Legs focused
Strength
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Safety Bar Squat | 2 | 3 reps | @7–8 |
| 2 | 2 reps | @9–9.5 | ||
| 2 | Safety Bar Squat | 1 | AMRAP | @9.5 |
| 3 | Leg Extension | 2 | 10 reps | @6 |
| 2 | 15 reps | @9 | ||
| 4 | Leg Curl | 3 | 10 reps | — |
| 5 | Lying Leg Curl | 3 | AMRAP | — |
| 6 | Standing Calf Raise | 1 | 10 reps | — |
| 2 | 15 reps | — | ||
| 7 | Seated Calf Raise | 2 | AMRAP | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 1 | 8 reps |
| 2 | 10 reps | ||
| 2 | Lat Pulldown | 1 | AMRAP |
| 3 | Lat Pulldown (Close Grip) | 1 | 8 reps |
| 2 | 10 reps | ||
| 4 | Lat Pulldown (Close Grip) | 1 | AMRAP |
| 5 | Chest Supported Row (Machine) | 2 | 10 reps |
| 6 | Shrug (Dumbbell) | 2 | 15 reps |
| 7 | Pull-Up (Bodyweight) | 2 | AMRAP |
| 8 | Romanian Deadlift (Dumbbell) | 1 | 8 reps |
| 2 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cable Crossover | 3 | 10 reps |
| 2 | Cable Crossover | 2 | AMRAP |
| 3 | Incline Bench Press (Smith Machine) | 2 | 10 reps |
| 4 | Incline Bench Press (Smith Machine) | 1 | AMRAP |
| 5 | Close Grip Bench Press (Smith Machine) | 2 | 10 reps |
| 6 | Close Grip Bench Press (Smith Machine) | 1 | AMRAP |
| 7 | Incline Chest Fly (Dumbbell) | 2 | 20 reps |
| 8 | Dip (Weighted) | 1 | 10 reps |
| 2 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 3 | 10 reps |
| 2 | Lateral Raise (Dumbbell) | 1 | AMRAP |
| 3 | Front Raise | 3 | 10 reps |
| 4 | Front Raise | 1 | AMRAP |
| 5 | Shoulder Press (Plate Loaded) | 3 | 8 reps |
| 6 | Single Arm Pushdown | 1 | 10 reps |
| 3 | 15 reps | ||
| 7 | Skull Crusher | 2 | AMRAP |
| 8 | Bicep Curl (Machine) | 1 | 10 reps |
| 2 | 15 reps | ||
| 9 | Alternating Dumbbell Curl | 2 | AMRAP |
| 10 | Pull-Up (Bodyweight) | 3 | AMRAP |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Legs focused is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 60 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.
Legs focused is structured around 4 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Legs focused 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
