BBL TRAINING
Strength training program focusing on legs and glutes.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 10 reps |
| 2 | Squat (Bodyweight) | 3 | 20 reps |
| 3 | Split Squat (Smith Machine) | 3 | 10 reps |
| 4 | Split Squat (Bodyweight) | 3 | 10 reps |
| 5 | Leg Press (45 Degrees) | 3 | 15 reps |
| 6 | Leg Extension | 3 | 15 reps |
| 7 | Leg Curl | 3 | 15 reps |
| 8 | Lying Leg Curl | 3 | 15 reps |
| 9 | Standing Calf Raise | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Abs Crunch (Bodyweight) | 3 | 15 reps |
| 2 | Reverse Abs Crunch (Bodyweight) | 3 | 15 reps |
| 3 | Lat Pulldown | 3 | 10 reps |
| 4 | Seated Row (Cable) | 3 | 10 reps |
| 5 | Bench Press (Barbell) | 3 | 10 reps |
| 6 | Bench Press (Dumbbell) | 3 | 10 reps |
| 7 | Tricep Rope Push Down (Cable) | 3 | 10 reps |
| 8 | Overhead Extension (Dumbbell) | 3 | 10 reps |
| 9 | Lateral Raise (Dumbbell) | 3 | 10 reps |
| 10 | Bicep Curl (Cable) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 3 | 10 reps |
| 2 | Sumo Squat | 3 | 10 reps |
| 3 | Single Leg Press | 3 | 10 reps |
| 4 | Leg Press | 3 | 10 reps |
| 5 | Hip Thrust (Machine) | 3 | 10 reps |
| 6 | Romanian Deadlift (Barbell) | 4 | 10 reps |
| 7 | Leg Curl | 4 | 10 reps |
| 8 | Standing Calf Raise | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Abs Crunch (Bodyweight) | 3 | 15 reps |
| 2 | Reverse Abs Crunch (Bodyweight) | 3 | 15 reps |
| 3 | Lat Pulldown | 4 | 10 reps |
| 4 | Seated Row (Cable) | 4 | 10 reps |
| 5 | Push Up | 4 | 10 reps |
| 6 | Standing Shoulder Press (Dumbbell) | 4 | 10 reps |
| 7 | Bicep Curl (Dumbbell) | 4 | 10 reps |
| 8 | Skull Crusher (Dumbbell) | 4 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Split Squat (Smith Machine) | 3 | 10 reps |
| 2 | Squat (Smith Machine) | 3 | 10 reps |
| 3 | Leg Press (45 Degrees) | 3 | 15 reps |
| 4 | Lying Leg Curl | 3 | 15 reps |
| 5 | Leg Extension | 3 | 15 reps |
| 6 | Hip Thrust (Machine) | 3 | 10 reps |
| 7 | Standing Calf Raise | 3 | 15 reps |
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, BBL TRAINING 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 50 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.
BBL TRAINING is structured around 5 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.
BBL TRAINING 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
