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Olympus Legacy

by Enzo Fourth
2 athletes joined

Program Description

This program is designed to complement the Build UP Routine by building a proportional, strong, and aesthetically pleasing lower body. The focus is on developing muscularity in the quadriceps, hamstrings, and calves to achieve the "Greek God" physique, characterized by well-defined and powerful legs. A key emphasis is placed on exercises and techniques that not only promote hypertrophy but also strengthen the musculature surrounding the knee joint, enhancing stability and reducing the risk of strain and pressure on the knees during daily activities and intense workouts.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 29, 2025 04:30
  • Last Edited
    Aug 27, 2025 12:42

Summary

Embark on a transformative 4-week journey with Olympus Legacy, designed for those ready to build strength and sculpt their legs with precision. This program features two intense training days each week, focusing on foundational movements like squats and deadlifts, complemented by targeted exercises such as Bulgarian split squats and hip thrusts. With a full gym setup, you'll harness a variety of equipment to maximize your gains and enhance muscle definition. Get ready to push your limits and leave your mark on your fitness legacy!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
26%
Quadriceps
25.3%
Glutes
24.7%
Lower Back
9.1%
Abs
5.2%
Calves
5.2%
Adductors
3.4%
Abductors
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 6.5
2
Leg Press
4
8-12 reps
RPE 6.5
3
Good Morning
3
6-8 reps
RPE 6.5
4
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 6.5
5
Seated Hamstring Curl
3
10-15 reps
RPE 6.5
6
Calf Raise (Machine)
4
12-20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7.5
2
Leg Press
4
8-12 reps
RPE 7.5
3
Good Morning
3
6-8 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7.5
RPE 7.5
5
Seated Hamstring Curl
3
10-15 reps
RPE 7.5
6
Calf Raise (Machine)
4
12-20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 8.5
2
Leg Press
4
8-12 reps
RPE 8.5
3
Good Morning
3
6-8 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8.5
5
Seated Hamstring Curl
3
10-15 reps
RPE 8.5
6
Calf Raise (Machine)
4
12-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 9
2
Leg Press
4
6-8 reps
RPE 9
3
Good Morning
3
6-8 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 8
5
Seated Hamstring Curl
3
6-8 reps
RPE 8.5
6
Calf Raise (Machine)
4
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 6.5
2
Hip Thrust (Machine)
4
8-15 reps
RPE 6.5
3
Leg Extension (Banded)
3
10-15 reps
RPE 6.5
4
Lunge (Dumbbell)
3
8-12 reps
RPE 6.5
5
Goblet Squat
2
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 6.5
2
Hip Thrust (Machine)
4
8-15 reps
RPE 6.5
3
Leg Extension (Banded)
3
10-15 reps
RPE 6.5
4
Lunge (Dumbbell)
3
8-12 reps
RPE 6.5
5
Goblet Squat
2
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 6.5
2
Hip Thrust (Machine)
4
8-15 reps
RPE 6.5
3
Leg Extension (Banded)
3
10-15 reps
RPE 6.5
4
Lunge (Dumbbell)
3
8-12 reps
RPE 6.5
5
Goblet Squat
2
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 6.5
2
Hip Thrust (Machine)
4
8-15 reps
RPE 6.5
3
Leg Extension (Banded)
3
10-15 reps
RPE 6.5
4
Lunge (Dumbbell)
3
8-12 reps
RPE 6.5
5
Goblet Squat
2
8-10 reps
RPE 6.5
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6-10 Reps
@6.5
2
Leg Press
4 Sets
8-12 Reps
@6.5
3
Good Morning
3 Sets
6-8 Reps
@6.5
4
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@6.5
5
Seated Hamstring Curl
3 Sets
10-15 Reps
@6.5
6
Calf Raise (Machine)
4 Sets
12-20 Reps
@6.5
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@6.5
2
Hip Thrust (Machine)
4 Sets
8-15 Reps
@6.5
3
Leg Extension (Banded)
3 Sets
10-15 Reps
@6.5
4
Lunge (Dumbbell)
3 Sets
8-12 Reps
@6.5
5
Goblet Squat
2 Sets
8-10 Reps
@6.5