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LEGS

by Tristan O.
9 athletes joined

Program Description

I train legs.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 15, 2024 04:15
  • Last Edited
    Oct 20, 2024 09:47
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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
Zercher Pin Squats
3
5 reps
RPE 9
2
Seated Hamstring Curl
3
8 reps
RPE 8
3
Single Leg Press
3
10 reps
RPE 7
4
Calf Raise (Leg Press)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Pin Squats
3
5 reps
RPE 9
2
Seated Hamstring Curl
3
8 reps
RPE 8
3
Single Leg Press
3
10 reps
RPE 7
4
Calf Raise (Leg Press)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Pin Squats
3
5 reps
RPE 9
2
Seated Hamstring Curl
3
8 reps
RPE 8
3
Single Leg Press
3
10 reps
RPE 7
4
Calf Raise (Leg Press)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Pin Squats
3
5 reps
RPE 9
2
Seated Hamstring Curl
3
8 reps
RPE 8
3
Single Leg Press
3
10 reps
RPE 7
4
Calf Raise (Leg Press)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
RPE 9
2
Nordic Curl
3
5 reps
RPE 9
3
Zercher Lunges
3
8 reps
RPE 8
4
Seated Calf Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
RPE 9
2
Nordic Curl
3
5 reps
RPE 9
3
Zercher Lunges
3
8 reps
RPE 8
4
Seated Calf Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
RPE 9
2
Nordic Curl
3
5 reps
RPE 9
3
Zercher Lunges
3
8 reps
RPE 8
4
Seated Calf Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
RPE 9
2
Nordic Curl
3
5 reps
RPE 9
3
Zercher Lunges
3
8 reps
RPE 8
4
Seated Calf Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8 reps
RPE 9
2
Glute-Ham Raise
3
8 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Standing Calf Raise
3
10 reps
RPE 6
5
Decline Crunch
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8 reps
RPE 9
2
Glute-Ham Raise
3
8 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Standing Calf Raise
3
10 reps
RPE 6
5
Decline Crunch
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8 reps
RPE 9
2
Glute-Ham Raise
3
8 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Standing Calf Raise
3
10 reps
RPE 6
5
Decline Crunch
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8 reps
RPE 9
2
Glute-Ham Raise
3
8 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Standing Calf Raise
3
10 reps
RPE 6
5
Decline Crunch
3
10 reps
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Zercher Pin Squats
3 Sets
5 Reps
@9
2
Seated Hamstring Curl
3 Sets
8 Reps
@8
3
Single Leg Press
3 Sets
10 Reps
@7
4
Calf Raise (Leg Press)
3 Sets
10 Reps
@6
Day 2
1
Belt Squat
3 Sets
10 Reps
@9
2
Nordic Curl
3 Sets
5 Reps
@9
3
Zercher Lunges
3 Sets
8 Reps
@8
4
Seated Calf Raise
3 Sets
10 Reps
@6
Day 3
1
Zercher Squat (Barbell)
3 Sets
8 Reps
@9
2
Glute-Ham Raise
3 Sets
8 Reps
@8
3
Leg Extension
3 Sets
10 Reps
@7
4
Standing Calf Raise
3 Sets
10 Reps
@6
5
Decline Crunch
3 Sets
10 Reps
@6