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Community Programs›Lower only recomposition
Lower only recomposition
IntermediateFree

Lower only recomposition

Ever
Ever· Jan 2024
14athletes running this program
iOS & Android

Overview

Length
12 weeks
Days / week
3 days
Level
Intermediate
Goal
Women's, Muscle, Strength
Equipment
Garage Gym
Session length
40 min
12 week lower only program for those trying to move from upper dominance to lower, for maintenance during upper injury or medical recovery or for those seeking a physical transition from one body type to another. Try to add 5 lbs to each main lift per week (or 2.5 lbs for RDLs), deload only when you feel it's needed (it's unnecessary for this type of program unless you stall). Avoid cardio on recovery days to maximize recovery and progress. Focus on needed calories and protein for growth, use a cutting phase with a balanced routine after program completion as needed. Avoid adding any additional exercises, and especially no upper, but feel free to add sets or reps to the band workouts if desired, they are there to make sure you've completely hit the muscle group and supporting areas for the main lift. The goal is to maximize recovery potential to get the most change possible, add-on exercises will interfere with your progress. Less is more when the goal is a rapid targeted change. Do not exceed 12 weeks, this is not a long term program, it is purpose built and not recommended for extended use.

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on gaining both size and strength
Athletes who can train 3 days per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
Glutes
40%
Hamstrings
21.2%
Lower Back
12.7%
Quadriceps
10.9%
Adductors
9.7%
Abs
5.5%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Squat (Barbell)210 reps@8
110 reps@9
2Seated Hip Abduction120 reps@8
120 reps@10
#ExerciseSetsRepsLoad
1Glute Bridge (Barbell)110 reps@6
210 reps@8
2Banded Fire Hydrant110 reps@6
116 reps@8
#ExerciseSetsRepsLoad
1Romanian Deadlift (Barbell)210 reps@8
110 reps@9
2Glute Kickback110 reps@8
116 reps@9

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Lower only recomposition is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a garage 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 40 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.

Lower only recomposition is structured around 3 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Lower only recomposition 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.

Get started

Boostcamp app
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Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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