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Legs Back Arms focus

by Luis S.
19 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
    Jun 18, 2025 11:49

Summary

Transform your physique with the Legs Back Arms Focus program, a dynamic 4-week training plan designed for serious lifters. Committing to five days a week, you'll engage in targeted workouts that sculpt your legs, strengthen your back, and build your arms. Each session is packed with compound and isolation exercises, ensuring balanced development and maximum gains. Get ready to push your limits and see real results as you enhance your strength and muscle definition!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.9%
Biceps
12.2%
Glutes
11.8%
Hamstrings
11.8%
Lats
10.6%
Upper Back
10.2%
Calves
6.1%
Triceps
5.3%
Lower Back
4.9%
Chest
4.1%
Adductors
3.3%
Abs
2.4%
Front Delts
1.6%
Forearms
1.2%
Abductors
0.4%
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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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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