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legs-back-arms-X V2

by Esperanca D.
1 athletes joined

Program Description

strength and muscle

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 19, 2025 06:31
  • Last Edited
    Aug 27, 2025 11:25

Summary

Unleash your full potential with the legs-back-arms-X V2 program! Over the course of 10 weeks, this dynamic 5-day weekly regimen targets your lower body, back, and arms, ensuring balanced strength development and muscle growth. Each workout is carefully crafted with a mix of machine and free weight exercises, including Hack Squats, Lat Pulldowns, and Shoulder Presses, to keep your routine engaging and effective. Get ready to build strength, enhance endurance, and sculpt your physique with this comprehensive training plan!
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.7%
Quadriceps
10.2%
Upper Back
10.2%
Hamstrings
9%
Lats
8.8%
Biceps
7.4%
Abs
4.8%
Adductors
4.6%
Lower Back
4.6%
Cardio
4.4%
Middle Delts
4.2%
Triceps
3.9%
Front Delts
3.5%
Abductors
3.5%
Rear Delts
1.8%
Chest
1.8%
Forearms
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Squat (Barbell)
3
1
1 reps
-
-
5
Hip Thrust (Machine)
2
-
6
Cardio
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Squat (Barbell)
3
1
1 reps
-
-
5
Hip Thrust (Machine)
2
-
6
Cardio
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Squat (Barbell)
3
1
1 reps
-
-
5
Hip Thrust (Machine)
2
-
6
Cardio
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Squat (Barbell)
3
1
1 reps
-
-
5
Hip Thrust (Machine)
2
-
6
Cardio
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Squat (Barbell)
3
1
1 reps
-
-
5
Hip Thrust (Machine)
2
-
6
Cardio
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Squat (Barbell)
3
1
1 reps
-
-
5
Hip Thrust (Machine)
2
-
6
Cardio
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Squat (Barbell)
3
1
1 reps
-
-
5
Hip Thrust (Machine)
2
-
6
Cardio
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Squat (Barbell)
3
1
1 reps
-
-
5
Hip Thrust (Machine)
2
-
6
Cardio
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Squat (Barbell)
3
1
1 reps
-
-
5
Hip Thrust (Machine)
2
-
6
Cardio
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Squat (Barbell)
3
1
1 reps
-
-
5
Hip Thrust (Machine)
2
-
6
Cardio
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
T-Bar Row
2
-
4
Face Pull
2
-
5
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
T-Bar Row
2
-
4
Face Pull
2
-
5
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
T-Bar Row
2
-
4
Face Pull
2
-
5
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
T-Bar Row
2
-
4
Face Pull
2
-
5
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
T-Bar Row
2
-
4
Face Pull
2
-
5
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
T-Bar Row
2
-
4
Face Pull
2
-
5
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
T-Bar Row
2
-
4
Face Pull
2
-
5
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
T-Bar Row
2
-
4
Face Pull
2
-
5
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
T-Bar Row
2
-
4
Face Pull
2
-
5
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
T-Bar Row
2
-
4
Face Pull
2
-
5
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Hammer Curl
2
-
4
Overhead Tricep Extension (Dumbbell)
2
-
5
Bicep Curl (Cable)
2
-
6
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Hammer Curl
2
-
4
Overhead Tricep Extension (Dumbbell)
2
-
5
Bicep Curl (Cable)
2
-
6
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Hammer Curl
2
-
4
Overhead Tricep Extension (Dumbbell)
2
-
5
Bicep Curl (Cable)
2
-
6
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Hammer Curl
2
-
4
Overhead Tricep Extension (Dumbbell)
2
-
5
Bicep Curl (Cable)
2
-
6
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Hammer Curl
2
-
4
Overhead Tricep Extension (Dumbbell)
2
-
5
Bicep Curl (Cable)
2
-
6
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Hammer Curl
2
-
4
Overhead Tricep Extension (Dumbbell)
2
-
5
Bicep Curl (Cable)
2
-
6
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Hammer Curl
2
-
4
Overhead Tricep Extension (Dumbbell)
2
-
5
Bicep Curl (Cable)
2
-
6
