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General Health Program - Legs

by Stephen C.

Program Description

Train at home with a couple adjustable dumbbells. Focus on time efficiency and consistency to drive progress during busy times. Pair with some upper body and conditioning for general health. 4-6 sets per week. All progression is double progression: 2-3 × 5-8 → add intensifier(s) → 2-3 × 5-8 → increase load, etc. Add sets if RPE targets met. Keep rest times to 60 seconds. RFESS / SPLIT SQUAT PROGRESSION Load fixed → Add slower eccentrics (3-0-1) → Increase load and repeat DB Single-leg RDL PROGRESSION Load fixed → Add mid-shin pause (1-2-1) → Increase load and repeat

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    20 minutes
  • Created
    Jan 02, 2026 02:03
  • Last Edited
    Jan 02, 2026 02:13
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
26.7%
Glutes
26.7%
Hamstrings
26.7%
Abs
13.3%
Lower Back
6.7%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
2
5-8 reps
RPE 7-9
2
Single Leg Romanian Deadlift
2
5-8 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
2
5-8 reps
RPE 7-9
2
Single Leg Romanian Deadlift
2
5-8 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
2
5-8 reps
RPE 7-9
2
Single Leg Romanian Deadlift
2
5-8 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
2
5-8 reps
RPE 7-9
2
Single Leg Romanian Deadlift
2
5-8 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
2
5-8 reps
RPE 7-9
2
Single Leg Romanian Deadlift
2
5-8 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
2
5-8 reps
RPE 7-9
2
Single Leg Romanian Deadlift
2
5-8 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
2
5-8 reps
RPE 7-9
2
Single Leg Romanian Deadlift
2
5-8 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
2
5-8 reps
RPE 7-9
2
Single Leg Romanian Deadlift
2
5-8 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
2
5-8 reps
RPE 7-9
2
Single Leg Romanian Deadlift
2
5-8 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
2
5-8 reps
RPE 7-9
2
Single Leg Romanian Deadlift
2
5-8 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
2
5-8 reps
RPE 7-9
2
Single Leg Romanian Deadlift
2
5-8 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
2
5-8 reps
RPE 7-9
2
Single Leg Romanian Deadlift
2
5-8 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
2
5-8 reps
RPE 7-9
2
Single Leg Romanian Deadlift
2
5-8 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
2
5-8 reps
RPE 7-9
2
Single Leg Romanian Deadlift
2
5-8 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
2
5-8 reps
RPE 7-9
2
Single Leg Romanian Deadlift
2
5-8 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
2
5-8 reps
RPE 7-9
2
Single Leg Romanian Deadlift
2
5-8 reps
RPE 7-9
Week 1
1 / 8 Weeks
Day 1
1
Rear Foot Elevated Split Squat
1 Set
1 Set
5-8 Reps
5-8 Reps
@7-9
@7-9
2
Single Leg Romanian Deadlift
1 Set
1 Set
5-8 Reps
5-8 Reps
@7-9
@7-9
Day 2
1
Rear Foot Elevated Split Squat
1 Set
1 Set
5-8 Reps
5-8 Reps
@7-9
@7-9
2
Single Leg Romanian Deadlift
1 Set
1 Set
5-8 Reps
5-8 Reps
@7-9
@7-9