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NO LEGS DAY BY ME

by Manuel
1 athletes joined

Program Description

Unlock your potential with the **NO LEGS DAY BY ME** program, a dynamic four-week journey designed for intermediate lifters. This program features 20 intense workouts, each lasting 90 minutes, focusing on bodybuilding and muscle sculpting without traditional leg days. You'll engage in a variety of upper body and core exercises, utilizing machines and dumbbells to build strength and enhance athletic performance. Get ready to redefine your limits and achieve a balanced physique!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 09, 2026 12:10
  • Last Edited
    Mar 09, 2026 12:59
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Glutes
10.1%
Chest
10.1%
Front Delts
10.1%
Quadriceps
8.9%
Hamstrings
8.4%
Upper Back
8.4%
Lats
5.9%
Biceps
5.9%
Abs
5.9%
Rear Delts
4.2%
Middle Delts
3.4%
Calves
1.7%
Lower Back
1.7%
Forearms
1.7%
Adductors
0.8%
Abductors
0.8%
Other
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
3
Lat Pulldown
3
12-15 reps
RPE 9
4
Seated Row (Machine)
3
10-12 reps
RPE 9
5
Standing Pullover (Cable)
3
12-15 reps
RPE 8
6
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
3
Lat Pulldown
3
12-15 reps
RPE 9
4
Seated Row (Machine)
3
10-12 reps
RPE 9
5
Standing Pullover (Cable)
3
12-15 reps
RPE 8
6
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
3
Lat Pulldown
3
12-15 reps
RPE 9
4
Seated Row (Machine)
3
10-12 reps
RPE 9
5
Standing Pullover (Cable)
3
12-15 reps
RPE 8
6
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
3
Lat Pulldown
3
12-15 reps
RPE 9
4
Seated Row (Machine)
3
10-12 reps
RPE 9
5
Standing Pullover (Cable)
3
12-15 reps
RPE 8
6
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-10 reps
RPE 9
2
Seated Calf Raise
3
15-20 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
5
Chest Press (Machine)
3
10-12 reps
RPE 9
6
Decline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-10 reps
RPE 9
2
Seated Calf Raise
3
15-20 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
5
Chest Press (Machine)
3
10-12 reps
RPE 9
6
Decline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-10 reps
RPE 9
2
Seated Calf Raise
3
15-20 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
5
Chest Press (Machine)
3
10-12 reps
RPE 9
6
Decline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-10 reps
RPE 9
2
Seated Calf Raise
3
15-20 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
5
Chest Press (Machine)
3
10-12 reps
RPE 9
6
Decline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 9.5
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9.5
3
Hammer Curl (Dumbbell)
3
15-20 reps
RPE 9.5
4
Spider Curl
3
10-12 reps
RPE 9.5
5
Shrug (Dumbbell)
3
12-15 reps
RPE 8
6
Plank
3
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 9.5
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9.5
3
Hammer Curl (Dumbbell)
3
15-20 reps
RPE 9.5
4
Spider Curl
3
10-12 reps
RPE 9.5
5
Shrug (Dumbbell)
3
12-15 reps
RPE 8
6
Plank
3
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 9.5
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9.5
3
Hammer Curl (Dumbbell)
3
15-20 reps
RPE 9.5
4
Spider Curl
3
10-12 reps
RPE 9.5
5
Shrug (Dumbbell)
3
12-15 reps
RPE 8
6
Plank
3
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 9.5
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9.5
3
Hammer Curl (Dumbbell)
3
15-20 reps
RPE 9.5
4
Spider Curl
3
10-12 reps
RPE 9.5
5
Shrug (Dumbbell)
3
12-15 reps
RPE 8
6
Plank
3
1 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
RPE 9.5
2
Glute Kickback
3
12-15 reps
RPE 9.5
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
4
Dip (Bodyweight)
3
10-12 reps
RPE 9.5
5
French Press
3
12-15 reps
RPE 9.5
6
Hanging Leg Raise
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
RPE 9.5
2
Glute Kickback
3
12-15 reps
RPE 9.5
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
4
Dip (Bodyweight)
3
10-12 reps
RPE 9.5
5
French Press
3
12-15 reps
RPE 9.5
6
Hanging Leg Raise
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
RPE 9.5
2
Glute Kickback
3
12-15 reps
RPE 9.5
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
4
Dip (Bodyweight)
3
10-12 reps
RPE 9.5
5
French Press
3
12-15 reps
RPE 9.5
6
Hanging Leg Raise
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
RPE 9.5
2
Glute Kickback
3
12-15 reps
RPE 9.5
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
4
Dip (Bodyweight)
3
10-12 reps
RPE 9.5
5
French Press
3
12-15 reps
RPE 9.5
6
Hanging Leg Raise
3
10-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12-15 reps
RPE 9.5
2
Seated Military Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lateral Raise (Machine)
3
12-15 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 9.5
5
Run
1
7 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12-15 reps
RPE 9.5
2
Seated Military Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lateral Raise (Machine)
3
12-15 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 9.5
5
Run
1
7 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12-15 reps
RPE 9.5
2
Seated Military Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lateral Raise (Machine)
3
12-15 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 9.5
5
Run
1
7 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12-15 reps
RPE 9.5
2
Seated Military Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lateral Raise (Machine)
3
12-15 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 9.5
5
Run
1
7 mins
RPE 9.5
Week 1
1 / 4 Weeks
Day 1
1
Leg Extension
4 Sets
12-15 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@8
3
Lat Pulldown
3 Sets
12-15 Reps
@9
4
Seated Row (Machine)
3 Sets
10-12 Reps
@9
5
Standing Pullover (Cable)
3 Sets
12-15 Reps
@8
6
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
@9
Day 2
1
High Bar Squat (Barbell)
3 Sets
8-10 Reps
@9
2
Seated Calf Raise
3 Sets
15-20 Reps
@9
3
Pec Deck (Machine)
3 Sets
12-15 Reps
@9.5
4
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9.5
5
Chest Press (Machine)
3 Sets
10-12 Reps
@9
6
Decline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9.5
Day 3
1
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@9.5
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@9.5
3
Hammer Curl (Dumbbell)
3 Sets
15-20 Reps
@9.5
4
Spider Curl
3 Sets
10-12 Reps
@9.5
5
Shrug (Dumbbell)
3 Sets
12-15 Reps
@8
6
Plank
3 Sets
1 mins
@9.5
Day 4
1
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@9.5
2
Glute Kickback
3 Sets
12-15 Reps
@9.5
3
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9.5
4
Dip (Bodyweight)
3 Sets
10-12 Reps
@9.5
5
French Press
3 Sets
12-15 Reps
@9.5
6
Hanging Leg Raise
3 Sets
10-12 Reps
@9.5
Day 5
1
Reverse Pec Deck
3 Sets
12-15 Reps
@9.5
2
Seated Military Press (Barbell)
3 Sets
8-10 Reps
@9.5
3
Lateral Raise (Machine)
3 Sets
12-15 Reps
@9.5
4
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
@9.5
5
Run
1 Set
7 mins
@9.5