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Meg's Program including PT/Reduced Lower Body

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Program Description

Full body strength and quad strengthening/recovery

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 07, 2026 01:45
  • Last Edited
    Jan 21, 2026 12:20
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.9%
Upper Back
10.2%
Triceps
9.3%
Abs
9.1%
Hamstrings
8%
Lats
7.7%
Front Delts
7.5%
Lower Back
7.2%
Biceps
6.2%
Quadriceps
5.9%
Chest
4.2%
Middle Delts
3.3%
Rear Delts
2.7%
Abductors
2.7%
Forearms
1.2%
Stretching
1.2%
Adductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Rear Delt Fly (Machine)
4
8-10 reps
-
8
Hanging Leg Raise
3
10-15 reps
-
9
Dead Bug
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Rear Delt Fly (Machine)
4
8-10 reps
-
8
Hanging Leg Raise
3
10-15 reps
-
9
Dead Bug
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Rear Delt Fly (Machine)
4
8-10 reps
-
8
Hanging Leg Raise
3
10-15 reps
-
9
Dead Bug
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Rear Delt Fly (Machine)
4
8-10 reps
-
8
Hanging Leg Raise
3
10-15 reps
-
9
Dead Bug
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Rear Delt Fly (Machine)
4
8-10 reps
-
8
Hanging Leg Raise
3
10-15 reps
-
9
Dead Bug
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Rear Delt Fly (Machine)
4
8-10 reps
-
8
Hanging Leg Raise
3
10-15 reps
-
9
Dead Bug
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
8-12 reps
-
2
Hip Abductor (Machine)
4
15-30 reps
-
3
Glute Kickback (Cable)
4
12-20 reps
-
4
Hyperextension
4
15-20 reps
-
5
Frog Pumps
3
15-20 reps
-
6
Adjustable Core Trainer
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
8-12 reps
-
2
Hip Abductor (Machine)
4
15-30 reps
-
3
Glute Kickback (Cable)
4
12-20 reps
-
4
Hyperextension
4
15-20 reps
-
5
Frog Pumps
3
15-20 reps
-
6
Adjustable Core Trainer
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
8-12 reps
-
2
Hip Abductor (Machine)
4
15-30 reps
-
3
Glute Kickback (Cable)
4
12-20 reps
-
4
Hyperextension
4
15-20 reps
-
5
Frog Pumps
3
15-20 reps
-
6
Adjustable Core Trainer
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
8-12 reps
-
2
Hip Abductor (Machine)
4
15-30 reps
-
3
Glute Kickback (Cable)
4
12-20 reps
-
4
Hyperextension
4
15-20 reps
-
5
Frog Pumps
3
15-20 reps
-
6
Adjustable Core Trainer
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
8-12 reps
-
2
Hip Abductor (Machine)
4
15-30 reps
-
3
Glute Kickback (Cable)
4
12-20 reps
-
4
Hyperextension
4
15-20 reps
-
5
Frog Pumps
3
15-20 reps
-
6
Adjustable Core Trainer
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
8-12 reps
-
2
Hip Abductor (Machine)
4
15-30 reps
-
3
Glute Kickback (Cable)
4
12-20 reps
-
4
Hyperextension
4
15-20 reps
-
5
Frog Pumps
3
15-20 reps
-
6
Adjustable Core Trainer
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Overhead Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Dips Between Chairs
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
8
Adjustable Core Trainer
4
15-20 reps
-
9
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Overhead Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Dips Between Chairs
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
8
Adjustable Core Trainer
4
15-20 reps
-
9
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Overhead Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Dips Between Chairs
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
8
Adjustable Core Trainer
4
15-20 reps
-
9
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Overhead Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Dips Between Chairs
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
8
Adjustable Core Trainer
4
15-20 reps
-
9
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Overhead Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Dips Between Chairs
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
8
Adjustable Core Trainer
4
15-20 reps
-
9
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Overhead Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Dips Between Chairs
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
8
Adjustable Core Trainer
4
15-20 reps
-
9
Cable Crunch
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Chin-Up (Bodyweight)
3
5-10 reps
-
4
Push Up
4
10-12 reps
-
5
Plank
3
1 mins
-
6
Pallof Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Chin-Up (Bodyweight)
3
5-10 reps
-
4
Push Up
4
10-12 reps
-
5
Plank
3
1 mins
-
6
Pallof Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Chin-Up (Bodyweight)
3
5-10 reps
-
