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Bryan leg day

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Program Description

Best leg day with 50 hours of study

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 10, 2025 07:32
  • Last Edited
    May 10, 2025 08:01
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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
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)
2
1
6-8 reps
2-4 reps
RPE 8
RPE 10
2
Deadlift (Barbell)
1
1
1
6-8 reps
3-5 reps
2-4 reps
RPE 8
RPE 10
RPE 10
3
Leg Extension
1
1
8 reps
5 reps
RPE 9.5
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
3-5 reps
RPE 10
5
Leg Curl
2
1
6-8 reps
3-5 reps
RPE 8
RPE 9
6
Hip Abductor (Machine)
2
1
8-10 reps
20-50 reps
RPE 9
RPE 9
7
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
2-4 reps
RPE 8
RPE 10
2
Deadlift (Barbell)
1
1
1
6-8 reps
3-5 reps
2-4 reps
RPE 8
RPE 10
RPE 10
3
Leg Extension
1
1
8 reps
5 reps
RPE 9.5
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
3-5 reps
RPE 10
5
Leg Curl
2
1
6-8 reps
3-5 reps
RPE 8
RPE 9
6
Hip Abductor (Machine)
2
1
8-10 reps
20-50 reps
RPE 9
RPE 9
7
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
2-4 reps
RPE 8
RPE 10
2
Deadlift (Barbell)
1
1
1
6-8 reps
3-5 reps
2-4 reps
RPE 8
RPE 10
RPE 10
3
Leg Extension
1
1
8 reps
5 reps
RPE 9.5
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
3-5 reps
RPE 10
5
Leg Curl
2
1
6-8 reps
3-5 reps
RPE 8
RPE 9
6
Hip Abductor (Machine)
2
1
8-10 reps
20-50 reps
RPE 9
RPE 9
7
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
2-4 reps
RPE 8
RPE 10
2
Deadlift (Barbell)
1
1
1
6-8 reps
3-5 reps
2-4 reps
RPE 8
RPE 10
RPE 10
3
Leg Extension
1
1
8 reps
5 reps
RPE 9.5
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
3-5 reps
RPE 10
5
Leg Curl
2
1
6-8 reps
3-5 reps
RPE 8
RPE 9
6
Hip Abductor (Machine)
2
1
8-10 reps
20-50 reps
RPE 9
RPE 9
7
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
2-4 reps
RPE 8
RPE 10
2
Deadlift (Barbell)
1
1
1
6-8 reps
3-5 reps
2-4 reps
RPE 8
RPE 10
RPE 10
3
Leg Extension
1
1
8 reps
5 reps
RPE 9.5
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
3-5 reps
RPE 10
5
Leg Curl
2
1
6-8 reps
3-5 reps
RPE 8
RPE 9
6
Hip Abductor (Machine)
2
1
8-10 reps
20-50 reps
RPE 9
RPE 9
7
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
2-4 reps
RPE 8
RPE 10
2
Deadlift (Barbell)
1
1
1
6-8 reps
3-5 reps
2-4 reps
RPE 8
RPE 10
RPE 10
3
Leg Extension
1
1
8 reps
5 reps
RPE 9.5
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
3-5 reps
RPE 10
5
Leg Curl
2
1
6-8 reps
3-5 reps
RPE 8
RPE 9
6
Hip Abductor (Machine)
2
1
8-10 reps
20-50 reps
RPE 9
RPE 9
7
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
2-4 reps
RPE 8
RPE 10
2
Deadlift (Barbell)
1
1
1
6-8 reps
3-5 reps
2-4 reps
RPE 8
RPE 10
RPE 10
3
Leg Extension
1
1
8 reps
5 reps
RPE 9.5
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
3-5 reps
RPE 10
5
Leg Curl
2
1
6-8 reps
3-5 reps
RPE 8
RPE 9
6
Hip Abductor (Machine)
2
1
8-10 reps
20-50 reps
RPE 9
RPE 9
7
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
2-4 reps
RPE 8
RPE 10
2
Deadlift (Barbell)
1
1
1
6-8 reps
3-5 reps
2-4 reps
RPE 8
RPE 10
RPE 10
3
Leg Extension
1
1
8 reps
5 reps
RPE 9.5
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
3-5 reps
RPE 10
5
Leg Curl
2
1
6-8 reps
3-5 reps
RPE 8
RPE 9
6
