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Willows Training

by Mason D.
1 athletes joined

Program Description

**Willows Training** is an 18-week comprehensive leg-focused program designed to build strength, endurance, and muscle definition. With a commitment of 36 training days, this program incorporates a variety of exercises, including Bulgarian split squats, barbell squats, and leg presses, ensuring a balanced approach to leg development. Each workout is structured to challenge your limits, utilizing both free weights and machines for optimal results. Get ready to transform your lower body and enhance your overall fitness with this dedicated training plan!

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 20, 2026 02:22
  • Last Edited
    Feb 20, 2026 04:46
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
20.6%
Hamstrings
20.6%
Glutes
18.5%
Abs
10.9%
Adductors
6.2%
Abductors
6.2%
Calves
4.1%
Upper Back
4.1%
Lats
4.1%
Lower Back
2.1%
Biceps
2.1%
Chest
0.2%
Triceps
0.2%
Front Delts
0.2%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
-
1B
Decline Crunch (Weighted)
3
-
2
Single Leg Calf Raise (Weighted)
3
-
3A
Cable Press Out
1
-
3B
Cable Rotation
1
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Leg Extension
3
-
6
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Leg Extension
3
-
6
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Leg Extension
3
-
6
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Leg Extension
3
-
6
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Leg Extension
3
-
6
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Leg Extension
3
-
6
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Leg Extension
3
-
6
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Leg Extension
3
-
6
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Leg Extension
3
-
6
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Leg Extension
3
-
6
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Leg Extension
3
-
6
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Leg Extension
3
-
6
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Leg Extension
3
-
6
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Leg Extension
3
-
6
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Leg Extension
3
-
6
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Leg Extension
3
-
6
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Leg Extension
3
-
6
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Leg Extension
3
-
6
Leg Curl
3
-
7
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Single Leg Calf Raise (Weighted)
3
-
4
Seated Row (Cable)
3
-
5
Decline Crunch (Weighted)
3
-
6
Plank
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Single Leg Calf Raise (Weighted)
3
-
4
Seated Row (Cable)
3
-
5
Decline Crunch (Weighted)
3
-
6
Plank
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Single Leg Calf Raise (Weighted)
3
-
4
Seated Row (Cable)
3
-
5
Decline Crunch (Weighted)
3
-
6
Plank
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Single Leg Calf Raise (Weighted)
3
-
4
Seated Row (Cable)
3
-
5
Decline Crunch (Weighted)
3
-
6
Plank
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Single Leg Calf Raise (Weighted)
3
-
4
Seated Row (Cable)
3
-
5
Decline Crunch (Weighted)
3
-
6
Plank
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Single Leg Calf Raise (Weighted)
3
-
4
Seated Row (Cable)
3
-
5
Decline Crunch (Weighted)
3
-
6
Plank
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Single Leg Calf Raise (Weighted)
3
-
4
Seated Row (Cable)
3
-
5
Decline Crunch (Weighted)
3
-
6
Plank
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Single Leg Calf Raise (Weighted)
3
-
4
Seated Row (Cable)
3
-
5
Decline Crunch (Weighted)
3
-
6
Plank
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Single Leg Calf Raise (Weighted)
3
-
4
Seated Row (Cable)
3
-
5
Decline Crunch (Weighted)
3
-
6
Plank
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Single Leg Calf Raise (Weighted)
3
-
4
Seated Row (Cable)
3
-
5
Decline Crunch (Weighted)
3
-
6
Plank
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Single Leg Calf Raise (Weighted)
3
-
4
Seated Row (Cable)
3
-
5
Decline Crunch (Weighted)
3
-
6
Plank
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Single Leg Calf Raise (Weighted)
3
-
4
Seated Row (Cable)
3
-
5
Decline Crunch (Weighted)
3
-
6
Plank
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Single Leg Calf Raise (Weighted)
3
-
4
Seated Row (Cable)
3
-
5
Decline Crunch (Weighted)
3
-
6
Plank
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Single Leg Calf Raise (Weighted)
3
-
4
Seated Row (Cable)
3
-
5
Decline Crunch (Weighted)
3
-
6
Plank
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Single Leg Calf Raise (Weighted)
3
-
4
Seated Row (Cable)
3
-
5
Decline Crunch (Weighted)
3
-
6
Plank
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Single Leg Calf Raise (Weighted)
3
-
4
Seated Row (Cable)
3
-
5
Decline Crunch (Weighted)
3
-
6
Plank
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Single Leg Calf Raise (Weighted)
3
-
4
Seated Row (Cable)
3
-
5
Decline Crunch (Weighted)
3
-
6
Plank
2
-
Week 1
1 / 18 Weeks
Day 2
1
Bulgarian Split Squat (Dumbbell)
3 Sets
-
2
Squat (Barbell)
3 Sets
-
3
Leg Press
3 Sets
-
4
Romanian Deadlift (Dumbbell)
3 Sets
-
5
Leg Extension
3 Sets
-
6
Leg Curl
3 Sets
-
7
Plank
1 Set
-
Day 1
1A
Push Up
2 Sets
-
1B
Decline Crunch (Weighted)
3 Sets
-
2
Single Leg Calf Raise (Weighted)
3 Sets
-
3A
Cable Press Out
1 Set
-
3B
Cable Rotation
1 Set
-
4
Hip Abductor (Machine)
3 Sets
-
5
Hip Adductor (Machine)
3 Sets
-
6
Seated Row (Cable)
3 Sets
-