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LEGS

by Tristan O.
13 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
    Sep 10, 2025 09:58

Summary

Get ready to sculpt and strengthen your lower body with this comprehensive 4-week LEGS program. Designed for three workouts each week, you'll tackle a variety of exercises including Zercher Squats, Single Leg Press, and Nordic Curls, ensuring a balanced approach to building strength and endurance. Each session is crafted to challenge your limits, with a focus on key muscle groups like quadriceps, hamstrings, and calves. Perfect for lifters of all levels, this program will help you achieve powerful legs and improved athletic performance.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
27.2%
Quadriceps
23.5%
Calves
18.5%
Glutes
17.3%
Abs
9.9%
Lower Back
2.5%
Adductors
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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