logo
BoostcampPNG

Leg Heavy

by Joshua J.

Program Description

To gain strength and musculature overall but with an extra focus on leg development.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 01, 2025 06:24
  • Last Edited
    Jun 18, 2025 08:54

Summary

Unleash your lower body potential with the **Leg Heavy** program, a dedicated 4-week journey designed to sculpt and strengthen your legs. With five intense workouts each week, you'll tackle a variety of exercises, including monster walks, leg curls, and hip thrusts, utilizing both bodyweight and gym machines. This program is perfect for those ready to push their limits and build powerful legs that can handle any challenge. Get ready to feel the burn and see the results!
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
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
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Leg Extension
3
20 reps
RPE 6-7.5
3
Squat (Smith Machine)
3
2
6 reps
10 reps
RPE 7
RPE 7
4
Hip Thrust (smith Machine)
4
10 reps
RPE 7
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
6
Calf Machine (pf)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Leg Extension
3
20 reps
RPE 6-7.5
3
Squat (Smith Machine)
3
2
6 reps
10 reps
RPE 7
RPE 7
4
Hip Thrust (smith Machine)
4
10 reps
RPE 7
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
6
Calf Machine (pf)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Leg Extension
3
20 reps
RPE 6-7.5
3
Squat (Smith Machine)
3
2
6 reps
10 reps
RPE 7
RPE 7
4
Hip Thrust (smith Machine)
4
10 reps
RPE 7
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
6
Calf Machine (pf)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Leg Extension
3
20 reps
RPE 6-7.5
3
Squat (Smith Machine)
3
2
6 reps
10 reps
RPE 7
RPE 7
4
Hip Thrust (smith Machine)
4
10 reps
RPE 7
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
6
Calf Machine (pf)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
20 reps
RPE 7
2
Hammer Strength MTS Row
4
2
6 reps
10 reps
RPE 7
RPE 7
3
1 Arm Row (Dumbbell)
4
10 reps
-
4A
High Row
3
10 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10 reps
RPE 7
5A
Hammer Curl
3
12 reps
RPE 7
5B
Hammer Strength Ab Crunch
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
20 reps
RPE 7
2
Hammer Strength MTS Row
4
2
6 reps
10 reps
RPE 7
RPE 7
3
1 Arm Row (Dumbbell)
4
10 reps
-
4A
High Row
3
10 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10 reps
RPE 7
5A
Hammer Curl
3
12 reps
RPE 7
5B
Hammer Strength Ab Crunch
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
20 reps
RPE 7
2
Hammer Strength MTS Row
4
2
6 reps
10 reps
RPE 7
RPE 7
3
1 Arm Row (Dumbbell)
4
10 reps
-
4A
High Row
3
10 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10 reps
RPE 7
5A
Hammer Curl
3
12 reps
RPE 7
5B
Hammer Strength Ab Crunch
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
20 reps
RPE 7
2
Hammer Strength MTS Row
4
2
6 reps
10 reps
RPE 7
RPE 7
3
1 Arm Row (Dumbbell)
4
10 reps
-
4A
High Row
3
10 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10 reps
RPE 7
5A
Hammer Curl
3
12 reps
RPE 7
5B
Hammer Strength Ab Crunch
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Leg Curl
3
10 reps
RPE 7
3
Hip Thrust (smith Machine)
4
5 reps
RPE 7
4
Romanian Deadlift Smith Machine
4
2
8 reps
12 reps
RPE 7
RPE 7
5
Back Extension (Weighted)
3
10 reps
RPE 7
6
Seated Calf Raise
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Leg Curl
3
10 reps
RPE 7
3
Hip Thrust (smith Machine)
4
5 reps
RPE 7
4
Romanian Deadlift Smith Machine
4
2
8 reps
12 reps
RPE 7
RPE 7
5
Back Extension (Weighted)
3
10 reps
RPE 7
6
Seated Calf Raise
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Leg Curl
3
10 reps
RPE 7
3
Hip Thrust (smith Machine)
4
5 reps
RPE 7
4
Romanian Deadlift Smith Machine
4
2
8 reps
12 reps
RPE 7
RPE 7
5
Back Extension (Weighted)
3
10 reps
RPE 7
6
Seated Calf Raise
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Leg Curl
3
10 reps
RPE 7
3
Hip Thrust (smith Machine)
4
5 reps
RPE 7
4
Romanian Deadlift Smith Machine
4
2
8 reps
12 reps
RPE 7
RPE 7
5
Back Extension (Weighted)
