Legs and back focused
Build strength and endurance with 16 weeks of targeted back and leg training (double progression).
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 1 | 8 reps | @9 |
| 2 | 12 reps | @8 | ||
| 2 | Single Leg Romanian Deadlift | 2 | 8–12 reps | @8.5 |
| 3 | Leg Press | 2 | 12 reps | @8.5 |
| 4 | Leg Extension | 3 | 12 reps | @8.5 |
| 5 | Single Leg Calf Raise | 3 | 12 reps | @8 |
| 6 | Ab Wheel | 3 | 15–20 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | AMRAP | @8.5 |
| 2 | Incline Bench Press (Dumbbell) | 2 | 10 reps | @8.5 |
| 3 | Overhead Press (Barbell) | 3 | 6–8 reps | @8 |
| 4 | Tricep Extension (Cable) | 2 | 8–12 reps | @7.5 |
| 5 | Tricep Pushdown (Cable) | 2 | 8–12 reps | @7.5 |
| 6 | Lateral Raise (Cable) | 2 | 12 reps | @7.5 |
| 7 | Rear Delt Fly (Machine) | 2 | 12 reps | @8 |
| 8 | Leg Raise (Captain's Chair) | 1 | 16–20 reps | @8 |
| 2 | 16–20 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 2 | 6–8 reps | @7 |
| 2 | Hip Thrust (Machine) | 3 | 10–12 reps | @9 |
| 3 | Leg Curl | 3 | 12 reps | @8.5 |
| 4 | Single Leg Calf Raise | 3 | 12 reps | @8.5 |
| 5 | Ab Wheel | 3 | 16–20 reps | @8 |
| 6 | Good Morning | 3 | 12–16 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Neutral Grip, Bodyweight) | 2 | AMRAP | @8.5 |
| 2 | Lat Pulldown | 2 | 6–8 reps | @8.5 |
| 3 | Chest Supported Row (Dumbbell) | 2 | 12 reps | @8.5 |
| 4 | T-Bar Row | 2 | 8 reps | @8.5 |
| 5 | Shrug (Dumbbell) | 2 | 12 reps | @8 |
| 6 | Incline Curl (Dumbbell) | 3 | 8–12 reps | @8.5 |
| 7 | Leg Raise (Captain's Chair) | 3 | 15–20 reps | @8 |
| 8 | Lu Raise | 2 | AMRAP | @7 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Legs and back focused is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Legs and back focused is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Legs and back focused is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
