Program Description
returning to leg training. Emphasizing single leg moves
Program Overview
- LevelBeginner, Novice
- GoalAthletics
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedJan 23, 2026 08:32
- Last EditedJan 28, 2026 10:21
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.5%
Glutes
10.4%
Triceps
10.3%
Front Delts
10%
Upper Back
7.5%
Hamstrings
7.2%
Middle Delts
6.6%
Abs
6.6%
Chest
6.5%
Biceps
5.6%
Lats
5.5%
Lower Back
3.7%
Rear Delts
2.9%
Other
2.7%
Forearms
1.4%
Adductors
0.9%
Calves
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Bulgarian Split Squat (Dumbbell)
3
-
1B
Bench Press (Dumbbell)
3
-
2
Broad Jump
2
-
3A
Single Arm Row (Dumbbell)
3
-
3B
Hip Thrust (Machine)
3
-
4A
Face Pull
3
-
4B
Hanging Leg Raise
2
-
5A
Lateral Raise (Cable)
3
-
5B
Hammer Curl (Dumbbell)
2
-
5C
Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
4
-
1B
Bench Press (Dumbbell)
4
-
2
Broad Jump
3
-
3A
Single Arm Row (Dumbbell)
4
-
3B
Hip Thrust (Machine)
4
-
4A
Face Pull
3
-
4B
Hanging Leg Raise
2
-
5A
Lateral Raise (Cable)
3
-
5B
Hammer Curl (Dumbbell)
2
-
5C
Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
4
-
1B
Bench Press (Dumbbell)
4
-
2
Broad Jump
3
-
3A
Single Arm Row (Dumbbell)
4
-
3B
Hip Thrust (Machine)
4
-
4A
Face Pull
3
-
4B
Hanging Leg Raise
2
-
5A
Lateral Raise (Cable)
3
-
5B
Hammer Curl (Dumbbell)
2
-
5C
Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
4
-
1B
Bench Press (Dumbbell)
4
-
2
Broad Jump
3
-
3A
Single Arm Row (Dumbbell)
4
-
3B
Hip Thrust (Machine)
4
-
4A
Face Pull
3
-
4B
Hanging Leg Raise
2
-
5A
Lateral Raise (Cable)
3
-
5B
Hammer Curl (Dumbbell)
2
-
5C
Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
4
-
1B
Bench Press (Dumbbell)
4
-
2
Broad Jump
3
-
3A
Single Arm Row (Dumbbell)
4
-
3B
Hip Thrust (Machine)
4
-
4A
Face Pull
3
-
4B
Hanging Leg Raise
2
-
5A
Lateral Raise (Cable)
3
-
5B
Hammer Curl (Dumbbell)
2
-
5C
Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
4
-
1B
Bench Press (Dumbbell)
4
-
2
Broad Jump
3
-
3A
Single Arm Row (Dumbbell)
4
-
3B
Hip Thrust (Machine)
4
-
4A
Face Pull
3
-
4B
Hanging Leg Raise
2
-
5A
Lateral Raise (Cable)
3
-
5B
Hammer Curl (Dumbbell)
2
-
5C
Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
4
-
1B
Bench Press (Dumbbell)
4
-
2
Broad Jump
3
-
3A
Single Arm Row (Dumbbell)
4
-
3B
Hip Thrust (Machine)
4
-
4A
Face Pull
3
-
4B
Hanging Leg Raise
2
-
5A
Lateral Raise (Cable)
3
-
5B
Hammer Curl (Dumbbell)
2
-
5C
Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
4
-
1B
Bench Press (Dumbbell)
4
-
2
Broad Jump
3
-
3A
Single Arm Row (Dumbbell)
4
-
3B
Hip Thrust (Machine)
4
-
4A
Face Pull
3
-
4B
Hanging Leg Raise
2
-
5A
Lateral Raise (Cable)
3
-
5B
Hammer Curl (Dumbbell)
2
-
5C
Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
-
2A
Lat Pulldown
3
-
2B
Dip (Bodyweight)
3
-
2C
Hanging Leg Raise
2
-
3
Box Jump
2
-
4
