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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
    Jul 07, 2025 01:23

Summary

Unleash your leg power with Bryan's 12-week leg day program, designed for serious lifters looking to build strength and muscle. This program features two intense sessions each week, focusing on compound movements like squats and deadlifts, along with targeted isolation exercises to sculpt every part of your legs. Expect to challenge yourself with high-intensity sets and a variety of equipment, ensuring your leg days never get stale. Get ready to transform your lower body and elevate your performance in just three months!
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4.8 Stars with 10, 000+ Ratings
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
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