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BoostcampPNG

Eugene's 2026

by Eugene Steenkamp
1 athletes joined

Program Description

Healthy legs, healthy body!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 09, 2026 04:20
  • Last Edited
    Apr 10, 2026 10:22
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.3%
Glutes
12.7%
Hamstrings
11.6%
Abs
7.2%
Chest
6.6%
Front Delts
6.6%
Lats
6.6%
Upper Back
6.6%
Biceps
6.6%
Triceps
5%
Lower Back
4.7%
Adductors
3.3%
Calves
3.3%
Middle Delts
1.7%
Forearms
1.7%
Abductors
1.7%
Rear Delts
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
4
Seated Shoulder Press
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Tricep Machine Push down
3
12 reps
RPE 8
7
Diamond Push Up
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
4
Seated Shoulder Press
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Tricep Machine Push down
3
12 reps
RPE 8
7
Diamond Push Up
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
4
Seated Shoulder Press
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Tricep Machine Push down
3
12 reps
RPE 8
7
Diamond Push Up
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
4
Seated Shoulder Press
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Tricep Machine Push down
3
12 reps
RPE 8
7
Diamond Push Up
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
4
Seated Shoulder Press
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Tricep Machine Push down
3
12 reps
RPE 8
7
Diamond Push Up
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
4
Seated Shoulder Press
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Tricep Machine Push down
3
12 reps
RPE 8
7
Diamond Push Up
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
4
Seated Shoulder Press
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Tricep Machine Push down
3
12 reps
RPE 8
7
Diamond Push Up
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
4
Seated Shoulder Press
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Tricep Machine Push down
3
12 reps
RPE 8
7
Diamond Push Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Single Leg Romanian Deadlift
3
8 reps
RPE 8
4
Cossack Squat
3
10 reps
RPE 8
5
Step-Up (Weighted)
3
10 reps
RPE 8
6
Wall Sit
3
1 mins
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 9
8
Hanging Leg Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Single Leg Romanian Deadlift
3
8 reps
RPE 8
4
Cossack Squat
3
10 reps
RPE 8
5
Step-Up (Weighted)
3
10 reps
RPE 8
6
Wall Sit
3
1 mins
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 9
8
Hanging Leg Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Single Leg Romanian Deadlift
3
8 reps
RPE 8
4
Cossack Squat
3
10 reps
RPE 8
5
Step-Up (Weighted)
3
10 reps
RPE 8
6
Wall Sit
3
1 mins
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 9
8
Hanging Leg Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Single Leg Romanian Deadlift
3
8 reps
RPE 8
4
Cossack Squat
3
10 reps
RPE 8
5
Step-Up (Weighted)
3
10 reps
RPE 8
6
Wall Sit
3
1 mins
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 9
8
Hanging Leg Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Single Leg Romanian Deadlift
3
8 reps
RPE 8
4
Cossack Squat
3
10 reps
RPE 8
5
Step-Up (Weighted)
3
10 reps
RPE 8
6
Wall Sit
3
1 mins
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 9
8
Hanging Leg Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Single Leg Romanian Deadlift
3
8 reps
RPE 8
4
Cossack Squat
3
10 reps
RPE 8
5
Step-Up (Weighted)
3
10 reps
RPE 8
6
Wall Sit
3
1 mins
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 9
8
Hanging Leg Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Single Leg Romanian Deadlift
3
8 reps
RPE 8
4
Cossack Squat
3
10 reps
RPE 8
5
Step-Up (Weighted)
3
10 reps
RPE 8
6
Wall Sit
3
1 mins
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 9
8
Hanging Leg Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Single Leg Romanian Deadlift
3
8 reps
RPE 8
4
Cossack Squat
3
10 reps
RPE 8
5
Step-Up (Weighted)
3
10 reps
RPE 8
6
Wall Sit
3
1 mins
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 9
8
Hanging Leg Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
3
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 9
5
Bicep Curl (Barbell)
3
6 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
7
Back Extension (Weighted)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
3
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 9
5
Bicep Curl (Barbell)
3
6 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
7
Back Extension (Weighted)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
3
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 9
5
Bicep Curl (Barbell)
3
6 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
7
Back Extension (Weighted)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
3
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 9
5
Bicep Curl (Barbell)
3
6 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
7
Back Extension (Weighted)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
3
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 9
5
Bicep Curl (Barbell)
3
6 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
7
Back Extension (Weighted)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
3
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 9
5
Bicep Curl (Barbell)
3
6 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
7
Back Extension (Weighted)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
3
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 9
5
Bicep Curl (Barbell)
3
6 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
7
Back Extension (Weighted)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
3
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 9
5
Bicep Curl (Barbell)
3
6 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
7
Back Extension (Weighted)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 9
2
Hip Thrust (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 8
6
Hip Adductor (Machine)
3
15 reps
RPE 8
7
Standing Calf Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 9
2
Hip Thrust (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 8
6
Hip Adductor (Machine)
3
15 reps
RPE 8
7
Standing Calf Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 9
2
Hip Thrust (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 8
6
Hip Adductor (Machine)
3
15 reps
RPE 8
7
Standing Calf Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 9
2
Hip Thrust (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 8
6
Hip Adductor (Machine)
3
15 reps
RPE 8
7
Standing Calf Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 9
2
Hip Thrust (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 8
6
Hip Adductor (Machine)
3
15 reps
RPE 8
7
Standing Calf Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 9
2
Hip Thrust (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 8
6
Hip Adductor (Machine)
3
15 reps
RPE 8
7
Standing Calf Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 9
2
Hip Thrust (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 8
6
Hip Adductor (Machine)
3
15 reps
RPE 8
7
Standing Calf Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 9
2
Hip Thrust (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 8
6
Hip Adductor (Machine)
3
15 reps
RPE 8
7
Standing Calf Raise
3
15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Chest Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9
@9
@9
4
Seated Shoulder Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
6
Tricep Machine Push down
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
7
Diamond Push Up
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Single Leg Romanian Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
4
Cossack Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Step-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
6
Wall Sit
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@8
@8
@8
7
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
8
Hanging Leg Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8
@8
@8
Day 3
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
2
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
7
Back Extension (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
2
Hip Thrust (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
3
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
4
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
6
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
7
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9