Program for 5 days, focus on the lower part
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 4 | 8–10 reps |
| 2 | Leg Press | 4 | 12 reps |
| 3 | Romanian Deadlift (Dumbbell) | 3 | 10–12 reps |
| 4 | Leg Curl | 3 | 12–15 reps |
| 5 | Standing Calf Raise | 4 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 10–12 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 10–12 reps |
| 3 | Shoulder Press (Machine) | 3 | 12 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 15 reps |
| 5 | Dip (Bodyweight) | 3 | 10–12 reps |
| 6 | Tricep Pushdown (Cable) | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lunge (Dumbbell) | 4 | 12 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 10–12 reps |
| 3 | Glute Kickback (Cable) | 3 | 15 reps |
| 4 | Leg Curl | 3 | 12–15 reps |
| 5 | Seated Calf Raise | 4 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 4 | 10–12 reps |
| 2 | Seated Row (Cable) | 3 | 12 reps |
| 3 | T-Bar Row | 3 | 10–12 reps |
| 4 | Face Pull | 3 | 15 reps |
| 5 | Bicep Curl (Dumbbell) | 3 | 12 reps |
| 6 | Hammer Curl | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 3 | 12–15 reps |
| 2 | Leg Extension | 3 | 15 reps |
| 3 | Good Morning | 3 | 12–15 reps |
| 4 | Calf Raise (Leg Press) | 4 | 15–20 reps |
| 5 | Glute Bridge (Barbell) | 3 | 15 reps |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Program for 5 days, focus on the lower part is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Program for 5 days, focus on the lower part is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Program for 5 days, focus on the lower part is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
