NO LEGS DAY BY ME
Transform your upper body and sculpt your physique with 20 intense sessions that redefine strength—no legs, just gains!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 4 | 12–15 reps | @8 |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 10–12 reps | @8 |
| 3 | Lat Pulldown | 3 | 12–15 reps | @9 |
| 4 | Seated Row (Machine) | 3 | 10–12 reps | @9 |
| 5 | Standing Pullover (Cable) | 3 | 12–15 reps | @8 |
| 6 | Bent Over Row (Dumbbell) | 3 | 10–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 3 | 8–10 reps | @9 |
| 2 | Seated Calf Raise | 3 | 15–20 reps | @9 |
| 3 | Pec Deck (Machine) | 3 | 12–15 reps | @9.5 |
| 4 | Incline Bench Press (Dumbbell) | 3 | 8–10 reps | @9.5 |
| 5 | Chest Press (Machine) | 3 | 10–12 reps | @9 |
| 6 | Decline Bench Press (Dumbbell) | 3 | 8–10 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 3 | 10–12 reps | @9.5 |
| 2 | Romanian Deadlift (Dumbbell) | 3 | 8–12 reps | @9.5 |
| 3 | Hammer Curl (Dumbbell) | 3 | 15–20 reps | @9.5 |
| 4 | Spider Curl | 3 | 10–12 reps | @9.5 |
| 5 | Shrug (Dumbbell) | 3 | 12–15 reps | @8 |
| 6 | Plank | 3 | 1 min | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 3 | 10–12 reps | @9.5 |
| 2 | Glute Kickback | 3 | 12–15 reps | @9.5 |
| 3 | Tricep Pushdown (Cable) | 3 | 12–15 reps | @9.5 |
| 4 | Dip (Bodyweight) | 3 | 10–12 reps | @9.5 |
| 5 | French Press | 3 | 12–15 reps | @9.5 |
| 6 | Hanging Leg Raise | 3 | 10–12 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Reverse Pec Deck | 3 | 12–15 reps | @9.5 |
| 2 | Seated Military Press (Barbell) | 3 | 8–10 reps | @9.5 |
| 3 | Lateral Raise (Machine) | 3 | 12–15 reps | @9.5 |
| 4 | Rear Delt Fly (Dumbbell) | 3 | 10–12 reps | @9.5 |
| 5 | Run | 1 | 7 min | @9.5 |
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, NO LEGS DAY BY ME 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 90 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.
NO LEGS DAY BY ME 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.
NO LEGS DAY BY ME 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
