Program Description
**Lower Focused Program** Transform your lower body with this 12-week program designed specifically for muscle building and sculpting. With 48 workout days, each session lasts about 40 minutes and includes a variety of exercises like Goblet Squats, Bulgarian Split Squats, and Romanian Deadlifts, ensuring a comprehensive approach to leg development. Tailored for novice lifters, this program requires minimal equipment, making it perfect for your garage gym. Get ready to build strength, enhance muscle definition, and achieve your fitness goals!
Program Overview
- LevelNovice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedSep 10, 2025 03:45
- Last EditedSep 10, 2025 04:12
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
20.1%
Glutes
18.7%
Hamstrings
14.3%
Abs
12.6%
Lats
5.7%
Upper Back
5%
Biceps
4.9%
Triceps
4.3%
Lower Back
3.6%
Chest
3.2%
Adductors
3%
Other
2.4%
Front Delts
1.7%
Forearms
0.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Hanging Knee Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Hanging Knee Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Hanging Knee Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Hanging Knee Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Hanging Knee Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Hanging Knee Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Hanging Knee Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Hanging Knee Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Hanging Knee Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Hanging Knee Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Hanging Knee Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Hanging Knee Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
4
4-10 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
4
4-10 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
4
4-10 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
4
4-10 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
4
4-10 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
4
4-10 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
4
4-10 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
4
4-10 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
4
4-10 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
4
4-10 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
4
4-10 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
4
4-10 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Hip Thrust (Machine)
4
10-12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Hip Thrust (Machine)
4
10-12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Hip Thrust (Machine)
4
10-12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Hip Thrust (Machine)
4
10-12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Hip Thrust (Machine)
4
10-12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Hip Thrust (Machine)
4
10-12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Hip Thrust (Machine)
4
10-12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Hip Thrust (Machine)
4
10-12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Hip Thrust (Machine)
4
10-12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Hip Thrust (Machine)
4
10-12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Hip Thrust (Machine)
4
10-12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Hip Thrust (Machine)
4
10-12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Pallof Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6 reps
-
2
Kettlebell Swing
3
6-8 reps
-
3
Box Jump
3
8 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6 reps
-
2
Kettlebell Swing
3
6-8 reps
-
3
Box Jump
3
8 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6 reps
-
2
Kettlebell Swing
3
6-8 reps
-
3
Box Jump
3
8 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6 reps
-
2
Kettlebell Swing
3
6-8 reps
-
3
Box Jump
3
8 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6 reps
-
2
Kettlebell Swing
3
6-8 reps
-
3
Box Jump
3
8 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6 reps
-
2
Kettlebell Swing
3
6-8 reps
-
3
Box Jump
3
8 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6 reps
-
2
Kettlebell Swing
3
6-8 reps
-
3
Box Jump
3
8 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6 reps
-
2
Kettlebell Swing
3
6-8 reps
-
3
Box Jump
3
8 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6 reps
-
2
Kettlebell Swing
3
6-8 reps
-
3
Box Jump
3
8 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6 reps
-
2
Kettlebell Swing
3
6-8 reps
-
3
Box Jump
3
8 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6 reps
-
2
Kettlebell Swing
3
6-8 reps
-
3
Box Jump
3
8 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6 reps
-
2
Kettlebell Swing
3
6-8 reps
-
3
Box Jump
3
8 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Plank
3
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Goblet Squat4 Sets
8-10 Reps
-
2
Walking Lunge (Dumbbell)3 Sets
20 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
-
4
Leg Extension3 Sets
12-15 Reps
-
5
Hanging Knee Raise3 Sets
15-20 Reps
-
Day 2
1
Bench Press (Dumbbell)4 Sets
8-10 Reps
-
2
Lat Pulldown (Neutral Grip)4 Sets
4-10 Reps
-
3
Seated Row (Cable)4 Sets
10-12 Reps
-
4
Bicep Curl (Cable)3 Sets
12 Reps
-
5
Tricep Rope Push Down (Cable)3 Sets
12-15 Reps
-
Day 3
1
Romanian Deadlift (Barbell)4 Sets
8 Reps
-
2
Hip Thrust (Machine)4 Sets
10-12 Reps
-
3
Step-Up (Weighted)3 Sets
10 Reps
-
4
Hamstring Curl3 Sets
12-15 Reps
-
5
Pallof Press3 Sets
12 Reps
-
Day 4
1
Goblet Squat3 Sets
6 Reps
-
2
Kettlebell Swing3 Sets
6-8 Reps
-
3
Box Jump3 Sets
8 Reps
-
4
Walking Lunge (Dumbbell)3 Sets
20 Reps
-
5
Plank3 Sets
1 mins
-