Variation to Dorian Yates program - leg day

8 athletes joined

Program Description

Build muscles

Program Overview

Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Aug 10, 2024 10:37
Last Edited
Jul 18, 2025 09:12

Summary

Unleash your leg strength with this 12-week program inspired by Dorian Yates, designed to sculpt and power up your lower body. Committing just one day a week, you'll tackle a variety of exercises including barbell squats, leg presses, and hack squats, each targeting key muscle groups for maximum growth. With a focus on intensity and progressive overload, you’ll build not only muscle but also confidence in your lifts. Get ready to transform your leg day into a powerhouse session!

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

34.3%

Hamstrings

26%

Glutes

17.6%

Calves

9.8%

Adductors

3.9%

Abs

3.4%

Lower Back

2.9%

Abductors

START THE PROGRAM
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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

Day 1

Squat (Barbell)

8 reps

6 reps

Leg Press

8 reps

Hack Squat

Leg Extension

8 reps

Lying Leg Curl

8 reps

10 reps

12 reps

15 reps

Straight Leg Calf Raise

15 reps

Day 1

Squat (Barbell)

8 reps

6 reps

Leg Press

8 reps

Hack Squat

Leg Extension

8 reps

Lying Leg Curl

8 reps

10 reps

12 reps

15 reps

Straight Leg Calf Raise

15 reps

Day 1

Squat (Barbell)

8 reps

6 reps

Leg Press

8 reps

Hack Squat

Leg Extension

8 reps

Lying Leg Curl

8 reps

10 reps

12 reps

15 reps

Straight Leg Calf Raise

15 reps

Day 1

Squat (Barbell)

8 reps

6 reps

Leg Press

8 reps

Hack Squat

Leg Extension

8 reps

Lying Leg Curl

8 reps

10 reps

12 reps

15 reps

Straight Leg Calf Raise

15 reps

Day 1

Squat (Barbell)

8 reps

6 reps

Leg Press

8 reps

Hack Squat

Leg Extension

8 reps

Lying Leg Curl

8 reps

10 reps

12 reps

15 reps

Straight Leg Calf Raise

15 reps

Day 1

Squat (Barbell)

8 reps

6 reps

Leg Press

8 reps

Hack Squat

Leg Extension

8 reps

Lying Leg Curl

8 reps

10 reps

12 reps

15 reps

Straight Leg Calf Raise

15 reps

Day 1

Squat (Barbell)

8 reps

6 reps

Leg Press

8 reps

Hack Squat

Leg Extension

8 reps

Lying Leg Curl

8 reps

10 reps

12 reps

15 reps

Straight Leg Calf Raise

15 reps

Day 1

Squat (Barbell)

8 reps

6 reps

Leg Press

8 reps

Hack Squat

Leg Extension

8 reps

Lying Leg Curl

8 reps

10 reps

12 reps

15 reps

Straight Leg Calf Raise

15 reps

Day 1

Squat (Barbell)

8 reps

6 reps

Leg Press

8 reps

Hack Squat

Leg Extension

8 reps

Lying Leg Curl

8 reps

10 reps

12 reps

15 reps

Straight Leg Calf Raise

15 reps

Day 1

Squat (Barbell)

8 reps

6 reps

Leg Press

8 reps

Hack Squat

Leg Extension

8 reps

Lying Leg Curl

8 reps

10 reps

12 reps

15 reps

Straight Leg Calf Raise

15 reps

Day 1

Squat (Barbell)

8 reps

6 reps

Leg Press

8 reps

Hack Squat

Leg Extension

8 reps

Lying Leg Curl

8 reps

10 reps

12 reps

15 reps

Straight Leg Calf Raise

15 reps

Day 1

Squat (Barbell)

8 reps

6 reps

Leg Press

8 reps

Hack Squat

Leg Extension

8 reps

Lying Leg Curl

8 reps

10 reps

12 reps

15 reps

Straight Leg Calf Raise

15 reps

Day 1

Squat (Barbell)

2 Sets

8 Reps

6 Reps

Leg Press

4 Sets

8 Reps

Hack Squat

3 Sets

Leg Extension

3 Sets

8 Reps

Lying Leg Curl

1 Set

8 Reps

10 Reps

12 Reps

15 Reps

Straight Leg Calf Raise

4 Sets

15 Reps