3
10 reps
RPE 7
6
Seated Calf Raise
4
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 7
2
Incline Chest Press (Machine)
3
2
8 reps
12 reps
RPE 7
RPE 7
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
4A
Pec Deck (Machine)
3
10 reps
RPE 7
4B
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
5
French Press
3
12 reps
RPE 7
6A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6B
Hammer Strength Ab Crunch
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 7
2
Incline Chest Press (Machine)
3
2
8 reps
12 reps
RPE 7
RPE 7
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
4A
Pec Deck (Machine)
3
10 reps
RPE 7
4B
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
5
French Press
3
12 reps
RPE 7
6A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6B
Hammer Strength Ab Crunch
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 7
2
Incline Chest Press (Machine)
3
2
8 reps
12 reps
RPE 7
RPE 7
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
4A
Pec Deck (Machine)
3
10 reps
RPE 7
4B
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
5
French Press
3
12 reps
RPE 7
6A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6B
Hammer Strength Ab Crunch
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 7
2
Incline Chest Press (Machine)
3
2
8 reps
12 reps
RPE 7
RPE 7
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
4A
Pec Deck (Machine)
3
10 reps
RPE 7
4B
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
5
French Press
3
12 reps
RPE 7
6A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6B
Hammer Strength Ab Crunch
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Single Leg Press
2
3
15 reps
8 reps
RPE 7
RPE 7
3
Good Morning
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
-
5
Lying Leg Curl
4
10 reps
RPE 7
6
Standing Calf Raise
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Single Leg Press
2
3
15 reps
8 reps
RPE 7
RPE 7
3
Good Morning
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
-
5
Lying Leg Curl
4
10 reps
RPE 7
6
Standing Calf Raise
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Single Leg Press
2
3
15 reps
8 reps
RPE 7
RPE 7
3
Good Morning
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
-
5
Lying Leg Curl
4
10 reps
RPE 7
6
Standing Calf Raise
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Single Leg Press
2
3
15 reps
8 reps
RPE 7
RPE 7
3
Good Morning
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
-
5
Lying Leg Curl
4
10 reps
RPE 7
6
Standing Calf Raise
3
12 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Monster Walks (hip Circle)
3 Sets
10 Reps
@7
2
Leg Extension
3 Sets
20 Reps
@6-7.5
3
Squat (Smith Machine)
3 Sets
2 Sets
6 Reps
10 Reps
@7
@7
4
Hip Thrust (smith Machine)
4 Sets
10 Reps
@7
5
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@7
6
Calf Machine (pf)
4 Sets
10 Reps
@7
Day 3
1
Monster Walks (hip Circle)
3 Sets
10 Reps
@7
2
Leg Curl
3 Sets
10 Reps
@7
3
Hip Thrust (smith Machine)
4 Sets
5 Reps
@7
4
Romanian Deadlift Smith Machine
4 Sets
2 Sets
8 Reps
12 Reps
@7
@7
5
Back Extension (Weighted)
3 Sets
10 Reps
@7
6
Seated Calf Raise
4 Sets
20 Reps
@7
Day 5
1
Monster Walks (hip Circle)
3 Sets
10 Reps
@7
2
Single Leg Press
2 Sets
3 Sets
15 Reps
8 Reps
@7
@7
3
Good Morning
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
15 Reps
-
5
Lying Leg Curl
4 Sets
10 Reps
@7
6
Standing Calf Raise
3 Sets
12 Reps
@7
Day 4
1
Face Pull
3 Sets
12 Reps
@7
2
Incline Chest Press (Machine)
3 Sets
2 Sets
8 Reps
12 Reps
@7
@7
3
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
4A
Pec Deck (Machine)
3 Sets
10 Reps
@7
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
5
French Press
3 Sets
12 Reps
@7
6A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
6B
Hammer Strength Ab Crunch
3 Sets
10 Reps
@7
Day 2
1
Rear Delt Fly (Machine)
3 Sets
20 Reps
@7
2
Hammer Strength MTS Row
4 Sets
2 Sets
6 Reps
10 Reps
@7
@7
3
1 Arm Row (Dumbbell)
4 Sets
10 Reps
-
4A
High Row
3 Sets
10 Reps
@7
4B
Bicep Curl (Barbell)
3 Sets
10 Reps
@7
5A
Hammer Curl
3 Sets
12 Reps
@7
5B
Hammer Strength Ab Crunch
3 Sets
20 Reps
@7