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Strength, and some hypertrophy as well. At home

by Sina Sadri

Program Description

The purpose of this program is to help people who train their legs at the gym, and the upper body at home to save time from the gym. Also, you choose how much time you spend working out. I only put 90 minutes, since that is the sum, and leg days will take longer.

Program Overview

  • Level
    Advanced
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Oct 20, 2025 01:24
  • Last Edited
    Oct 22, 2025 06:49
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.6%
Quadriceps
8.4%
Hamstrings
8.1%
Glutes
7.7%
Upper Back
7.2%
Abs
6.7%
Middle Delts
6.7%
Front Delts
6.7%
Forearms
6%
Biceps
6%
Chest
5.1%
Lats
5.1%
Calves
4.6%
Adductors
3.3%
Rear Delts
3%
Lower Back
2.3%
Abductors
2.3%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
RPE 9
2
Squat (Low Bar)
2
RPE 9
3
Romanian Deadlift (Barbell)
2
RPE 9
4
Pendulum Squat
2
RPE 9
5
Seated Hamstring Curl
2
RPE 10
6
Leg Extension
2
RPE 10
7
Standing Calf Raise
4
RPE 10
8
Hip Adductor (Machine)
2
RPE 10
9
Hip Abductor (Machine)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
RPE 10
2
Incline Bench Press (Barbell)
2
RPE 10
3
Overhead Press (Barbell)
2
RPE 10
4
Pull-Up (Weighted)
2
RPE 10
5
Barbell Row
2
RPE 10
6
Meadow Row
1
RPE 10
7
Rear Delt Fly (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
4
RPE 10
2
Roman Chair Sit Up
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
RPE 10
2
Overhead Tricep Extension (Dumbbell)
2
RPE 10
3
Skull Crusher (Barbell)
2
RPE 10
4
Preacher Curl (Barbell)
2
RPE 10
5
Bicep Curl (Barbell)
2
RPE 10
6
Wrist Curls
2
RPE 10
7
Reverse Wrist Curl (Barbell)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
RPE 9
2
Squat (Low Bar)
2
RPE 9
3
Romanian Deadlift (Barbell)
2
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
RPE 10
5
Lying Leg Curl
2
RPE 10
6
Leg Extension
2
RPE 10
7
Standing Calf Raise
4
RPE 10
8
Hip Adductor (Machine)
2
RPE 10
9
Hip Abductor (Machine)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 10
2
Incline Bench Press (Barbell)
2
RPE 10
3
Overhead Press (Barbell)
2
RPE 10
4
Pull-Up (Weighted)
2
RPE 10
5
Barbell Row
2
RPE 10
6
Meadow Row
1
RPE 10
7
Rear Delt Fly (Dumbbell)
2
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
RPE 10
2
Overhead Tricep Extension (Dumbbell)
2
RPE 10
3
Skull Crusher (Barbell)
2
RPE 10
4
Incline Curl (Dumbbell)
2
RPE 10
5
Bicep Curl (Barbell)
2
RPE 10
6
Wrist Curls
2
RPE 10
7
Reverse Wrist Curl (Barbell)
2
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
@9
2
Squat (Low Bar)
1 Set
1 Set
@9
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
@9
@9
4
Pendulum Squat
1 Set
1 Set
@9
@9
5
Seated Hamstring Curl
1 Set
1 Set
@10
@10
6
Leg Extension
1 Set
1 Set
@10
@10
7
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
@10
@10
@10
@10
8
Hip Adductor (Machine)
1 Set
1 Set
@10
@10
9
Hip Abductor (Machine)
1 Set
1 Set
@10
@10
Day 2
1
Push Up (Weighted)
1 Set
1 Set
1 Set
@10
@10
@10
2
Incline Bench Press (Barbell)
1 Set
1 Set
@10
@10
3
Overhead Press (Barbell)
1 Set
1 Set
@10
@10
4
Pull-Up (Weighted)
1 Set
1 Set
@10
@10
5
Barbell Row
1 Set
1 Set
@10
@10
6
Meadow Row
1 Set
@10
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
@10
@10
Day 3
1
Dragon Flag
1 Set
1 Set
1 Set
1 Set
@10
@10
@10
@10
2
Roman Chair Sit Up
1 Set
1 Set
1 Set
1 Set
@10
@10
@10
@10
Day 4
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
@10
@10
@10
2
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
@10
@10
3
Skull Crusher (Barbell)
1 Set
1 Set
@10
@10
4
Preacher Curl (Barbell)
1 Set
1 Set
@10
@10
5
Bicep Curl (Barbell)
1 Set
1 Set
@10
@10
6
Wrist Curls
1 Set
1 Set
@10
@10
7
Reverse Wrist Curl (Barbell)
1 Set
1 Set
@10
@10
Day 5
1
Deadlift (Barbell)
1 Set
@9
2
Squat (Low Bar)
1 Set
1 Set
@9
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
@9
@9
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
@10
@10
5
Lying Leg Curl
1 Set
1 Set
@10
@10
6
Leg Extension
1 Set
1 Set
@10
@10
7
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
@10
@10
@10
@10
8
Hip Adductor (Machine)
1 Set
1 Set
@10
@10
9
Hip Abductor (Machine)
1 Set
1 Set
@10
@10
Day 6
1
Dip (Weighted)
1 Set
1 Set
1 Set
@10
@10
@10
2
Incline Bench Press (Barbell)
1 Set
1 Set
@10
@10
3
Overhead Press (Barbell)
1 Set
1 Set
@10
@10
4
Pull-Up (Weighted)
1 Set
1 Set
@10
@10
5
Barbell Row
1 Set
1 Set
@10
@10
6
Meadow Row
1 Set
@10
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
@10
@10
Day 7
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
@10
@10
@10
2
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
@10
@10
3
Skull Crusher (Barbell)
1 Set
1 Set
@10
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
@10
@10
5
Bicep Curl (Barbell)
1 Set
1 Set
@10
@10
6
Wrist Curls
1 Set
1 Set
@10
@10
7
Reverse Wrist Curl (Barbell)
1 Set
1 Set
@10
@10