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Lower focused program

by Wyatt R.

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

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 10, 2025 03:45
  • Last Edited
    Sep 12, 2025 02:30

Summary

Transform your lower body strength with this focused 12-week program designed for four days a week of targeted training. Each session hones in on key muscle groups, featuring exercises like Goblet Squats, Bulgarian Split Squats, and Walking Lunges to build powerful quads and glutes. Perfect for those with a garage gym setup, this program balances intensity and volume to maximize your gains while ensuring shoulder-friendly upper body days. Get ready to elevate your leg day and achieve the results you’ve been working for!
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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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
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 Squat
4 Sets
8-10 Reps
-
2
Walking Lunge (Dumbbell)
3 Sets
20 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
12-15 Reps
-
5
Hanging Knee Raise
3 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 Curl
3 Sets
12-15 Reps
-
5
Pallof Press
3 Sets
12 Reps
-
Day 4
1
Goblet Squat
3 Sets
6 Reps
-
2
Kettlebell Swing
3 Sets
6-8 Reps
-
3
Box Jump
3 Sets
8 Reps
-
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
-
5
Plank
3 Sets
1 mins
-