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Leg Focus Upper Lower

by Colin G.
1 athletes joined

Program Description

Transform your lower body strength with the Leg Focus Upper Lower program! Over the course of 6 weeks, you'll engage in a balanced routine designed for novice lifters, dedicating 4 days a week to sculpting and building muscle. Each 60-minute session combines upper and lower body workouts, utilizing full gym equipment to maximize your gains. Get ready to enhance your physique and boost your confidence as you progress through this effective bodybuilding journey!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 04, 2026 02:01
  • Last Edited
    Feb 12, 2026 05:01
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.1%
Quadriceps
11.1%
Rear Delts
8.3%
Upper Back
8.3%
Biceps
8.3%
Triceps
8.3%
Front Delts
8.3%
Glutes
5.6%
Chest
5.6%
Middle Delts
5.6%
Lats
5.6%
Abductors
2.8%
Calves
2.8%
Adductors
2.8%
Forearms
2.8%
Abs
2.8%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 9
2
Leg Press
2
6 reps
RPE 9.5
3
Calf Raise (Leg Press)
1
6 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
AMRAP
RPE 10
6
Rear Delt Fly (Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 9
2
Leg Press
2
6 reps
RPE 9.5
3
Calf Raise (Leg Press)
1
6 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
AMRAP
RPE 10
6
Rear Delt Fly (Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 9
2
Leg Press
2
6 reps
RPE 9.5
3
Calf Raise (Leg Press)
1
6 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
AMRAP
RPE 10
6
Rear Delt Fly (Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 9
2
Leg Press
2
6 reps
RPE 9.5
3
Calf Raise (Leg Press)
1
6 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
AMRAP
RPE 10
6
Rear Delt Fly (Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 9
2
Leg Press
2
6 reps
RPE 9.5
3
Calf Raise (Leg Press)
1
6 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
AMRAP
RPE 10
6
Rear Delt Fly (Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 9
2
Leg Press
2
6 reps
RPE 9.5
3
Calf Raise (Leg Press)
1
6 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
AMRAP
RPE 10
6
Rear Delt Fly (Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
2
Bench Press (Barbell)
2
6 reps
RPE 10
3
Tricep Extension (Cable)
1
6 reps
RPE 10
4
Lateral Raise (Machine)
2
8 reps
RPE 10
5
Lat Pulldown
2
8 reps
RPE 10
6
Abs Crunch (Machine)
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
2
Bench Press (Barbell)
2
6 reps
RPE 10
3
Tricep Extension (Cable)
1
6 reps
RPE 10
4
Lateral Raise (Machine)
2
8 reps
RPE 10
5
Lat Pulldown
2
8 reps
RPE 10
6
Abs Crunch (Machine)
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
2
Bench Press (Barbell)
2
6 reps
RPE 10
3
Tricep Extension (Cable)
1
6 reps
RPE 10
4
Lateral Raise (Machine)
2
8 reps
RPE 10
5
Lat Pulldown
2
8 reps
RPE 10
6
Abs Crunch (Machine)
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
2
Bench Press (Barbell)
2
6 reps
RPE 10
3
Tricep Extension (Cable)
1
6 reps
RPE 10
4
Lateral Raise (Machine)
2
8 reps
RPE 10
5
Lat Pulldown
2
8 reps
RPE 10
6
Abs Crunch (Machine)
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
2
Bench Press (Barbell)
2
6 reps
RPE 10
3
Tricep Extension (Cable)
1
6 reps
RPE 10
4
Lateral Raise (Machine)
2
8 reps
RPE 10
5
Lat Pulldown
2
8 reps
RPE 10
6
Abs Crunch (Machine)
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
2
Bench Press (Barbell)
2
6 reps
RPE 10
3
Tricep Extension (Cable)
1
6 reps
RPE 10
4
Lateral Raise (Machine)
2
8 reps
RPE 10
5
Lat Pulldown
2
8 reps
RPE 10
6
Abs Crunch (Machine)
1
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 9
2
Leg Press
2
6 reps
