Legs and back

by Alberto R.

Program Description

Unleash your strength with the "Legs and Back" program, a comprehensive 8-week journey designed to sculpt and strengthen your lower body and back. Comprising 16 intense workout sessions, you'll engage in a variety of exercises, including High Bar Squats, Romanian Deadlifts, and Pull-Ups, targeting key muscle groups for maximum growth and endurance. This program is perfect for those ready to challenge themselves and achieve noticeable results in strength and muscle definition. Get ready to elevate your training and transform your physique!

Program Overview

Level
Intermediate
Goal
Powerbuilding, Bodybuilding, Powerlifting, Athletics, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
Jan 02, 2026 03:38
Last Edited
Jan 02, 2026 03:45

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

12.5%

Hamstrings

12.5%

Triceps

12.5%

Front Delts

10.4%

Glutes

8.3%

Abs

8.3%

Middle Delts

8.3%

Biceps

6.3%

Lats

4.2%

Upper Back

4.2%

Chest

4.2%

Adductors

2.1%

Lower Back

2.1%

Forearms

2.1%

Rear Delts

2.1%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Day 1

High Bar Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Curl

Leg Extension

Pull-Up (Weighted)

Bicep Curl (Dumbbell)

Hanging Leg Raise

Day 1

High Bar Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Curl

Leg Extension

Pull-Up (Weighted)

Bicep Curl (Dumbbell)

Hanging Leg Raise

Day 1

High Bar Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Curl

Leg Extension

Pull-Up (Weighted)

Bicep Curl (Dumbbell)

Hanging Leg Raise

Day 1

High Bar Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Curl

Leg Extension

Pull-Up (Weighted)

Bicep Curl (Dumbbell)

Hanging Leg Raise

Day 1

High Bar Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Curl

Leg Extension

Pull-Up (Weighted)

Bicep Curl (Dumbbell)

Hanging Leg Raise

Day 1

High Bar Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Curl

Leg Extension

Pull-Up (Weighted)

Bicep Curl (Dumbbell)

Hanging Leg Raise

Day 1

High Bar Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Curl

Leg Extension

Pull-Up (Weighted)

Bicep Curl (Dumbbell)

Hanging Leg Raise

Day 1

High Bar Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Curl

Leg Extension

Pull-Up (Weighted)

Bicep Curl (Dumbbell)

Hanging Leg Raise

Day 2

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Single Arm Tricep Extension (Cable)

Day 2

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Single Arm Tricep Extension (Cable)

Day 2

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Single Arm Tricep Extension (Cable)

Day 2

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Single Arm Tricep Extension (Cable)

Day 2

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Single Arm Tricep Extension (Cable)

Day 2

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Single Arm Tricep Extension (Cable)

Day 2

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Single Arm Tricep Extension (Cable)

Day 2

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Single Arm Tricep Extension (Cable)

Day 1

High Bar Squat (Barbell)

1 Set

Romanian Deadlift (Barbell)

1 Set

Leg Curl

1 Set

Leg Extension

1 Set

Pull-Up (Weighted)

1 Set

Bicep Curl (Dumbbell)

1 Set

Hanging Leg Raise

1 Set

Day 2

Seated Shoulder Press (Dumbbell)

1 Set

Incline Bench Press (Dumbbell)

1 Set

Lateral Raise (Dumbbell)

1 Set

Single Arm Tricep Extension (Cable)

1 Set