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Leg Heavy
by Joshua J.
2 athletes joined
4.0
(1 rating)
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
May 20, 2024 03:54
Last Edited
Jul 11, 2024 07:04
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Week 1
1 / 4 Weeks
Day 1
1
Monster Walks (hip Circle)
3 Sets
10 Reps
@7
2
Squat (Smith Machine)
3 Sets
2 Sets
6 Reps
10 Reps
@7
@7
3
Hip Thrust (smith Machine)
4 Sets
10 Reps
@7
4
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@7
5A
Calf Machine (pf)
4 Sets
10 Reps
@7
5B
Plank
4 Sets
AMRAP
@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
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7
5B
Hammer Strength Ab Crunch
3 Sets
20 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
5A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
5B
Hammer Strength Ab Crunch
3 Sets
10 Reps
@7
Day 3
1
Monster Walks (hip Circle)
3 Sets
10 Reps
@7
2
Hip Thrust (smith Machine)
5 Sets
5 Reps
@7
3
Romanian Deadlift (Dumbbell)
4 Sets
2 Sets
8 Reps
15 Reps
@7
@7
4A
Leg Curl
3 Sets
10 Reps
@7
4B
Standing Calf Raise
3 Sets
15 Reps
@7
5A
Back Extension (Weighted)
3 Sets
10 Reps
@7
5B
Plank
3 Sets
AMRAP
@7
Day 5
1
Monster Walks (hip Circle)
3 Sets
10 Reps
@7
2
Single Leg Press
4 Sets
2 Sets
8 Reps
15 Reps
@7
@7
3
Lying Leg Curl
4 Sets
10 Reps
@7
4
Hip Thrust (smith Machine)
3 Sets
15 Reps
@7
5A
Leg Extension
3 Sets
15 Reps
5B
Plank
3 Sets
AMRAP