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Trying to be better

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Program Description

Get up and do something

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 05, 2025 04:27
  • Last Edited
    Jun 18, 2025 09:22

Summary

Embark on a transformative 4-week journey with "Trying to be better," designed for those ready to elevate their fitness game. This program features 4 days of targeted workouts, focusing on leg strength and stability through a variety of machine and bodyweight exercises. Each session is crafted to challenge your limits, enhance muscle tone, and improve overall performance. Whether you’re looking to build strength or refine your technique, this comprehensive plan provides the structure and motivation you need to achieve your goals. Get ready to feel the burn and see results!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10-12 reps
RPE 6
2
Leg Press
4
10-12 reps
RPE 6.5
3
Leg Extension
4
10-12 reps
RPE 6.5
4
Lying Leg Curl
4
8-10 reps
RPE 7
5
Back Extension
4
8-10 reps
RPE 6.5
6
Single Leg Press
4
10-12 reps
RPE 6.5
7
Seated Calf Raise
4
12-16 reps
RPE 6.5
8
Standing Calf Raise
4
8-12 reps
RPE 6.5
9
Hip Thrust (Barbell)
4
6 reps
RPE 7
10
Seated Hamstring Curl
4
10-12 reps
RPE 6.5
11
Hip Thrust (Dumbbell)
4
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10-12 reps
RPE 6
2
Leg Press
4
10-12 reps
RPE 6.5
3
Leg Extension
4
10-12 reps
RPE 6.5
4
Lying Leg Curl
4
8-10 reps
RPE 7
5
Back Extension
4
8-10 reps
RPE 6.5
6
Single Leg Press
4
10-12 reps
RPE 6.5
7
Seated Calf Raise
4
12-16 reps
RPE 6.5
8
Standing Calf Raise
4
8-12 reps
RPE 6.5
9
Hip Thrust (Barbell)
4
6 reps
RPE 7
10
Seated Hamstring Curl
4
10-12 reps
RPE 6.5
11
Hip Thrust (Dumbbell)
4
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10-12 reps
RPE 6
2
Leg Press
4
10-12 reps
RPE 6.5
3
Leg Extension
4
10-12 reps
RPE 6.5
4
Lying Leg Curl
4
8-10 reps
RPE 7
5
Back Extension
4
8-10 reps
RPE 6.5
6
Single Leg Press
4
10-12 reps
RPE 6.5
7
Seated Calf Raise
4
12-16 reps
RPE 6.5
8
Standing Calf Raise
4
8-12 reps
RPE 6.5
9
Hip Thrust (Barbell)
4
6 reps
RPE 7
10
Seated Hamstring Curl
4
10-12 reps
RPE 6.5
11
Hip Thrust (Dumbbell)
4
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10-12 reps
RPE 6
2
Leg Press
4
10-12 reps
RPE 6.5
3
Leg Extension
4
10-12 reps
RPE 6.5
4
Lying Leg Curl
4
8-10 reps
RPE 7
5
Back Extension
4
8-10 reps
RPE 6.5
6
Single Leg Press
4
10-12 reps
RPE 6.5
7
Seated Calf Raise
4
12-16 reps
RPE 6.5
8
Standing Calf Raise
4
8-12 reps
RPE 6.5
9
Hip Thrust (Barbell)
4
6 reps
RPE 7
10
Seated Hamstring Curl
4
10-12 reps
RPE 6.5
11
Hip Thrust (Dumbbell)
4
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
8 reps
