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Phase 1 Leke’s personal bodybuilding program

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Program Description

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Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    130 minutes
  • Created
    Apr 19, 2025 06:13
  • Last Edited
    Sep 10, 2025 02:12

Summary

Embark on a transformative 7-week journey with Leke’s personal bodybuilding program, designed for serious lifters ready to elevate their game. Committing just two days a week, you'll engage in a carefully structured routine featuring compound lifts like the Bench Press and Romanian Deadlift, alongside targeted exercises to sculpt and strengthen every major muscle group. This program emphasizes progressive overload and includes a mix of supersets to maximize your time and results. Get ready to build muscle, increase strength, and redefine your physique!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.7%
Lower Back
10.6%
Quadriceps
10.2%
Abs
9.7%
Glutes
9.4%
Triceps
8.8%
Lats
6.7%
Front Delts
6.7%
Upper Back
6%
Middle Delts
5.3%
Chest
5.2%
Calves
4.2%
Biceps
3%
Abductors
0.9%
Stretching
0.3%
Forearms
0.2%
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BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Push Press (Barbell)
2
2
6 reps
6 reps
65%
70%
3
Dips Between Chairs
3
AMRAP
RPE 8
4
Romanian Deadlift (Barbell)
3
AMRAP
RPE 7
5
T-Bar Row
3
AMRAP
RPE 7.5
6
Lat Pulldown
3
AMRAP
RPE 7.5
7A
Hammer Curl
3
AMRAP
RPE 7.5
7B
Reverse Hyperextension
3
AMRAP
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
75%
2
Push Press (Barbell)
2
2
5 reps
5 reps
70%
75%
3
Dips Between Chairs
4
AMRAP
RPE 8
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
5
T-Bar Row
4
10 reps
RPE 7.5
6
Lat Pulldown
4
12 reps
RPE 7.5
7A
Hammer Curl
3
12 reps
RPE 7.5
7B
Reverse Hyperextension
3
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Push Press (Barbell)
2
2
4 reps
4 reps
75%
80%
3
Dips Between Chairs
4
RPE 8
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
5
T-Bar Row
4
10 reps
RPE 7.5
6
Lat Pulldown
4
12 reps
RPE 7.5
7A
Hammer Curl
3
12 reps
RPE 7.5
7B
Reverse Hyperextension
3
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-1 reps
85%
2
Push Press (Barbell)
3
3
3 reps
3 reps
80%
85%
3
Dips Between Chairs
4
AMRAP
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
5
T-Bar Row
4
8 reps
RPE 7.5
6
Lat Pulldown
4
10 reps
RPE 7.5
7A
Hammer Curl
3
15 reps
RPE 7.5
7B
Reverse Hyperextension
3
25 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-1 reps
90%
2
Push Press (Barbell)
3
2
3 reps
3 reps
85%
90%
3
Dips Between Chairs
3
AMRAP
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
5
T-Bar Row
4
8 reps
RPE 7.5
6
Lat Pulldown
4
10 reps
RPE 7.5
7A
Hammer Curl
2
15 reps
RPE 7.5
7B
Reverse Hyperextension
2
25 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Push Press (Barbell)
2
2
2 reps
2 reps
90%
95%
3
Dips Between Chairs
2
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
5
T-Bar Row
2
10 reps
RPE 7.5
6
Lat Pulldown
2
10 reps
RPE 7.5
7A
Hammer Curl
2
15 reps
RPE 7.5
7B
Reverse Hyperextension
2
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
1 reps
1 reps
1 reps
