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Variation to Dorian Yates program - leg day

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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
    Jun 18, 2025 10:57

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!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
-
-
2
Leg Press
4
8 reps
-
3
Hack Squat
3
-
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
6
Straight Leg Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
-
-
2
Leg Press
4
8 reps
-
3
Hack Squat
3
-
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
6
Straight Leg Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
-
-
2
Leg Press
4
8 reps
-
3
Hack Squat
3
-
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
6
Straight Leg Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
-
-
2
Leg Press
4
8 reps
-
3
Hack Squat
3
-
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
6
Straight Leg Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
-
-
2
Leg Press
4
8 reps
-
3
Hack Squat
3
-
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
6
Straight Leg Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
-
-
2
Leg Press
4
8 reps
-
3
Hack Squat
3
-
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
6
Straight Leg Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
-
-
2
Leg Press
4
8 reps
-
3
Hack Squat
3
-
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
6
Straight Leg Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
-
-
2
Leg Press
4
8 reps
-
3
Hack Squat
3
-
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
6
Straight Leg Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
-
-
2
Leg Press
4
8 reps
-
3
Hack Squat
3
-
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
6
Straight Leg Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
-
-
2
Leg Press
4
8 reps
-
3
Hack Squat
3
-
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
6
Straight Leg Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
-
-
2
Leg Press
4
8 reps
-
3
Hack Squat
3
-
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
6
Straight Leg Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
-
-
2
Leg Press
4
8 reps
-
3
Hack Squat
3
-
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
6
Straight Leg Calf Raise
4
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
-
-
2
Leg Press
4 Sets
8 Reps
-
3
Hack Squat
3 Sets
-
4
Leg Extension
3 Sets
8 Reps
-
5
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
15 Reps
-
-
-
-
6
Straight Leg Calf Raise
4 Sets
15 Reps
-