RPE 6.5
2
Front Raise
4
10-12 reps
RPE 7
3
Hammer Curl
4
8-12 reps
RPE 7
4
Dumbbell Row
8
8-10 reps
RPE 7
5
Lat Pulldown
4
8 reps
RPE 7
6
Pec Fly (Dumbbell)
4
8 reps
RPE 7
7
Pec Deck (Machine)
4
8 reps
RPE 7
8
Chest Press (Machine)
4
8 reps
RPE 7
9
Underhand Lat Pulldown
4
8 reps
RPE 6.5
10
Wide Grip Lat Pulldown
4
8 reps
RPE 6.5
11
Lying Rear Lateral Raise
4
6-8 reps
RPE 7
12
Lat Pulldown (Close Grip)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
8 reps
RPE 6.5
2
Front Raise
4
10-12 reps
RPE 7
3
Hammer Curl
4
8-12 reps
RPE 7
4
Dumbbell Row
8
8-10 reps
RPE 7
5
Lat Pulldown
4
8 reps
RPE 7
6
Pec Fly (Dumbbell)
4
8 reps
RPE 7
7
Pec Deck (Machine)
4
8 reps
RPE 7
8
Chest Press (Machine)
4
8 reps
RPE 7
9
Underhand Lat Pulldown
4
8 reps
RPE 6.5
10
Wide Grip Lat Pulldown
4
8 reps
RPE 6.5
11
Lying Rear Lateral Raise
4
6-8 reps
RPE 7
12
Lat Pulldown (Close Grip)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
8 reps
RPE 6.5
2
Front Raise
4
10-12 reps
RPE 7
3
Hammer Curl
4
8-12 reps
RPE 7
4
Dumbbell Row
8
8-10 reps
RPE 7
5
Lat Pulldown
4
8 reps
RPE 7
6
Pec Fly (Dumbbell)
4
8 reps
RPE 7
7
Pec Deck (Machine)
4
8 reps
RPE 7
8
Chest Press (Machine)
4
8 reps
RPE 7
9
Underhand Lat Pulldown
4
8 reps
RPE 6.5
10
Wide Grip Lat Pulldown
4
8 reps
RPE 6.5
11
Lying Rear Lateral Raise
4
6-8 reps
RPE 7
12
Lat Pulldown (Close Grip)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
8 reps
RPE 6.5
2
Front Raise
4
10-12 reps
RPE 7
3
Hammer Curl
4
8-12 reps
RPE 7
4
Dumbbell Row
8
8-10 reps
RPE 7
5
Lat Pulldown
4
8 reps
RPE 7
6
Pec Fly (Dumbbell)
4
8 reps
RPE 7
7
Pec Deck (Machine)
4
8 reps
RPE 7
8
Chest Press (Machine)
4
8 reps
RPE 7
9
Underhand Lat Pulldown
4
8 reps
RPE 6.5
10
Wide Grip Lat Pulldown
4
8 reps
RPE 6.5
11
Lying Rear Lateral Raise
4
6-8 reps
RPE 7
12
Lat Pulldown (Close Grip)
4
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
10km Row
1
20 mins
RPE 8
2
Kettlebell Swing
4
10-12 reps
RPE 8
3
Snatch (Kettlebell)
4
8 reps
RPE 7.5
4
Walk
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
10km Row
1
20 mins
RPE 8
2
Kettlebell Swing
4
10-12 reps
RPE 8
3
Snatch (Kettlebell)
4
8 reps
RPE 7.5
4
Walk
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
10km Row
1
20 mins
RPE 8
2
Kettlebell Swing
4
10-12 reps
RPE 8
3
Snatch (Kettlebell)
4
8 reps
RPE 7.5
4
Walk
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
10km Row
1
20 mins
RPE 8
2
Kettlebell Swing
4
10-12 reps
RPE 8
3
Snatch (Kettlebell)
4
8 reps
RPE 7.5
4
Walk
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10-12 reps
RPE 6.5
2
Lat Pulldown
4
8 reps
RPE 7
3
Leg Extension
4
8 reps
RPE 7
4
Single Leg Press
8
8 reps
RPE 7
5
Single Arm Iso Row
4
6 reps
RPE 6.5
6
Leg Press (45 Degrees)
4
8-12 reps
RPE 7
7