Hip Abductor (Machine)
2
1
8-10 reps
20-50 reps
RPE 9
RPE 9
7
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
2-4 reps
RPE 8
RPE 10
2
Deadlift (Barbell)
1
1
1
6-8 reps
3-5 reps
2-4 reps
RPE 8
RPE 10
RPE 10
3
Leg Extension
1
1
8 reps
5 reps
RPE 9.5
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
3-5 reps
RPE 10
5
Leg Curl
2
1
6-8 reps
3-5 reps
RPE 8
RPE 9
6
Hip Abductor (Machine)
2
1
8-10 reps
20-50 reps
RPE 9
RPE 9
7
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
2-4 reps
RPE 8
RPE 10
2
Deadlift (Barbell)
1
1
1
6-8 reps
3-5 reps
2-4 reps
RPE 8
RPE 10
RPE 10
3
Leg Extension
1
1
8 reps
5 reps
RPE 9.5
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
3-5 reps
RPE 10
5
Leg Curl
2
1
6-8 reps
3-5 reps
RPE 8
RPE 9
6
Hip Abductor (Machine)
2
1
8-10 reps
20-50 reps
RPE 9
RPE 9
7
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
2-4 reps
RPE 8
RPE 10
2
Deadlift (Barbell)
1
1
1
6-8 reps
3-5 reps
2-4 reps
RPE 8
RPE 10
RPE 10
3
Leg Extension
1
1
8 reps
5 reps
RPE 9.5
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
3-5 reps
RPE 10
5
Leg Curl
2
1
6-8 reps
3-5 reps
RPE 8
RPE 9
6
Hip Abductor (Machine)
2
1
8-10 reps
20-50 reps
RPE 9
RPE 9
7
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
2-4 reps
RPE 8
RPE 10
2
Deadlift (Barbell)
1
1
1
6-8 reps
3-5 reps
2-4 reps
RPE 8
RPE 10
RPE 10
3
Leg Extension
1
1
8 reps
5 reps
RPE 9.5
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
3-5 reps
RPE 10
5
Leg Curl
2
1
6-8 reps
3-5 reps
RPE 8
RPE 9
6
Hip Abductor (Machine)
2
1
8-10 reps
20-50 reps
RPE 9
RPE 9
7
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
6-8 reps
3-5 reps
RPE 9
RPE 10
2
Leg Press
3
6-8 reps
RPE 10
3
Lying Leg Curl
1
2
1
6-8 reps
5-7 reps
6-8 reps
RPE 9.5
RPE 10
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 10
RPE 9.5
5
Hip Thrust (Machine)
3
8 reps
RPE 9
6
Split Squat (Dumbbell)
3
5 reps
RPE 10
7
Calf Raise (Leg Press)
3
10-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
6-8 reps
3-5 reps
RPE 9
RPE 10
2
Leg Press
3
6-8 reps
RPE 10
3
Lying Leg Curl
1
2
1
6-8 reps
5-7 reps
6-8 reps
RPE 9.5
RPE 10
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 10
RPE 9.5
5
Hip Thrust (Machine)
3
8 reps
RPE 9
6
Split Squat (Dumbbell)
3
5 reps
RPE 10
7
Calf Raise (Leg Press)
3
10-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
6-8 reps
3-5 reps
RPE 9
RPE 10
2
Leg Press
3
6-8 reps
RPE 10
3
Lying Leg Curl
1
2
1
6-8 reps
5-7 reps
6-8 reps
RPE 9.5
RPE 10
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 10
RPE 9.5
5
Hip Thrust (Machine)
3
8 reps
RPE 9
6
Split Squat (Dumbbell)
3
5 reps
RPE 10
7
Calf Raise (Leg Press)
3
10-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
6-8 reps
3-5 reps
RPE 9
RPE 10
2
Leg Press
3
6-8 reps
RPE 10
3
Lying Leg Curl
1
2
1
6-8 reps
5-7 reps
6-8 reps
RPE 9.5
RPE 10
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 10
RPE 9.5
5
Hip Thrust (Machine)
3
8 reps
RPE 9
6
Split Squat (Dumbbell)
3
5 reps
RPE 10
7
Calf Raise (Leg Press)
3
10-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
6-8 reps
3-5 reps
RPE 9
RPE 10
2
Leg Press
3
6-8 reps
RPE 10
3
Lying Leg Curl
1
2
1
6-8 reps
5-7 reps
6-8 reps
RPE 9.5
RPE 10
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 10
RPE 9.5
5
Hip Thrust (Machine)
3
8 reps
RPE 9
6
Split Squat (Dumbbell)
3
5 reps
RPE 10
7
Calf Raise (Leg Press)
3
