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BoostcampPNG

(Lower)Bodybuilder

by Keanu M.
1 athletes joined

Program Description

Lower body focused hypertrophy.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 02, 2025 11:39
  • Last Edited
    Apr 02, 2025 12:31
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-12 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
8-15 reps
RPE 8
3
Squat (Smith Machine)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-12 reps
RPE 9
2
Reverse Lunge (Dumbbell)
3
8-15 reps
RPE 9
3
Squat (Smith Machine)
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
3
8-15 reps
RPE 10
3
Squat (Smith Machine)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-12 reps
RPE 6
2
Reverse Lunge (Dumbbell)
3
8-15 reps
RPE 6
3
Squat (Smith Machine)
3
10-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
AMRAP
RPE 8
1B
Seated Dip (Machine)
3
AMRAP
RPE 8
2A
Chest Press (Machine)
3
10-20 reps
RPE 8
2B
Seated Row (Machine)
3
10-20 reps
RPE 8
3A
Upright Row (Dumbbell)
2
10-20 reps
RPE 8
3B
Overhead Press (Dumbbell)
2
10-20 reps
RPE 8
4A
Bicep Curl (Cable)
3
10-20 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
AMRAP
RPE 9
1B
Seated Dip (Machine)
3
AMRAP
RPE 9
2A
Chest Press (Machine)
3
10-20 reps
RPE 9
2B
Seated Row (Machine)
3
10-20 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10-20 reps
RPE 9
3B
Overhead Press (Dumbbell)
2
10-20 reps
RPE 9
4A
Bicep Curl (Cable)
3
10-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
AMRAP
RPE 10
1B
Seated Dip (Machine)
3
AMRAP
RPE 10
2A
Chest Press (Machine)
3
10-20 reps
RPE 10
2B
Seated Row (Machine)
3
10-20 reps
RPE 10
3A
Upright Row (Dumbbell)
2
10-20 reps
RPE 10
3B
Overhead Press (Dumbbell)
2
10-20 reps
RPE 10
4A
Bicep Curl (Cable)
3
10-20 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
AMRAP
RPE 6
1B
Seated Dip (Machine)
3
AMRAP
RPE 6
2A
Chest Press (Machine)
3
10-20 reps
RPE 6
2B
Seated Row (Machine)
3
10-20 reps
RPE 6
3A
Upright Row (Dumbbell)
2
10-20 reps
RPE 6
3B
Overhead Press (Dumbbell)
2
10-20 reps
RPE 6
4A
Bicep Curl (Cable)
3
10-20 reps
RPE 6
4B
Tricep Pushdown (Cable)
3
10-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-12 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
8-15 reps
RPE 8
3
Squat (Smith Machine)
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-12 reps
RPE 9
2
Reverse Lunge (Dumbbell)
3
8-15 reps
RPE 9
3
Squat (Smith Machine)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
3
8-15 reps
RPE 10
3
Squat (Smith Machine)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-12 reps
RPE 6
2
Reverse Lunge (Dumbbell)
3
8-15 reps
RPE 6
3
Squat (Smith Machine)
3
10-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
AMRAP
RPE 8
1B
Seated Dip (Machine)
3
AMRAP
RPE 8
2A
Chest Press (Machine)
3
10-20 reps
RPE 8
2B
Seated Row (Machine)
3
10-20 reps
RPE 8
3A
Upright Row (Dumbbell)
2
10-20 reps
RPE 8
3B
Overhead Press (Dumbbell)
2
10-20 reps
RPE 8
4A
Bicep Curl (Cable)
3
10-20 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
AMRAP
RPE 9
1B
Seated Dip (Machine)
3
AMRAP
RPE 9
2A
Chest Press (Machine)
3
10-20 reps
RPE 9
2B
Seated Row (Machine)
3
10-20 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10-20 reps
RPE 9
3B
Overhead Press (Dumbbell)
2
10-20 reps
RPE 9
4A
Bicep Curl (Cable)
3
10-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
AMRAP
RPE 10
1B
Seated Dip (Machine)
3
AMRAP
RPE 10
2A
Chest Press (Machine)
3
10-20 reps
RPE 10
2B
Seated Row (Machine)
3
10-20 reps
RPE 10
3A
Upright Row (Dumbbell)
2
10-20 reps
RPE 10
3B
Overhead Press (Dumbbell)
2
10-20 reps
RPE 10
4A
Bicep Curl (Cable)
3
10-20 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
AMRAP
RPE 6
1B
Seated Dip (Machine)
3
AMRAP
RPE 6
2A
Chest Press (Machine)
3
10-20 reps
RPE 6
2B
Seated Row (Machine)
3
10-20 reps
RPE 6
3A
Upright Row (Dumbbell)
2
10-20 reps
RPE 6
3B
Overhead Press (Dumbbell)
2
10-20 reps
RPE 6
4A
Bicep Curl (Cable)
3
10-20 reps
RPE 6
4B
Tricep Pushdown (Cable)
3
10-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-12 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
8-15 reps
RPE 8
3
Squat (Smith Machine)
3
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-12 reps
RPE 9
2
Reverse Lunge (Dumbbell)
3
8-15 reps
RPE 9
3
Squat (Smith Machine)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
3
8-15 reps
RPE 10
3
Squat (Smith Machine)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-12 reps
RPE 6
2
Reverse Lunge (Dumbbell)
3
8-15 reps
RPE 6
3
Squat (Smith Machine)
3
10-20 reps
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
6-12 Reps
@8
2
Reverse Lunge (Dumbbell)
3 Sets
8-15 Reps
@8
3
Squat (Smith Machine)
3 Sets
10-20 Reps
@8
Day 2
1A
Lat Pulldown
3 Sets
AMRAP
@8
1B
Seated Dip (Machine)
3 Sets
AMRAP
@8
2A
Chest Press (Machine)
3 Sets
10-20 Reps
@8
2B
Seated Row (Machine)
3 Sets
10-20 Reps
@8
3A
Upright Row (Dumbbell)
2 Sets
10-20 Reps
@8
3B
Overhead Press (Dumbbell)
2 Sets
10-20 Reps
@8
4A
Bicep Curl (Cable)
3 Sets
10-20 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
@8
Day 3
1
Hip Thrust (Barbell)
3 Sets
6-12 Reps
@8
2
Reverse Lunge (Dumbbell)
3 Sets
8-15 Reps
@8
3
Squat (Smith Machine)
3 Sets
10-20 Reps
@8
Day 4
1A
Lat Pulldown
3 Sets
AMRAP
@8
1B
Seated Dip (Machine)
3 Sets
AMRAP
@8
2A
Chest Press (Machine)
3 Sets
10-20 Reps
@8
2B
Seated Row (Machine)
3 Sets
10-20 Reps
@8
3A
Upright Row (Dumbbell)
2 Sets
10-20 Reps
@8
3B
Overhead Press (Dumbbell)
2 Sets
10-20 Reps
@8
4A
Bicep Curl (Cable)
3 Sets
10-20 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
@8
Day 5
1
Hip Thrust (Barbell)
3 Sets
6-12 Reps
@8
2
Reverse Lunge (Dumbbell)
3 Sets
8-15 Reps
@8
3
Squat (Smith Machine)
3 Sets
10-20 Reps
@8