Hip Abductor (Machine)
4
8 reps
RPE 7
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 7
9
Behind-the-Neck Lat Pulldown
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10-12 reps
RPE 6.5
2
Lat Pulldown
4
8 reps
RPE 7
3
Leg Extension
4
8 reps
RPE 7
4
Single Leg Press
8
8 reps
RPE 7
5
Single Arm Iso Row
4
6 reps
RPE 6.5
6
Leg Press (45 Degrees)
4
8-12 reps
RPE 7
7
Hip Abductor (Machine)
4
8 reps
RPE 7
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 7
9
Behind-the-Neck Lat Pulldown
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10-12 reps
RPE 6.5
2
Lat Pulldown
4
8 reps
RPE 7
3
Leg Extension
4
8 reps
RPE 7
4
Single Leg Press
8
8 reps
RPE 7
5
Single Arm Iso Row
4
6 reps
RPE 6.5
6
Leg Press (45 Degrees)
4
8-12 reps
RPE 7
7
Hip Abductor (Machine)
4
8 reps
RPE 7
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 7
9
Behind-the-Neck Lat Pulldown
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10-12 reps
RPE 6.5
2
Lat Pulldown
4
8 reps
RPE 7
3
Leg Extension
4
8 reps
RPE 7
4
Single Leg Press
8
8 reps
RPE 7
5
Single Arm Iso Row
4
6 reps
RPE 6.5
6
Leg Press (45 Degrees)
4
8-12 reps
RPE 7
7
Hip Abductor (Machine)
4
8 reps
RPE 7
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 7
9
Behind-the-Neck Lat Pulldown
4
8 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Leg Curl
4 Sets
10-12 Reps
@6
2
Leg Press
4 Sets
10-12 Reps
@6.5
3
Leg Extension
4 Sets
10-12 Reps
@6.5
4
Lying Leg Curl
4 Sets
8-10 Reps
@7
5
Back Extension
4 Sets
8-10 Reps
@6.5
6
Single Leg Press
4 Sets
10-12 Reps
@6.5
7
Seated Calf Raise
4 Sets
12-16 Reps
@6.5
8
Standing Calf Raise
4 Sets
8-12 Reps
@6.5
9
Hip Thrust (Barbell)
4 Sets
6 Reps
@7
10
Seated Hamstring Curl
4 Sets
10-12 Reps
@6.5
11
Hip Thrust (Dumbbell)
4 Sets
5 Reps
@7
Day 2
1
Face Pull
4 Sets
8 Reps
@6.5
2
Front Raise
4 Sets
10-12 Reps
@7
3
Hammer Curl
4 Sets
8-12 Reps
@7
4
Dumbbell Row
8 Sets
8-10 Reps
@7
5
Lat Pulldown
4 Sets
8 Reps
@7
6
Pec Fly (Dumbbell)
4 Sets
8 Reps
@7
7
Pec Deck (Machine)
4 Sets
8 Reps
@7
8
Chest Press (Machine)
4 Sets
8 Reps
@7
9
Underhand Lat Pulldown
4 Sets
8 Reps
@6.5
10
Wide Grip Lat Pulldown
4 Sets
8 Reps
@6.5
11
Lying Rear Lateral Raise
4 Sets
6-8 Reps
@7
12
Lat Pulldown (Close Grip)
4 Sets
8 Reps
@6.5
Day 3
1
10km Row
1 Set
20 mins
@8
2
Kettlebell Swing
4 Sets
10-12 Reps
@8
3
Snatch (Kettlebell)
4 Sets
8 Reps
@7.5
4
Walk
1 Set
30 mins
@7
Day 4
1
Leg Curl
4 Sets
10-12 Reps
@6.5
2
Lat Pulldown
4 Sets
8 Reps
@7
3
Leg Extension
4 Sets
8 Reps
@7
4
Single Leg Press
8 Sets
8 Reps
@7
5
Single Arm Iso Row
4 Sets
6 Reps
@6.5
6
Leg Press (45 Degrees)
4 Sets
8-12 Reps
@7
7
Hip Abductor (Machine)
4 Sets
8 Reps
@7
8
Lat Pulldown (Close Grip)
4 Sets
8 Reps
@7
9
Behind-the-Neck Lat Pulldown
4 Sets
8 Reps
@7