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(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
    Jun 18, 2025 08:14

Summary

Get ready to sculpt your lower body with the (Lower)Bodybuilder program! Over the course of 4 weeks, you'll train 5 days a week, focusing on essential movements like barbell hip thrusts, reverse lunges, and smith machine squats to build strength and muscle. Each session is designed to challenge your limits with a mix of supersets and targeted exercises, ensuring you maximize your gains. Perfect for those looking to enhance their physique and elevate their lifting game, this program will help you achieve the powerful, defined lower body you've always wanted.
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.5%
Quadriceps
12%
Triceps
12%
Hamstrings
8.4%
Front Delts
8%
Upper Back
8%
Biceps
7.7%
Lats
7.2%
Chest
6.4%
Middle Delts
5.3%
Adductors
4.8%
Abs
2.9%
Lower Back
1.2%
Forearms
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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