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Hammer Curl
2
-
4
Overhead Tricep Extension (Dumbbell)
2
-
5
Bicep Curl (Cable)
2
-
6
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Hammer Curl
2
-
4
Overhead Tricep Extension (Dumbbell)
2
-
5
Bicep Curl (Cable)
2
-
6
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Hammer Curl
2
-
4
Overhead Tricep Extension (Dumbbell)
2
-
5
Bicep Curl (Cable)
2
-
6
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
-
2
Hip Thrust (Machine)
2
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Back Extension (Weighted)
2
-
6
Lunge (Dumbbell)
2
-
7
Bulgarian Split Squat (Dumbbell)
2
-
8
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
-
2
Hip Thrust (Machine)
2
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Back Extension (Weighted)
2
-
6
Lunge (Dumbbell)
2
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
-
2
Hip Thrust (Machine)
2
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Back Extension (Weighted)
2
-
6
Lunge (Dumbbell)
2
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
-
2
Hip Thrust (Machine)
2
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Back Extension (Weighted)
2
-
6
Lunge (Dumbbell)
2
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
-
2
Hip Thrust (Machine)
2
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Back Extension (Weighted)
2
-
6
Lunge (Dumbbell)
2
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
-
2
Hip Thrust (Machine)
2
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Back Extension (Weighted)
2
-
6
Lunge (Dumbbell)
2
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
-
2
Hip Thrust (Machine)
2
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Back Extension (Weighted)
2
-
6
Lunge (Dumbbell)
2
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
-
2
Hip Thrust (Machine)
2
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Back Extension (Weighted)
2
-
6
Lunge (Dumbbell)
2
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
-
2
Hip Thrust (Machine)
2
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Back Extension (Weighted)
2
-
6
Lunge (Dumbbell)
2
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
-
2
Hip Thrust (Machine)
2
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Back Extension (Weighted)
2
-
6
Lunge (Dumbbell)
2
-
7
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Push Up
2
-
3
Plank
2
1 mins
-
4
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Push Up
2
-
3
Plank
2
1 mins
-
4
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Push Up
2
-
3
Plank
2
1 mins
-
4
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Push Up
2
-
3
Plank
2
1 mins
-
4
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Push Up
2
-
3
Plank
2
1 mins
-
4
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Push Up
2
-
3
Plank
2
1 mins
-
4
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Push Up
2
-
3
Plank
2
1 mins
-
4
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Push Up
2
-
3
Plank
2
1 mins
-
4
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Push Up
2
-
3
Plank
2
1 mins
-
4
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Push Up
2
-
3
Plank
2
1 mins
-
4
Cardio
1
20 mins
-
Week 1
1 / 10 Weeks
Day 1
1
Hack Squat
2 Sets
-
2
Hip Adductor (Machine)
2 Sets
-
3
Hip Abductor (Machine)
2 Sets
-
4
Squat (Barbell)
3 Sets
1 Set
1 Reps
-
-
5
Hip Thrust (Machine)
2 Sets
-
6
Cardio
1 Set
5 mins
-
Day 2
1
Lat Pulldown
3 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
T-Bar Row
2 Sets
-
4
Face Pull
2 Sets
-
5
Cardio
1 Set
20 mins
-
Day 3
1
Lateral Raise (Machine)
2 Sets
-
2
Shoulder Press (Machine)
2 Sets
-
3
Hammer Curl
2 Sets
-
4
Overhead Tricep Extension (Dumbbell)
2 Sets
-
5
Bicep Curl (Cable)
2 Sets
-
6
Cardio
1 Set
15 mins
-
Day 5
1
Pull-Up (Assisted)
3 Sets
-
2
Push Up
2 Sets
-
3
Plank
2 Sets
1 mins
-
4
Cardio
1 Set
20 mins
-
Day 4
1
Hip Abductor (Machine)
2 Sets
-
2
Hip Thrust (Machine)
2 Sets
-
3
Squat (Barbell)
3 Sets
-
4
Romanian Deadlift (Barbell)
2 Sets
-
5
Back Extension (Weighted)
2 Sets
-
6
Lunge (Dumbbell)
2 Sets
-
7
Bulgarian Split Squat (Dumbbell)
2 Sets
-
8
Cardio
1 Set
10 mins
-