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Lower bod

by Natalie S.

Program Description

Unleash your leg strength with the **Lower Bod** program, a comprehensive 18-week journey designed to sculpt and strengthen your lower body. With workouts scheduled 18 times throughout the program, you'll engage in a variety of targeted exercises, including leg extensions, lunges, and squats, utilizing both machines and dumbbells. Each session focuses on high-rep sets to maximize muscle endurance and growth, ensuring you build a powerful foundation. Get ready to elevate your training and achieve the lower body of your dreams!

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    18 weeks
  • Time Per Workout
    30 minutes
  • Created
    Dec 06, 2025 03:13
  • Last Edited
    Dec 06, 2025 05:56
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
28.6%
Glutes
22.9%
Hamstrings
20%
Adductors
14.3%
Abductors
5.7%
Abs
5.7%
Lower Back
2.9%
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GooglePlay
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Sumo Squat
3
12 reps
RPE 8
7
Front Squat (Dumbbell)
3
12 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Leg Extension
3 Sets
12 Reps
@8
2
Hip Adductor (Machine)
3 Sets
12 Reps
@8
3
Hip Abductor (Machine)
3 Sets
12 Reps
@8
4
Lunge (Dumbbell)
3 Sets
12 Reps
@8
5
Goblet Squat
3 Sets
12 Reps
@8
6
Sumo Squat
3 Sets
12 Reps
@8
7
Front Squat (Dumbbell)
3 Sets
12 Reps
@8
Day 2
1
Leg Extension
3 Sets
12 Reps
@8
2
Hip Adductor (Machine)
3 Sets
12 Reps
@8
3
Hip Abductor (Machine)
3 Sets
12 Reps
@8
4
Lunge (Dumbbell)
3 Sets
12 Reps
@8
5
Goblet Squat
3 Sets
12 Reps
@8
6
Sumo Squat
3 Sets
12 Reps
@8
7
Front Squat (Dumbbell)
3 Sets
12 Reps
@8