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Leg Builder

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Program Description

This program will help you develop the entire lower body. A mix of volume and intensity is going to hit every muscle in the lower body and allow you to develop size and strength. A belt is recommended but building strength without a belt is always beneficial.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 13, 2025 05:06
  • Last Edited
    Jun 18, 2025 08:05

Summary

Transform your lower body with the Leg Builder program, a comprehensive 9-week journey designed to sculpt and strengthen your legs. Committing to 5 days a week, you'll engage in a variety of targeted exercises, including barbell squats, dumbbell lunges, and machine-based curls, ensuring balanced development of your quadriceps, hamstrings, and glutes. Each session is crafted to challenge your limits while promoting proper form and technique. Get ready to build powerful legs that not only look great but also enhance your overall performance!
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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
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
75%
2
Lunge (Dumbbell)
4
10 reps
RPE 8.5
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Hip Adductor (Machine)
3
10 reps
RPE 8
6
Hip Abductor (Machine)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
75%
2
Lunge (Dumbbell)
4
10 reps
RPE 8.5
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Hip Adductor (Machine)
3
10 reps
RPE 8
6
Hip Abductor (Machine)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
75%
2
Lunge (Dumbbell)
4
10 reps
RPE 8.5
3
Seated Hamstring Curl
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Hip Adductor (Machine)
3
15 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
75%
2
Lunge (Dumbbell)
4
10 reps
RPE 8.5
3
Seated Hamstring Curl
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Hip Adductor (Machine)
3
15 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
75%
2
Lunge (Dumbbell)
4
10 reps
RPE 8.5
3
Seated Hamstring Curl
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Hip Adductor (Machine)
3
15 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
86%
2
Lunge (Dumbbell)
3
10 reps
RPE 8.5
3
Seated Hamstring Curl
4
10 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Hip Adductor (Machine)
4
10 reps
RPE 8
6
Hip Abductor (Machine)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
86%
2
Lunge (Dumbbell)
3
10 reps
RPE 8.5
3
Seated Hamstring Curl
4
10 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Hip Adductor (Machine)
4
10 reps
RPE 8
6
Hip Abductor (Machine)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
86%
2
Lunge (Dumbbell)
3
10 reps
RPE 8.5
3
Seated Hamstring Curl
4
10 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Hip Adductor (Machine)
4
10 reps
RPE 8
6
Hip Abductor (Machine)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
5 reps
3 reps
1 reps
RPE 6
RPE 7
RPE 7.5
RPE 10
2
Leg Curl
3
6 reps
RPE 6.5
3
Leg Extension
3
6 reps
RPE 6.5
4
Seated Calf Raise
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
4
Standing Pullover (Cable)
3
10 reps
RPE 7.5
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
6
Bayesian Curl
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
4
Standing Pullover (Cable)
3
10 reps
RPE 7.5
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
6
Bayesian Curl
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8.5
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Standing Pullover (Cable)
4
10 reps
RPE 7.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 9
6
Bayesian Curl
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8.5
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Standing Pullover (Cable)
4
10 reps
RPE 7.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 9
6
Bayesian Curl
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8.5
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Standing Pullover (Cable)
4
10 reps
RPE 7.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 9
6
Bayesian Curl
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Standing Pullover (Cable)
4
10 reps
RPE 7.5
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
6
Bayesian Curl
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Standing Pullover (Cable)
4
10 reps
RPE 7.5
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
6
Bayesian Curl
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Standing Pullover (Cable)
4
10 reps
RPE 7.5
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
6
Bayesian Curl
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rest
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
3
Seated Hamstring Curl
3
10 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 8.5
5
Leg Press
3
8 reps
RPE 9
6
Seated Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
3
Seated Hamstring Curl
3
10 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 8.5
5
Leg Press
3
8 reps
RPE 9
6
Seated Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
3
Seated Hamstring Curl
3
12 reps
RPE 8.5
4
Leg Extension
3
12 reps
RPE 8.5