RPE 9.5
3
Calf Raise (Leg Press)
1
6 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
AMRAP
RPE 10
6
Rear Delt Fly (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 9
2
Leg Press
2
6 reps
RPE 9.5
3
Calf Raise (Leg Press)
1
6 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
AMRAP
RPE 10
6
Rear Delt Fly (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 9
2
Leg Press
2
6 reps
RPE 9.5
3
Calf Raise (Leg Press)
1
6 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
AMRAP
RPE 10
6
Rear Delt Fly (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 9
2
Leg Press
2
6 reps
RPE 9.5
3
Calf Raise (Leg Press)
1
6 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
AMRAP
RPE 10
6
Rear Delt Fly (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 9
2
Leg Press
2
6 reps
RPE 9.5
3
Calf Raise (Leg Press)
1
6 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
AMRAP
RPE 10
6
Rear Delt Fly (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 9
2
Leg Press
2
6 reps
RPE 9.5
3
Calf Raise (Leg Press)
1
6 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
AMRAP
RPE 10
6
Rear Delt Fly (Machine)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Tricep Extension (Cable)
1
6 reps
RPE 10
4
Lateral Raise (Machine)
2
8 reps
RPE 10
5
Lat Pulldown
2
8 reps
RPE 10
6
Abs Crunch (Machine)
1
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Tricep Extension (Cable)
1
6 reps
RPE 10
4
Lateral Raise (Machine)
2
8 reps
RPE 10
5
Lat Pulldown
2
8 reps
RPE 10
6
Abs Crunch (Machine)
1
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Tricep Extension (Cable)
1
6 reps
RPE 10
4
Lateral Raise (Machine)
2
8 reps
RPE 10
5
Lat Pulldown
2
8 reps
RPE 10
6
Abs Crunch (Machine)
1
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Tricep Extension (Cable)
1
6 reps
RPE 10
4
Lateral Raise (Machine)
2
8 reps
RPE 10
5
Lat Pulldown
2
8 reps
RPE 10
6
Abs Crunch (Machine)
1
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Tricep Extension (Cable)
1
6 reps
RPE 10
4
Lateral Raise (Machine)
2
8 reps
RPE 10
5
Lat Pulldown
2
8 reps
RPE 10
6
Abs Crunch (Machine)
1
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Tricep Extension (Cable)
1
6 reps
RPE 10
4
Lateral Raise (Machine)
2
8 reps
RPE 10
5
Lat Pulldown
2
8 reps
RPE 10
6
Abs Crunch (Machine)
1
6 reps
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Leg Curl
1 Set
1 Set
8 Reps
8 Reps
@9
@9
2
Leg Press
1 Set
1 Set
6 Reps
6 Reps
@9.5
@9.5
3
Calf Raise (Leg Press)
1 Set
6 Reps
@10
4
Leg Extension
1 Set
1 Set
8 Reps
8 Reps
@10
@10
5
Hip Adductor (Machine)
1 Set
AMRAP
@10
6
Rear Delt Fly (Machine)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
Day 2
1
Bicep Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@9
2
Bench Press (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@10
@10
3
Tricep Extension (Cable)
1 Set
6 Reps
@10
4
Lateral Raise (Machine)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
5
Lat Pulldown
1 Set
1 Set
8 Reps
8 Reps
@10
@10
6
Abs Crunch (Machine)
1 Set
6 Reps
@9
Day 3
1
Leg Curl
1 Set
1 Set
8 Reps
8 Reps
@9
@9
2
Leg Press
1 Set
1 Set
6 Reps
6 Reps
@9.5
@9.5
3
Calf Raise (Leg Press)
1 Set
6 Reps
@10
4
Leg Extension
1 Set
1 Set
8 Reps
8 Reps
@10
@10
5
Hip Adductor (Machine)
1 Set
AMRAP
@10
6
Rear Delt Fly (Machine)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
Day 4
1
Bicep Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@9
2
Bench Press (Dumbbell)
1 Set
1 Set
6 Reps
6 Reps
@10
@10
3
Tricep Extension (Cable)
1 Set
6 Reps
@10
4
Lateral Raise (Machine)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
5
Lat Pulldown
1 Set
1 Set
8 Reps
8 Reps
@10
@10
6
Abs Crunch (Machine)
1 Set
6 Reps
@9