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Program for 5 days, focus on the lower part

by Gane Pocev
6 athletes joined
5.0
(1 rating)

Program Description

The program is intended for girls/women who exercise for a long period of time and want extra results with a focus on the lower part of the body.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 03, 2024 01:17
  • Last Edited
    Jun 18, 2025 10:42

Summary

Elevate your lower body strength with this focused 4-week program designed for five days of intense training each week. You'll tackle a variety of exercises including Smith Machine squats, leg presses, and Romanian deadlifts, ensuring comprehensive muscle engagement and growth. Each session is structured to challenge your limits while promoting proper form and intensity, making it perfect for both beginners and seasoned lifters. Get ready to build powerful legs and a strong foundation that supports all your fitness goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Press
4
12 reps
-
3
Stiff Leg Deadlift
3
10-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Press
4
12 reps
-
3
Stiff Leg Deadlift
3
10-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
4
10-12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Front Raise
3
15 reps
-
5
Overhead Extension (Dumbbell)
3
12-15 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
4
10-12 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Front Raise
3
15 reps
-
5
Overhead Extension (Dumbbell)
3
12-15 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Sumo Deadlift (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
15 reps
-
5
Seated Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Sumo Deadlift (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
15 reps
-
5
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Shrug (Dumbbell)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Shrug (Dumbbell)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
4
12 reps
-
2
Glute-Ham Raise
3
12 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Hyperextension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
4
12 reps
-
2
Glute-Ham Raise
3
12 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Hyperextension
3
15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Smith Machine)
4 Sets
8-10 Reps
-
2
Leg Press
4 Sets
12 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
-
4
Leg Curl
3 Sets
12-15 Reps
-
5
Standing Calf Raise
4 Sets
15-20 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
10-12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Shoulder Press (Machine)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Dip (Bodyweight)
3 Sets
10-12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
Day 3
1
Lunge (Dumbbell)
4 Sets
12 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
-
3
Glute Kickback (Cable)
3 Sets
15 Reps
-
4
Leg Curl
3 Sets
12-15 Reps
-
5
Seated Calf Raise
4 Sets
15-20 Reps
-
Day 4
1
Lat Pulldown
4 Sets
10-12 Reps
-
2
Seated Row (Cable)
3 Sets
12 Reps
-
3
T-Bar Row
3 Sets
10-12 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
6
Hammer Curl
3 Sets
15 Reps
-
Day 5
1
Hip Thrust (Barbell)
3 Sets
12-15 Reps
-
2
Leg Extension
3 Sets
15 Reps
-
3
Good Morning
3 Sets
12-15 Reps
-
4
Calf Raise (Leg Press)
4 Sets
15-20 Reps
-
5
Glute Bridge (Barbell)
3 Sets
15 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Danche P.Age 34, Woman
a year ago
8 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Highly recommended for ladies! Focus so much on the lower body, exactly what we need to look in our best shape, yet still feminine. Compliments to the coach!