Sets

6 Reps

-

7

Lateral Raise (Cable)

3 Sets

16 Reps

-

8

Rear Delt Fly (Machine)

3 Sets

16 Reps

-

9

Bicep Curl (Machine)

3 Sets

6 Reps

-

10

Tricep Pushdown (Cable)

3 Sets

8 Reps

-

11

Stair Climber

1 Set

6 mins

-

Day 3

1

Incline Bench Press (Dumbbell)

3 Sets

8 Reps

-

2

Bench Press (Dumbbell)

2 Sets

8 Reps

-

3

Chest Fly (Machine)

1 Set

2 Sets

10 Reps

8 Reps

-

-

4

Lat Pulldown

2 Sets

8 Reps

-

5

Seated Row (Machine)

3 Sets

8 Reps

-

6

Pull-Up (Weighted)

2 Sets

6 Reps

-

7

Lateral Raise (Cable)

3 Sets

16 Reps

-

8

Rear Delt Fly (Machine)

3 Sets

16 Reps

-

9

Bicep Curl (Machine)

3 Sets

6 Reps

-

10

Tricep Pushdown (Cable)

3 Sets

8 Reps

-

11

Stair Climber

1 Set

6 mins

-

Day 2

1

Leg Press (45 Degrees)

3 Sets

8 Reps

-

2

Leg Extension

3 Sets

10 Reps

-

3

Calf Raise (Machine)

3 Sets

16 Reps

-

4

Hip Adductor (Machine)

3 Sets

10 Reps

-

5

Back Extension

2 Sets

15 Reps

-

6

Cable Crunch

3 Sets

-

7

Decline Crunch

3 Sets

-

8

Stair Climber

1 Set

6 mins

-

Day 4

1

Leg Press (45 Degrees)

3 Sets

8 Reps

-

2

Leg Extension

3 Sets

10 Reps

-

3

Calf Raise (Machine)

3 Sets

16 Reps

-

4

Hip Adductor (Machine)

3 Sets

10 Reps

-

5

Back Extension

2 Sets

15 Reps

-

6

Cable Crunch

3 Sets

-

7

Decline Crunch

3 Sets

-

8

Stair Climber

1 Set

6 mins

-