4
Push Up
4
10-12 reps
-
5
Plank
3
1 mins
-
6
Pallof Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Chin-Up (Bodyweight)
3
5-10 reps
-
4
Push Up
4
10-12 reps
-
5
Plank
3
1 mins
-
6
Pallof Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Chin-Up (Bodyweight)
3
5-10 reps
-
4
Push Up
4
10-12 reps
-
5
Plank
3
1 mins
-
6
Pallof Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Chin-Up (Bodyweight)
3
5-10 reps
-
4
Push Up
4
10-12 reps
-
5
Plank
3
1 mins
-
6
Pallof Press
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step Down
3
15 reps
-
2
Single Leg Sit To Stand Squat
3
15 reps
-
3
Single Leg Press
5
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Lunge (Bodyweight)
3
15 reps
-
6
Banded Leg Slides
3
15 reps
-
7
Hip Thrust (Machine)
5
8-12 reps
-
8
Hip Abductor (Machine)
3
15-20 reps
-
9
Reverse Hyperextension
4
15-20 reps
-
10
Hyperextension
4
15-20 reps
-
11
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step Down
3
15 reps
-
2
Single Leg Sit To Stand Squat
3
15 reps
-
3
Single Leg Press
5
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Lunge (Bodyweight)
3
15 reps
-
6
Banded Leg Slides
3
15 reps
-
7
Hip Thrust (Machine)
5
8-12 reps
-
8
Hip Abductor (Machine)
3
15-20 reps
-
9
Reverse Hyperextension
4
15-20 reps
-
10
Hyperextension
4
15-20 reps
-
11
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step Down
3
15 reps
-
2
Single Leg Sit To Stand Squat
3
15 reps
-
3
Single Leg Press
5
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Lunge (Bodyweight)
3
15 reps
-
6
Banded Leg Slides
3
15 reps
-
7
Hip Thrust (Machine)
5
8-12 reps
-
8
Hip Abductor (Machine)
3
15-20 reps
-
9
Reverse Hyperextension
4
15-20 reps
-
10
Hyperextension
4
15-20 reps
-
11
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step Down
3
15 reps
-
2
Single Leg Sit To Stand Squat
3
15 reps
-
3
Single Leg Press
5
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Lunge (Bodyweight)
3
15 reps
-
6
Banded Leg Slides
3
15 reps
-
7
Hip Thrust (Machine)
5
8-12 reps
-
8
Hip Abductor (Machine)
3
15-20 reps
-
9
Reverse Hyperextension
4
15-20 reps
-
10
Hyperextension
4
15-20 reps
-
11
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step Down
3
15 reps
-
2
Single Leg Sit To Stand Squat
3
15 reps
-
3
Single Leg Press
5
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Lunge (Bodyweight)
3
15 reps
-
6
Banded Leg Slides
3
15 reps
-
7
Hip Thrust (Machine)
5
8-12 reps
-
8
Hip Abductor (Machine)
3
15-20 reps
-
9
Reverse Hyperextension
4
15-20 reps
-
10
Hyperextension
4
15-20 reps
-
11
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step Down
3
15 reps
-
2
Single Leg Sit To Stand Squat
3
15 reps
-
3
Single Leg Press
5
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Lunge (Bodyweight)
3
15 reps
-
6
Banded Leg Slides
3
15 reps
-
7
Hip Thrust (Machine)
5
8-12 reps
-
8
Hip Abductor (Machine)
3
15-20 reps
-
9
Reverse Hyperextension
4
15-20 reps
-
10
Hyperextension
4
15-20 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Lat Pulldown
4 Sets
8-12 Reps
-
2
Dumbbell Row
4 Sets
8-10 Reps
-
3
Seated Row (Cable)
3 Sets
10-12 Reps
-
4
Face Pull
3 Sets
15-20 Reps
-
5
Bicep Curl (Barbell)
3 Sets
10-12 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
-
7
Rear Delt Fly (Machine)
4 Sets
8-10 Reps
-
8
Hanging Leg Raise
3 Sets
10-15 Reps
-
9
Dead Bug
3 Sets
15-20 Reps
-
Day 2
1
Hip Thrust (Machine)
5 Sets
8-12 Reps
-
2
Hip Abductor (Machine)
4 Sets
15-30 Reps
-
3
Glute Kickback (Cable)
4 Sets
12-20 Reps
-
4
Hyperextension
4 Sets
15-20 Reps
-
5
Frog Pumps
3 Sets
15-20 Reps
-
6
Adjustable Core Trainer
3 Sets
15-20 Reps
-
Day 3
1
Bench Press (Barbell)
4 Sets
8-10 Reps
-
2
Overhead Press (Dumbbell)
4 Sets
8-10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
4
Dips Between Chairs
3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
-
8
Adjustable Core Trainer
4 Sets
15-20 Reps
-
9
Cable Crunch
3 Sets
15-20 Reps
-
Day 4
1
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
5-10 Reps
-
2
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
-
3
Chin-Up (Bodyweight)
3 Sets
5-10 Reps
-
4
Push Up
4 Sets
10-12 Reps
-
5
Plank
3 Sets
1 mins
-
6
Pallof Press
3 Sets
10 Reps
-
Day 5
1
Step Down
3 Sets
15 Reps
-
2
Single Leg Sit To Stand Squat
3 Sets
15 Reps
-
3
Single Leg Press
5 Sets
8-12 Reps
-
4
Leg Extension
4 Sets
10-15 Reps
-
5
Lunge (Bodyweight)
3 Sets
15 Reps
-
6
Banded Leg Slides
3 Sets
15 Reps
-
7
Hip Thrust (Machine)
5 Sets
8-12 Reps
-
8
Hip Abductor (Machine)
3 Sets
15-20 Reps
-
9
Reverse Hyperextension
4 Sets
15-20 Reps
-
10
Hyperextension
4 Sets
15-20 Reps
-
11
Romanian Deadlift (Trap Bar)
4 Sets
8-10 Reps
-