logo
BoostcampPNG
Community Programs›Olympus Legacy+
Olympus Legacy+
IntermediateFree

Olympus Legacy+

Forge a powerful base. Sculpt legendary legs

Enzo Fourth
Enzo Fourth· Oct 2025
2athletes running this program
iOS & Android

Overview

Length
4 weeks
Days / week
3 days
Level
Intermediate
Goal
Muscle, Athletics, Women's
Equipment
Full Gym
Session length
90 min
This program is the definitive blueprint for achieving a proportional, strong, and aesthetically supreme lower body. It is designed to complement the Build UP Routine by building the sculpted foundation worthy of the "Greek God" physique, characterized by well-defined and powerful legs. The program maintains its core focus on developing muscularity in the quadriceps and hamstrings, with a key emphasis on techniques that strengthen the musculature surrounding the knee joint, enhancing stability and reducing the risk of strain. The addition of the third dedicated day, Olympus Legacy+ elevates this program by targeting areas essential for peak aesthetics and functional mastery: • Chiseled Calves: The Seated Calf Raise specifically targets the deeper soleus muscle, crucial for adding overall thickness and lower definition to create truly chiseled calves, completing the look of the lower leg. • Aesthetic & Stability Refinement: The Adductor and Abductor Extensions isolate the inner and outer thigh muscles. This isolation not only adds critical sweeps, symmetry, and aesthetic flair to the upper thigh but also strengthens the surrounding hip muscles, which are vital for pelvic stability, lateral movement strength, and protecting the knees during compound lifts. • Functional Mastery & Unilateral Power: The Pistol Squat (or progression) is a challenging single-leg movement that builds exceptional functional strength, balance, and core stability. It drastically improves unilateral (one-sided) strength, corrects muscular imbalances, and translates to greater power and stability in all other compound lower body lifts

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on building muscle size
Athletes who can train 3 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Glutes
24.5%
Quadriceps
23.6%
Hamstrings
22.4%
Lower Back
7.4%
Calves
7.4%
Adductors
5.9%
Abs
4.9%
Abductors
4%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Squat (Barbell)46–10 reps@8–9
2Leg Press48–12 reps@8–9
3Good Morning36–8 reps@8–9
4Bulgarian Split Squat (Dumbbell)18–10 reps@7.5–8
28–10 reps@7.5–8
5Seated Hamstring Curl310–12 reps@7–8
6Calf Raise (Machine)412–20 reps@7–7.5
#ExerciseSetsRepsLoad
1Romanian Deadlift (Barbell)48–12 reps@8.5–9.5
2Hip Thrust (Machine)48–15 reps@7.5–8
3Leg Extension (Banded)210–15 reps@8–8.5
110–15 reps@8–7.5
4Lunge (Dumbbell)38–12 reps@7.5–8
5Goblet Squat28–10 reps@8–9
#ExerciseSetsRepsLoad
1Seated Calf Raise38–10 reps@7–7.5
2Hip Adductor (Machine)38–12 reps@7–7.5
3Hip Abductor (Machine)38–12 reps@7–7.5
4Pistol Squat38–10 reps@7–8

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Olympus Legacy+ is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 90 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.

Olympus Legacy+ is structured around 3 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Olympus Legacy+ 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

Boostcamp app
1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
Free on iOS & Android