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Legs, glutes and core.

by Casey Gordon
21 athletes joined

Program Description

Beginner to Novice program that focuses on helping you adapt to a higher intensity of training, whilst building muscle and adding strength.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 27, 2025 07:14
  • Last Edited
    Oct 13, 2025 02:45

Summary

Transform your lower body and core with this comprehensive 8-week program designed for those looking to build strength and sculpt their legs, glutes, and core. Comprising two intense sessions each week, you'll engage in a variety of exercises, including Hack Squats, Hip Thrusts, and Romanian Deadlifts, all tailored to maximize muscle activation. This program is perfect for gym-goers ready to challenge themselves and see real results. Get ready to elevate your fitness game and unleash your full potential!
Muscle Engagement
Front
Back
MuscleSet
Glutes
25.1%
Hamstrings
20.8%
Quadriceps
18.7%
Abs
18.3%
Lower Back
8.4%
Abductors
3.7%
Calves
2.9%
Adductors
2.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
Squat (Barbell)
3
2 reps
RPE 6
3
Leg Extension
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 7.5
RPE 8
4
Romanian Deadlift (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Calf Raise
1
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
9 reps
9 reps
9 reps
RPE 7
RPE 7.5
RPE 8.5
2
Squat (Barbell)
1
2
4 reps
4 reps
RPE 7
RPE 6
3
Leg Extension
1
2
8 reps
8 reps
RPE 7
RPE 7.5
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
5
Seated Calf Raise
1
1
15 reps
10 reps
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
10 reps
10 reps
RPE 7.5
RPE 8.5
2
Squat (Barbell)
3
5 reps
RPE 6
3
Leg Extension
2
1
8 reps
8 reps
RPE 8
RPE 8.5
4
Romanian Deadlift (Barbell)
3
9 reps
RPE 8
5
Seated Calf Raise
2
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
2
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Squat (Barbell)
4
3 reps
RPE 7
3
Leg Extension
1
2
1
7 reps
7 reps
7 reps
RPE 7.5
RPE 8
RPE 8.5
4
Romanian Deadlift (Barbell)
1
2
1
7 reps
7 reps
7 reps
RPE 7
RPE 8
RPE 8.5
5
Seated Calf Raise
2
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
Squat (Barbell)
3
2 reps
RPE 6
3
Leg Extension
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 7.5
RPE 8
4
Romanian Deadlift (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Calf Raise
1
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
9 reps
9 reps
9 reps
RPE 7
RPE 7.5
RPE 8.5
2
Squat (Barbell)
1
2
4 reps
4 reps
RPE 7
RPE 6
3
Leg Extension
1
2
8 reps
8 reps
RPE 7
RPE 7.5
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
5
Seated Calf Raise
1
1
15 reps
10 reps
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
10 reps
10 reps
RPE 7.5
RPE 8.5
2
Squat (Barbell)
3
5 reps
RPE 6
3
Leg Extension
2
1
8 reps
8 reps
RPE 8
RPE 8.5
4
Romanian Deadlift (Barbell)
3
9 reps
RPE 8
5
Seated Calf Raise
2
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
2
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Squat (Barbell)
4
3 reps
RPE 7
3
Leg Extension
1
2
1
7 reps
7 reps
7 reps
RPE 7.5
RPE 8
RPE 8.5
4
Romanian Deadlift (Barbell)
1
2
1
7 reps
7 reps
7 reps
RPE 7
RPE 8
RPE 8.5
5
Seated Calf Raise
2
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 7.5
2
Hip Abductor (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 8.5
3
Glute-Ham Raise
1
1
1
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Hanging Leg Raise
3
12 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
2
9 reps
9 reps
9 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Abductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
3
Glute-Ham Raise
1
2
7 reps
7 reps
RPE 7.5
RPE 8
4
Hanging Leg Raise
3
1
12 reps
8 reps
RPE 10
RPE 10
5
Cable Crunch
3
1
10 reps
5 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 9
2
Hip Abductor (Machine)
2
8 reps
RPE 10
3
Glute-Ham Raise
3
8 reps
RPE 8
4
Hanging Leg Raise
3
1
12 reps
9 reps
RPE 10
RPE 10
5
Cable Crunch
3
1
10 reps
7 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
2
1
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hip Abductor (Machine)
3
6 reps
RPE 8
3
Glute-Ham Raise
4
6 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 10
5
Cable Crunch
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 7.5
2
Hip Abductor (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 8.5
3
Glute-Ham Raise
1
1
1
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Hanging Leg Raise
3
12 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
2
9 reps
9 reps
9 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Abductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
3
Glute-Ham Raise
1
2
7 reps
7 reps
RPE 7.5
RPE 8
4
Hanging Leg Raise
3
1
12 reps
8 reps
RPE 10
RPE 10
5
Cable Crunch
3
1
10 reps
5 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 9
2
Hip Abductor (Machine)
2
8 reps
RPE 10
3
Glute-Ham Raise
3
8 reps
RPE 8
4
Hanging Leg Raise
3
1
12 reps
9 reps
RPE 10
RPE 10
5
Cable Crunch
3
1
10 reps
7 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
2
1
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hip Abductor (Machine)
3
6 reps
RPE 8
3
Glute-Ham Raise
4
6 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 10
5
Cable Crunch
4
10 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Hack Squat
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@7
@7.5
2
Squat (Barbell)
3 Sets
2 Reps
@6
3
Leg Extension
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@7
@7.5
@8
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@7
@7.5
@8
5
Seated Calf Raise
1 Set
15 Reps
@9.5
Day 2
1
Hip Thrust (Machine)
4 Sets
8 Reps
@7.5
2
Hip Abductor (Machine)
1 Set
1 Set
6 Reps
6 Reps
@8
@8.5
3
Glute-Ham Raise
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7.5
@8
@8.5
4
Hanging Leg Raise
3 Sets
12 Reps
@10
5
Cable Crunch
3 Sets
10 Reps
@10