5
Leg Press
3
10 reps
RPE 9
6
Seated Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
3
Seated Hamstring Curl
3
12 reps
RPE 8.5
4
Leg Extension
3
12 reps
RPE 8.5
5
Leg Press
3
10 reps
RPE 9
6
Seated Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
3
Seated Hamstring Curl
3
12 reps
RPE 8.5
4
Leg Extension
3
12 reps
RPE 8.5
5
Leg Press
3
10 reps
RPE 9
6
Seated Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8.5
3
Seated Hamstring Curl
3
12 reps
RPE 8.5
4
Leg Extension
3
12 reps
RPE 8.5
5
Leg Press
3
6 reps
RPE 9
6
Seated Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8.5
3
Seated Hamstring Curl
3
12 reps
RPE 8.5
4
Leg Extension
3
12 reps
RPE 8.5
5
Leg Press
3
6 reps
RPE 9
6
Seated Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8.5
3
Seated Hamstring Curl
3
12 reps
RPE 8.5
4
Leg Extension
3
12 reps
RPE 8.5
5
Leg Press
3
6 reps
RPE 9
6
Seated Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
5 reps
3 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 6.5
3
Chest Fly (Machine)
3
10 reps
RPE 6
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
85%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
3
Chest Fly (Machine)
3
10 reps
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
85%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
3
Chest Fly (Machine)
3
10 reps
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
87%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3
Chest Fly (Machine)
3
10 reps
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
87%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3
Chest Fly (Machine)
3
10 reps
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
87%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3
Chest Fly (Machine)
3
10 reps
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
94%
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
3
Chest Fly (Machine)
3
10 reps
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8.5
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
94%
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
3
Chest Fly (Machine)
3
10 reps
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8.5
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
94%
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
3
Chest Fly (Machine)
3
10 reps
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8.5
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
90%
2
Seated Hamstring Curl
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 8.5
5
Hip Abductor (Machine)
3
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
90%
2
Seated Hamstring Curl
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 8.5
5
Hip Abductor (Machine)
3
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
90%
2
Seated Hamstring Curl
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 8.5
5
Hip Abductor (Machine)
3
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
90%
2
Seated Hamstring Curl
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 8.5
5
Hip Abductor (Machine)
3
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
90%
2
Seated Hamstring Curl
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 8.5
5
Hip Abductor (Machine)
3
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
90%
2
Seated Hamstring Curl
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 8.5
5
Hip Abductor (Machine)
3
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
90%
2
Seated Hamstring Curl
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 8.5
5
Hip Abductor (Machine)
3
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
90%
2
Seated Hamstring Curl
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 8.5
5
Hip Abductor (Machine)
3
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 9
2
Leg Extension
3
6 reps
RPE 6.5
3
Leg Curl
3
6 reps
RPE 6.5
4
Seated Calf Raise
3
10 reps
RPE 6
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
75%
2
Lunge (Dumbbell)
4 Sets
10 Reps
@8.5
3
Seated Hamstring Curl
3 Sets
10 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@8
5
Hip Adductor (Machine)
3 Sets
10 Reps
@8
6
Hip Abductor (Machine)
3 Sets
10 Reps
@8
Day 2
1
Lat Pulldown
3 Sets
6-8 Reps
@8.5
2
Seated Row (Cable)
3 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7.5
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8.5
6
Bayesian Curl
2 Sets
AMRAP
@9
Day 3
1
Front Squat (Barbell)
5 Sets
6 Reps
@8.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8.5
3
Seated Hamstring Curl
3 Sets
10 Reps
@8.5
4
Leg Extension
3 Sets
10 Reps
@8.5
5
Leg Press
3 Sets
8 Reps
@9
6
Seated Calf Raise
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Barbell)
5 Sets
4 Reps
85%
2
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8.5
3
Chest Fly (Machine)
3 Sets
10 Reps
@8.5
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7.5
5
Single Arm Tricep Extension (Cable)
2 Sets
AMRAP
@9
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
Day 5
1
Squat (Barbell)
8 Sets
3 Reps
90%
2
Seated Hamstring Curl
3 Sets
10 Reps
@8
3
Leg Extension
3 Sets
10 Reps
@8
4
Hip Adductor (Machine)
3 Sets
10 Reps
@8.5
5
Hip Abductor (Machine)
3 Sets
10 Reps
@8.5
6
Standing Calf Raise
3 Sets
10 Reps
@9