Program Description
I made this to suit my needs in the gym, focusing on legs to begin with followed with back then chest. The purpose is to get legs out of the way first, then continue throughout the week. The program is designed to train most muscle groups at minimum of 6 sets per muscle group per week. Please feel free to add comments on how i could improve or make this program better in Future 😊 Thank you!
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedSep 22, 2025 05:34
- Last EditedSep 22, 2025 07:17
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.9%
Glutes
11.5%
Triceps
11.4%
Chest
8.9%
Lats
8.9%
Hamstrings
8.6%
Front Delts
6.2%
Upper Back
6.1%
Lower Back
5.6%
Middle Delts
5.5%
Biceps
5.3%
Abs
2.9%
Adductors
2.6%
Calves
2.3%
Forearms
0.9%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Extension
3
10 reps
-
3
Hip Thrust (Smith-Machine)
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Extension
3
10 reps
-
3
Hip Thrust (Smith-Machine)
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Extension
3
10 reps
-
3
Hip Thrust (Smith-Machine)
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Extension
3
10 reps
-
3
Hip Thrust (Smith-Machine)
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Extension
3
10 reps
-
3
Hip Thrust (Smith-Machine)
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Extension
3
10 reps
-
3
Hip Thrust (Smith-Machine)
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Extension
3
10 reps
-
3
Hip Thrust (Smith-Machine)
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Extension
3
10 reps
-
3
Hip Thrust (Smith-Machine)
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Extension
3
10 reps
-
3
Hip Thrust (Smith-Machine)
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Extension
3
10 reps
-
3
Hip Thrust (Smith-Machine)
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Extension
3
10 reps
-
3
Hip Thrust (Smith-Machine)
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Extension
3
10 reps
-
3
Hip Thrust (Smith-Machine)
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
4
12 reps
-
2
Lat Pulldown
3
8 reps
-
3
Hyperextension
3
6 reps
-
4
Bicep Curl (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
4
12 reps
-
2
Lat Pulldown
3
8 reps
-
3
Hyperextension
3
6 reps
-
4
Bicep Curl (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
4
12 reps
-
2
Lat Pulldown
3
8 reps
-
3
Hyperextension
3
6 reps
-
4
Bicep Curl (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
4
12 reps
-
2
Lat Pulldown
3
8 reps
-
3
Hyperextension
3
6 reps
-
4
Bicep Curl (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
4
12 reps
-
2
Lat Pulldown
3
8 reps
-
3
Hyperextension
3
6 reps
-
4
Bicep Curl (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
4
12 reps
-
2
Lat Pulldown
3
8 reps
-
3
Hyperextension
3
6 reps
-
4
Bicep Curl (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
4
12 reps
-
2
Lat Pulldown
3
8 reps
-
3
Hyperextension
3
6 reps
-
4
Bicep Curl (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
4
12 reps
-
2
Lat Pulldown
3
8 reps
-
3
Hyperextension
3
6 reps
-
4
Bicep Curl (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
4
12 reps
-
2
Lat Pulldown
3
8 reps
-
3
Hyperextension
3
6 reps
-
4
Bicep Curl (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
4
12 reps
-
2
Lat Pulldown
3
8 reps
-
3
Hyperextension
3
6 reps
-
4
Bicep Curl (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
4
12 reps
-
2
Lat Pulldown
3
8 reps
-
3
Hyperextension
3
6 reps
-
4
Bicep Curl (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
4
12 reps
-
2
Lat Pulldown
3
8 reps
-
3
Hyperextension
3
6 reps
-
4
Bicep Curl (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Skull Crusher (Barbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Skull Crusher (Barbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Skull Crusher (Barbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Skull Crusher (Barbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Skull Crusher (Barbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Skull Crusher (Barbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Skull Crusher (Barbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Skull Crusher (Barbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Skull Crusher (Barbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Skull Crusher (Barbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Skull Crusher (Barbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Skull Crusher (Barbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Goblet Squat
3
-
3
Standing Calf Raise
3
12 reps
-
4
Walking Lunge
2
1
20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Goblet Squat
3
-
3
Standing Calf Raise
3
12 reps
-
4
Walking Lunge
2
1
20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Goblet Squat
3
-
3
Standing Calf Raise
3
12 reps
-
4
Walking Lunge
2
1
20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Goblet Squat
3
-
3
Standing Calf Raise
3
12 reps
-
4
Walking Lunge
2
1
20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Goblet Squat
3
-
3
Standing Calf Raise
3
12 reps
-
4
Walking Lunge
2
1
20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Goblet Squat
3
-
3
Standing Calf Raise
3
12 reps
-
4
Walking Lunge
2
1
20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Goblet Squat
3
-
3
Standing Calf Raise
3
12 reps
-
4
Walking Lunge
2
1
20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Goblet Squat
3
-
3
Standing Calf Raise
3
12 reps
-
4
Walking Lunge
2
1
20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Goblet Squat
3
-
3
Standing Calf Raise
3
12 reps
-
4
Walking Lunge
2
1
20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Goblet Squat
3
-
3
Standing Calf Raise
3
12 reps
-
4
Walking Lunge
2
1
20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Goblet Squat
3
-
3
Standing Calf Raise
3
12 reps
-
4
Walking Lunge
2
1
20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Goblet Squat
3
-
3
Standing Calf Raise
3
12 reps
-
4
Walking Lunge
2
1
20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Hyperextension
2
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Hyperextension
2
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Hyperextension
2
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Hyperextension
2
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Hyperextension
2
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Hyperextension
2
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Hyperextension
2
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Hyperextension
2
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Hyperextension
2
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Hyperextension
2
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Hyperextension
2
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Hyperextension
2
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Bench Press (Barbell)4 Sets
6 Reps
-
2
Chest Fly (Cable)3 Sets
12 Reps
-
3
Skull Crusher (Barbell)3 Sets
8 Reps
-
4
Tricep Extension (Cable)3 Sets
8 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
Day 1
1
Squat (Barbell)4 Sets
6 Reps
-
2
Leg Extension3 Sets
10 Reps
-
3
Hip Thrust (Smith-Machine)3 Sets
12 Reps
-
4
Romanian Deadlift (Dumbbell)3 Sets
8 Reps
-
Day 4
1
Leg Extension4 Sets
12 Reps
-
2
Goblet Squat3 Sets
-
3
Standing Calf Raise3 Sets
12 Reps
-
4
Walking Lunge2 Sets
1 Set
20 Reps
-
-
Day 5
1
Seated Shoulder Press (Dumbbell)3 Sets
8 Reps
-
2
Bench Press (Dumbbell)3 Sets
6 Reps
-
3
Pull-Up (Bodyweight)3 Sets
-
4
Standing Pullover (Cable)3 Sets
12 Reps
-
5
Hyperextension2 Sets
-
6
Overhead Tricep Extension (Cable)3 Sets
8 Reps
-
Day 2
1
Cable Low Row4 Sets
12 Reps
-
2
Lat Pulldown3 Sets
8 Reps
-
3
Hyperextension3 Sets
6 Reps
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4
Bicep Curl (Cable)3 Sets
8 Reps
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