Single Leg Romanian Deadlift
3
-
5A
Incline Curl (Dumbbell)
2
-
5B
Skull Crusher (Dumbbell)
2
-
5C
Lateral Raise (Dumbbell)
3
-
6
Pec Deck (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2A
Lat Pulldown
4
-
2B
Dip (Bodyweight)
4
-
2C
Hanging Leg Raise
2
-
3
Box Jump
3
-
4
Single Leg Romanian Deadlift
4
-
5A
Incline Curl (Dumbbell)
2
-
5B
Skull Crusher (Dumbbell)
2
-
5C
Lateral Raise (Dumbbell)
3
-
6
Pec Deck (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2A
Lat Pulldown
4
-
2B
Dip (Bodyweight)
4
-
2C
Hanging Leg Raise
2
-
3
Box Jump
3
-
4
Single Leg Romanian Deadlift
4
-
5A
Incline Curl (Dumbbell)
2
-
5B
Skull Crusher (Dumbbell)
2
-
5C
Lateral Raise (Dumbbell)
3
-
6
Pec Deck (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2A
Lat Pulldown
4
-
2B
Dip (Bodyweight)
4
-
2C
Hanging Leg Raise
2
-
3
Box Jump
3
-
4
Single Leg Romanian Deadlift
4
-
5A
Incline Curl (Dumbbell)
2
-
5B
Skull Crusher (Dumbbell)
2
-
5C
Lateral Raise (Dumbbell)
3
-
6
Pec Deck (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2A
Lat Pulldown
4
-
2B
Dip (Bodyweight)
4
-
2C
Hanging Leg Raise
2
-
3
Box Jump
3
-
4
Single Leg Romanian Deadlift
4
-
5A
Incline Curl (Dumbbell)
2
-
5B
Skull Crusher (Dumbbell)
2
-
5C
Lateral Raise (Dumbbell)
3
-
6
Pec Deck (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2A
Lat Pulldown
4
-
2B
Dip (Bodyweight)
4
-
2C
Hanging Leg Raise
2
-
3
Box Jump
3
-
4
Single Leg Romanian Deadlift
4
-
5A
Incline Curl (Dumbbell)
2
-
5B
Skull Crusher (Dumbbell)
2
-
5C
Lateral Raise (Dumbbell)
3
-
6
Pec Deck (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2A
Lat Pulldown
4
-
2B
Dip (Bodyweight)
4
-
2C
Hanging Leg Raise
2
-
3
Box Jump
3
-
4
Single Leg Romanian Deadlift
4
-
5A
Incline Curl (Dumbbell)
2
-
5B
Skull Crusher (Dumbbell)
2
-
5C
Lateral Raise (Dumbbell)
3
-
6
Pec Deck (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2A
Lat Pulldown
4
-
2B
Dip (Bodyweight)
4
-
2C
Hanging Leg Raise
2
-
3
Box Jump
3
-
4
Single Leg Romanian Deadlift
4
-
5A
Incline Curl (Dumbbell)
2
-
5B
Skull Crusher (Dumbbell)
2
-
5C
Lateral Raise (Dumbbell)
3
-
6
Pec Deck (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
-
1B
Lunge (Dumbbell)
3
-
2A
Reverse Hyperextension
3
-
2B
Deficit Push Up
3
-
3
Lateral Jump
2
-
4
Chest Supported Row (Machine)
3
-
5A
Lateral Raise (Cable)
3
-
5B
Bayesian Curl
2
-
5C
Overhead Tricep Extension (Cable)
2
-
5D
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
-
1B
Lunge (Dumbbell)
4
-
2A
Reverse Hyperextension
4
-
2B
Deficit Push Up
4
-
3
Lateral Jump
3
-
4
Chest Supported Row (Machine)
4
-
5A
Lateral Raise (Cable)
3
-
5B
Bayesian Curl
2
-
5C
Overhead Tricep Extension (Cable)
2
-
5D
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
-
1B
Lunge (Dumbbell)
4
-
2A
Reverse Hyperextension
4
-
2B
Deficit Push Up
4
-
3
Lateral Jump
3
-
4
Chest Supported Row (Machine)
4
-
5A
Lateral Raise (Cable)