40%
50%
60%
70%
80%
85%
90%
95%
100%
2
Push Press (Barbell)
1
1
1
1
1
1
1
10 reps
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
-
40%
60%
75%
85%
95%
100%
3
Dips Between Chairs
3
AMRAP
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
T-Bar Row
3
12 reps
RPE 7.5
6
Lat Pulldown
3
12 reps
RPE 7.5
7A
Hammer Curl
3
15 reps
RPE 7.5
7B
Reverse Hyperextension
2
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15-20 reps
RPE 10
2
Leg Curl
3
15 reps
RPE 7.5
3
Leg Extension
3
15 reps
RPE 7.5
4
Good Morning
3
12 reps
RPE 6.5
5
Reverse Hyperextension
3
20 reps
RPE 6
6
Standing Calf Raise
3
25 reps
RPE 6
7A
Plank
3
0.4 mins
-
7B
Hanging Leg Raise
3
10 reps
RPE 6
7C
Side Plank
3
0.3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
12-15 reps
RPE 10
2
Leg Curl
4
12 reps
RPE 7.5
3
Leg Extension
4
12 reps
RPE 7.5
4
Good Morning
3
10 reps
RPE 6.5
5
Reverse Hyperextension
3
20 reps
RPE 6
6
Standing Calf Raise
4
20 reps
RPE 6
7A
Plank
3
0.4 mins
-
7B
Hanging Leg Raise
3
10 reps
RPE 6
7C
Side Plank
3
0.3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
12 reps
RPE 10
2
Leg Curl
4
12 reps
RPE 7.5
3
Leg Extension
4
12 reps
RPE 7.5
4
Good Morning
3
10 reps
RPE 6.5
5
Reverse Hyperextension
3
20 reps
RPE 6
6
Standing Calf Raise
4
20 reps
RPE 6
7A
Plank
3
1 mins
-
7B
Hanging Leg Raise
3
12 reps
RPE 6
7C
Russian Twist
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
10 reps
RPE 10
2
Leg Curl
4
10 reps
RPE 7.5
3
Leg Extension
4
10 reps
RPE 7.5
4
Good Morning
3
8 reps
RPE 6.5
5
Reverse Hyperextension
3
30 reps
RPE 6
6
Standing Calf Raise
5
20 reps
RPE 6
7A
Decline Crunch
3
15 reps
-
7B
Side Plank Rotations
3
1 mins
-
7C
V-Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 7.5
3
Leg Extension
3
10 reps
RPE 7.5
4
Good Morning
2
8 reps
RPE 6.5
5
Reverse Hyperextension
2
25 reps
RPE 6
6
Standing Calf Raise
4
20 reps
RPE 6
7A
Hanging Leg Raise
2
12 reps
-
7B
Plank
2
1.3 mins
-
7C
Sit Up
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 10
2
Leg Curl
2
10 reps
RPE 7.5
3
Leg Extension
2
10 reps
RPE 7.5
4
Good Morning
2
6 reps
RPE 6.5
5
Reverse Hyperextension
2
20 reps
RPE 6
6
Standing Calf Raise
3
15 reps
RPE 6
7A
Dead Bug
2
10 reps
-
7B
Bird Dog
2
10 reps
-
7C
Side Plank
2
0.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 10
2
Leg Curl
4
12 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Good Morning
3
10 reps
RPE 6.5
5
Reverse Hyperextension
3
25 reps
RPE 6
6
Standing Calf Raise
4
25 reps
RPE 6
7A
Decline Crunch
3
20 reps
-
7B
Russian Twist
3
20 reps
-
7C
V-Up
3
20 reps
-
Week 1
1 / 7 Weeks
Day 2
1
Leg Press
4 Sets
15-20 Reps
@10
2
Leg Curl
3 Sets
15 Reps
@7.5
3
Leg Extension
3 Sets
15 Reps
@7.5
4
Good Morning
3 Sets
12 Reps
@6.5
5
Reverse Hyperextension
3 Sets
20 Reps
@6
6
Standing Calf Raise
3 Sets
25 Reps
@6
7A
Plank
3 Sets
0.4 mins
-
7B
Hanging Leg Raise
3 Sets
10 Reps
@6
7C
Side Plank
3 Sets
0.3 mins
@6
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
70%
2
Push Press (Barbell)
2 Sets
2 Sets
6 Reps
6 Reps
65%
70%
3
Dips Between Chairs
3 Sets
AMRAP
@8
4
Romanian Deadlift (Barbell)
3 Sets
AMRAP
@7
5
T-Bar Row
3 Sets
AMRAP
@7.5
6
Lat Pulldown
3 Sets
AMRAP
@7.5
7A
Hammer Curl
3 Sets
AMRAP
@7.5
7B
Reverse Hyperextension
3 Sets
AMRAP
@7.5