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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
    Apr 15, 2025 10:44
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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
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