6 Day 6 Week Leg Focused
Full body workout to size
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 6 reps |
| 2 | Romanian Deadlift (Barbell) | 4 | 10 reps |
| 3 | Leg Press | 3 | 15 reps |
| 4 | Front Squat (Barbell) | 3 | 6 reps |
| 5 | Standing Calf Raise | 5 | 15 reps |
| 6 | Bulgarian Split Squat (Dumbbell) | 6 | 10 reps |
| 7 | Hack Squat | 3 | 6 reps |
| 8 | Seated Calf Raise | 4 | 18 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 5 | 8 reps |
| 2 | Incline Chest Fly (Dumbbell) | 5 | 8 reps |
| 3 | Incline Chest Press (Machine) | 4 | 8 reps |
| 4 | Diamond Push Up | 4 | 10 reps |
| 5 | Bench Press (Barbell) | 4 | 6 reps |
| 6 | Incline Curl (Dumbbell) | 3 | 6 reps |
| 7 | Chest Fly (Cable) | 4 | 8 reps |
| 8 | Preacher Curl (EZ Bar) | 7 | 8 reps |
| 9 | Alternating Dumbbell Curl | 4 | 12 reps |
| 10 | Dip (Bodyweight) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 4 | 15 reps |
| 2 | Leg Extension | 3 | 15 reps |
| 3 | Hamstring Curl | 4 | 20 reps |
| 4 | Seated Calf Raise | 6 | 30 reps |
| 5 | Hip Thrust (Machine) | 3 | 20 reps |
| 6 | Leg Press | 3 | 20 reps |
| 7 | Hip Adductor (Machine) | 3 | 10 reps |
| 8 | Hip Adductor (Machine) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Neutral Grip, Bodyweight) | 3 | 10 reps |
| 2 | Underhand Lat Pulldown | 3 | 8 reps |
| 3 | Bent Over Row (Barbell) | 4 | 8 reps |
| 4 | Pullover (Dumbbell) | 3 | 8 reps |
| 5 | Seated Row (Cable) | 3 | 8 reps |
| 6 | One Arm Bent Over Row | 4 | 8 reps |
| 7 | Lat Pulldown | 4 | 10 reps |
| 8 | Overhead Tricep Extension (Dumbbell) | 4 | 12 reps |
| 9 | Skull Crusher (Barbell) | 4 | 8 reps |
| 10 | Overhead Tricep Extension (Cable) | 4 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Front Barbell Lunges | 3 | 12 reps |
| 2 | Leg Curl | 4 | 12 reps |
| 3 | Squat (Low Bar) | 4 | 10 reps |
| 4 | Seated Hamstring Curl | 4 | 10 reps |
| 5 | Calf Raise (Leg Press) | 6 | 20 reps |
| 6 | Abs Crunch (Machine) | 3 | 20 reps |
| 7 | Reverse Abs Crunch (Bodyweight) | 4 | 15 reps |
| 8 | Hip Thrust (Machine) | 4 | 15 reps |
| 9 | Side Crunch (Cable) | 4 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 4 | 12 reps |
| 2 | Overhead Press (Barbell) | 4 | 8 reps |
| 3 | Lateral Raise (Cable) | 4 | 16 reps |
| 4 | Front Raise | 3 | 16 reps |
| 5 | Lying Reverse Fly | 4 | 8 reps |
| 6 | Rear Delt Fly (Dumbbell) | 4 | 10 reps |
| 7 | Trap Bar Power Shrug | 4 | 20 reps |
| 8 | Shoulder Press (Machine) | 7 | 7 reps |
| 9 | Shrug (Dumbbell) | 4 | 12 reps |
| 10 | Shrug (Barbell) | 4 | 12 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 6 Day 6 Week Leg 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 6 weeks are fully unlocked.
This program is built around a full 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.
6 Day 6 Week Leg Focused is structured around 7 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
6 Day 6 Week Leg 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.
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