3
-
5B
Bayesian Curl
2
-
5C
Overhead Tricep Extension (Cable)
2
-
5D
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
-
1B
Lunge (Dumbbell)
4
-
2A
Reverse Hyperextension
4
-
2B
Deficit Push Up
4
-
3
Lateral Jump
3
-
4
Chest Supported Row (Machine)
4
-
5A
Lateral Raise (Cable)
3
-
5B
Bayesian Curl
2
-
5C
Overhead Tricep Extension (Cable)
2
-
5D
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
-
1B
Lunge (Dumbbell)
4
-
2A
Reverse Hyperextension
4
-
2B
Deficit Push Up
4
-
3
Lateral Jump
3
-
4
Chest Supported Row (Machine)
4
-
5A
Lateral Raise (Cable)
3
-
5B
Bayesian Curl
2
-
5C
Overhead Tricep Extension (Cable)
2
-
5D
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
-
1B
Lunge (Dumbbell)
4
-
2A
Reverse Hyperextension
4
-
2B
Deficit Push Up
4
-
3
Lateral Jump
3
-
4
Chest Supported Row (Machine)
4
-
5A
Lateral Raise (Cable)
3
-
5B
Bayesian Curl
2
-
5C
Overhead Tricep Extension (Cable)
2
-
5D
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
-
1B
Lunge (Dumbbell)
4
-
2A
Reverse Hyperextension
4
-
2B
Deficit Push Up
4
-
3
Lateral Jump
3
-
4
Chest Supported Row (Machine)
4
-
5A
Lateral Raise (Cable)
3
-
5B
Bayesian Curl
2
-
5C
Overhead Tricep Extension (Cable)
2
-
5D
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
-
1B
Lunge (Dumbbell)
4
-
2A
Reverse Hyperextension
4
-
2B
Deficit Push Up
4
-
3
Lateral Jump
3
-
4
Chest Supported Row (Machine)
4
-
5A
Lateral Raise (Cable)
3
-
5B
Bayesian Curl
2
-
5C
Overhead Tricep Extension (Cable)
2
-
5D
Cable Crunch
2
-
Week 1
1 / 8 Weeks
Day 1
1A
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
1 Set
-
-
-
1B
Bench Press (Dumbbell)1 Set
1 Set
1 Set
-
-
-
2
Broad Jump1 Set
1 Set
-
-
3A
Single Arm Row (Dumbbell)1 Set
1 Set
1 Set
-
-
-
3B
Hip Thrust (Machine)1 Set
1 Set
1 Set
-
-
-
4A
Face Pull1 Set
1 Set
1 Set
-
-
-
4B
Hanging Leg Raise1 Set
1 Set
-
-
5A
Lateral Raise (Cable)1 Set
1 Set
1 Set
-
-
-
5B
Hammer Curl (Dumbbell)1 Set
1 Set
-
-
5C
Tricep Extension (Cable)1 Set
1 Set
-
-
Day 2
1
Step-Up (Weighted)1 Set
1 Set
1 Set
-
-
-
2A
Lat Pulldown1 Set
1 Set
1 Set
-
-
-
2B
Dip (Bodyweight)1 Set
1 Set
1 Set
-
-
-
2C
Hanging Leg Raise1 Set
1 Set
-
-
3
Box Jump1 Set
1 Set
-
-
4
Single Leg Romanian Deadlift1 Set
1 Set
1 Set
-
-
-
5A
Incline Curl (Dumbbell)1 Set
1 Set
-
-
5B
Skull Crusher (Dumbbell)1 Set
1 Set
-
-
5C
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
-
-
-
6
Pec Deck (Machine)1 Set
1 Set
-
-
Day 3
1A
Overhead Press (Dumbbell)1 Set
1 Set
1 Set
-
-
-
1B
Lunge (Dumbbell)1 Set
1 Set
1 Set
-
-
-
2A
Reverse Hyperextension1 Set
1 Set
1 Set
-
-
-
2B
Deficit Push Up1 Set
1 Set
1 Set
-
-
-
3
Lateral Jump1 Set
1 Set
-
-
4
Chest Supported Row (Machine)1 Set
1 Set
1 Set
-
-
-
5A
Lateral Raise (Cable)1 Set
1 Set
1 Set
-
-
-
5B
Bayesian Curl1 Set
1 Set
-
-
5C
Overhead Tricep Extension (Cable)1 Set
1 Set
-
-
5D
Cable Crunch1 Set
1 Set
-
-