10-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
6-8 reps
3-5 reps
RPE 9
RPE 10
2
Leg Press
3
6-8 reps
RPE 10
3
Lying Leg Curl
1
2
1
6-8 reps
5-7 reps
6-8 reps
RPE 9.5
RPE 10
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 10
RPE 9.5
5
Hip Thrust (Machine)
3
8 reps
RPE 9
6
Split Squat (Dumbbell)
3
5 reps
RPE 10
7
Calf Raise (Leg Press)
3
10-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
6-8 reps
3-5 reps
RPE 9
RPE 10
2
Leg Press
3
6-8 reps
RPE 10
3
Lying Leg Curl
1
2
1
6-8 reps
5-7 reps
6-8 reps
RPE 9.5
RPE 10
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 10
RPE 9.5
5
Hip Thrust (Machine)
3
8 reps
RPE 9
6
Split Squat (Dumbbell)
3
5 reps
RPE 10
7
Calf Raise (Leg Press)
3
10-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
6-8 reps
3-5 reps
RPE 9
RPE 10
2
Leg Press
3
6-8 reps
RPE 10
3
Lying Leg Curl
1
2
1
6-8 reps
5-7 reps
6-8 reps
RPE 9.5
RPE 10
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 10
RPE 9.5
5
Hip Thrust (Machine)
3
8 reps
RPE 9
6
Split Squat (Dumbbell)
3
5 reps
RPE 10
7
Calf Raise (Leg Press)
3
10-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
6-8 reps
3-5 reps
RPE 9
RPE 10
2
Leg Press
3
6-8 reps
RPE 10
3
Lying Leg Curl
1
2
1
6-8 reps
5-7 reps
6-8 reps
RPE 9.5
RPE 10
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 10
RPE 9.5
5
Hip Thrust (Machine)
3
8 reps
RPE 9
6
Split Squat (Dumbbell)
3
5 reps
RPE 10
7
Calf Raise (Leg Press)
3
10-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
6-8 reps
3-5 reps
RPE 9
RPE 10
2
Leg Press
3
6-8 reps
RPE 10
3
Lying Leg Curl
1
2
1
6-8 reps
5-7 reps
6-8 reps
RPE 9.5
RPE 10
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 10
RPE 9.5
5
Hip Thrust (Machine)
3
8 reps
RPE 9
6
Split Squat (Dumbbell)
3
5 reps
RPE 10
7
Calf Raise (Leg Press)
3
10-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
6-8 reps
3-5 reps
RPE 9
RPE 10
2
Leg Press
3
6-8 reps
RPE 10
3
Lying Leg Curl
1
2
1
6-8 reps
5-7 reps
6-8 reps
RPE 9.5
RPE 10
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 10
RPE 9.5
5
Hip Thrust (Machine)
3
8 reps
RPE 9
6
Split Squat (Dumbbell)
3
5 reps
RPE 10
7
Calf Raise (Leg Press)
3
10-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
6-8 reps
3-5 reps
RPE 9
RPE 10
2
Leg Press
3
6-8 reps
RPE 10
3
Lying Leg Curl
1
2
1
6-8 reps
5-7 reps
6-8 reps
RPE 9.5
RPE 10
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 10
RPE 9.5
5
Hip Thrust (Machine)
3
8 reps
RPE 9
6
Split Squat (Dumbbell)
3
5 reps
RPE 10
7
Calf Raise (Leg Press)
3
10-12 reps
RPE 9.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
2 Sets
1 Set
6-8 Reps
2-4 Reps
@8
@10
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
3-5 Reps
2-4 Reps
@8
@10
@10
3
Leg Extension
1 Set
1 Set
8 Reps
5 Reps
@9.5
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
3-5 Reps
@10
5
Leg Curl
2 Sets
1 Set
6-8 Reps
3-5 Reps
@8
@9
6
Hip Abductor (Machine)
2 Sets
1 Set
8-10 Reps
20-50 Reps
@9
@9
7
Seated Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@8.5
Day 2
1
Front Squat (Barbell)
2 Sets
1 Set
6-8 Reps
3-5 Reps
@9
@10
2
Leg Press
3 Sets
6-8 Reps
@10
3
Lying Leg Curl
1 Set
2 Sets
1 Set
6-8 Reps
5-7 Reps
6-8 Reps
@9.5
@10
@8
4
Leg Extension
1 Set
2 Sets
8 Reps
8 Reps
@10
@9.5
5
Hip Thrust (Machine)
3 Sets
8 Reps
@9
6
Split Squat (Dumbbell)
3 Sets
5 Reps
@10
7
Calf Raise (Leg Press)
3 Sets
10-12 Reps
@9.5