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Legs Back Arms focus

by Luis S.
17 athletes joined

Program Description

De-prioritize chest and shoulder for recovery Everything else, to be trained as starting point of the year

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 02, 2024 08:28
  • Last Edited
    Aug 01, 2024 06:59
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Glute Kickback
3
12 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8.5
6
Seated Calf Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Glute Kickback
3
12 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8.5
6
Seated Calf Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Glute Kickback
3
12 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8.5
6
Seated Calf Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Glute Kickback
3
12 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8.5
6
Seated Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Preacher Curl (Barbell)
3
12 reps
RPE 8
5
Concentration Curl
3
15 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Preacher Curl (Barbell)
3
12 reps
RPE 8
5
Concentration Curl
3
15 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Preacher Curl (Barbell)
3
12 reps
RPE 8
5
Concentration Curl
3
15 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Preacher Curl (Barbell)
3
12 reps
RPE 8
5
Concentration Curl
3
15 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 8
2
Good Morning
3
10 reps
RPE 8
3
Seated Calf Raise
3
12 reps
RPE 9
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Pec Deck (Machine)
3
15 reps
RPE 8
6
DB Hip Hugger
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 8
2
Good Morning
3
10 reps
RPE 8
3
Seated Calf Raise
3
12 reps
RPE 9
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Pec Deck (Machine)
3
15 reps
RPE 8
6
DB Hip Hugger
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 8
2
Good Morning
3
10 reps
RPE 8
3
Seated Calf Raise
3
12 reps
RPE 9
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Pec Deck (Machine)
3
15 reps
RPE 8
6
DB Hip Hugger
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 8
2
Good Morning
3
10 reps
RPE 8
3
Seated Calf Raise
3
12 reps
RPE 9
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Pec Deck (Machine)
3
15 reps
RPE 8
6
DB Hip Hugger
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 8
3
Sissy Squat
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Hip Adductor (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 8
3
Sissy Squat
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Hip Adductor (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 8
3
Sissy Squat
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Hip Adductor (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 8
3
Sissy Squat
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Hip Adductor (Machine)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 8
2
T-Bar Row
3
10 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12 reps
RPE 8
5
Tricep Extension (Machine)
3
15 reps
RPE 8
6
Spider Curl
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 8
2
T-Bar Row
3
10 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12 reps
RPE 8
5
Tricep Extension (Machine)
3
15 reps
RPE 8
6
Spider Curl
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 8
2
T-Bar Row
3
10 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12 reps
RPE 8
5
Tricep Extension (Machine)
3
15 reps
RPE 8
6
Spider Curl
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 8
2
T-Bar Row
3
10 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12 reps
RPE 8
5
Tricep Extension (Machine)
3
15 reps
RPE 8
6
Spider Curl
3
15 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Stiff Leg Deadlift
3 Sets
10 Reps
@8
3
Lunge (Dumbbell)
3 Sets
12 Reps
@8
4
Glute Kickback
3 Sets
12 Reps
@8
5
Leg Extension
3 Sets
15 Reps
@8.5
6
Seated Calf Raise
3 Sets
15 Reps
@9
Day 2
1
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4
Preacher Curl (Barbell)
3 Sets
12 Reps
@8
5
Concentration Curl
3 Sets
15 Reps
@8
6
Tricep Kickback
3 Sets
15 Reps
@9
Day 3
1
Leg Press (45 Degrees)
3 Sets
8 Reps
@8
2
Good Morning
3 Sets
10 Reps
@8
3
Seated Calf Raise
3 Sets
12 Reps
@9
4
Chest Press (Machine)
3 Sets
12 Reps
@8
5
Pec Deck (Machine)
3 Sets
15 Reps
@8
6
DB Hip Hugger
3 Sets
15 Reps
@9
Day 4
1
Deadlift (Barbell)
3 Sets
8 Reps
@8
2
Hack Squat
3 Sets
10 Reps
@8
3
Sissy Squat
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Standing Calf Raise
3 Sets
15 Reps
@8
6
Hip Adductor (Machine)
3 Sets
15 Reps
@9
Day 5
1
Pull-Up (Weighted)
3 Sets
8 Reps
@8
2
T-Bar Row
3 Sets
10 Reps
@8
3
Lat Prayer
3 Sets
12 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
5
Tricep Extension (Machine)
3 Sets
15 Reps
@8
6
Spider Curl
3 Sets
15 Reps
@9