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Eli

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Program Description

Eli

Program Overview

  • Level
    Novice, Intermediate, Beginner, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    180 minutes
  • Created
    Aug 21, 2025 06:22
  • Last Edited
    Aug 31, 2025 07:09

Summary

Eli is an intense 1-week program designed to sculpt and strengthen your legs with six days of targeted workouts. Each session combines a variety of exercises, including machine-based movements like Smith Machine Squats and Hack Squats, ensuring comprehensive leg development. You'll push your limits with high-rep sets and a focus on muscle engagement, making the most of your time in the gym. Get ready to elevate your leg day game and achieve remarkable results!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.5%
Quadriceps
11.5%
Triceps
9.9%
Glutes
8.8%
Biceps
8.3%
Chest
7.9%
Upper Back
7.1%
Front Delts
6.3%
Calves
5.3%
Lats
4.8%
Middle Delts
4.7%
Lower Back
4%
Abductors
2.8%
Rear Delts
2.5%
Abs
2.4%
Forearms
1.7%
Adductors
0.8%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
2
1
8 reps
10 reps
12 reps
-
-
-
2
Squat (Smith Machine)
3
8 reps
-
3
Hack Squat
1
2
8 reps
10 reps
-
-
4
Leg Extension
4
12 reps
-
5
Leg Press
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
8 reps
-
2
T-Bar Row
1
2
8 reps
10 reps
-
-
3
Shrug (Dumbbell)
4
12 reps
-
4
Standing Pullover (Cable)
1
2
10 reps
12 reps
-
-
5
Lat Pulldown
3
10 reps
-
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
2
1
8 reps
10 reps
12 reps
-
-
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Leg Press
3
10 reps
-
4
Seated Hamstring Curl
1
2
1
8 reps
10 reps
15 reps
-
-
-
5
Hip Abductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Pec Deck (Machine)
4
12 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Face Away Cable Curl
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
2
8 reps
10 reps
-
-
2
Skull Crusher (Barbell)
3
10 reps
-
3
Single Arm Tricep Extension (Cable)
4
12 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Calf Raise (Machine)
1 Set
2 Sets
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
2
Squat (Smith Machine)
3 Sets
8 Reps
-
3
Hack Squat
1 Set
2 Sets
8 Reps
10 Reps
-
-
4
Leg Extension
4 Sets
12 Reps
-
5
Leg Press
3 Sets
15 Reps
-
Day 2
1
Stiff Leg Deadlift (Dumbbell)
3 Sets
8 Reps
-
2
T-Bar Row
1 Set
2 Sets
8 Reps
10 Reps
-
-
3
Shrug (Dumbbell)
4 Sets
12 Reps
-
4
Standing Pullover (Cable)
1 Set
2 Sets
10 Reps
12 Reps
-
-
5
Lat Pulldown
3 Sets
10 Reps
-
Day 3
No exercises added to this day
Day 4
1
Calf Raise (Machine)
1 Set
2 Sets
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
3
Leg Press
3 Sets
10 Reps
-
4
Seated Hamstring Curl
1 Set
2 Sets
1 Set
8 Reps
10 Reps
15 Reps
-
-
-
5
Hip Abductor (Machine)
3 Sets
12 Reps
-
Day 5
1
Bench Press (Smith Machine)
3 Sets
8 Reps
-
2
Incline Chest Press (Machine)
3 Sets
10 Reps
-
3
Pec Deck (Machine)
4 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
5
Preacher Curl (EZ Bar)
3 Sets
10 Reps
-
6
Face Away Cable Curl
4 Sets
12 Reps
-
Day 6
1
Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
10 Reps
-
-
2
Skull Crusher (Barbell)
3 Sets
10 Reps
-
3
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
-
4
Shoulder Press (Machine)
3 Sets
10 Reps
-
5
Lateral Raise (Cable)
4 Sets
12 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-