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BoostcampPNG

FBW leg, glute focused

by Adrian D.
3 athletes joined

Program Description

Builds strength, muscle size and help getting into the gym

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 19, 2024 08:06
  • Last Edited
    Jun 18, 2025 09:09

Summary

Transform your lower body with this comprehensive 12-week program, designed specifically for legs and glutes. Committing just three days a week, you'll tackle a variety of exercises, including barbell squats, hip thrusts, and Bulgarian split squats, ensuring balanced development and strength. Each session is crafted to elevate your performance and sculpt your physique, making every rep count. Get ready to unleash your potential and achieve the strong, toned legs you've always wanted!
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Glute Kickback (Cable)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
4
Hanging Leg Raise
3
10-20 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Glute Kickback (Cable)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
4
Hanging Leg Raise
3
10-20 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Glute Kickback (Cable)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
4
Hanging Leg Raise
3
10-20 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Glute Kickback (Cable)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
4
Hanging Leg Raise
3
10-20 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Glute Kickback (Cable)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
4
Hanging Leg Raise
3
10-20 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Glute Kickback (Cable)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
4
Hanging Leg Raise
3
10-20 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Glute Kickback (Cable)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
4
Hanging Leg Raise
3
10-20 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Glute Kickback (Cable)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
4
Hanging Leg Raise
3
10-20 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Glute Kickback (Cable)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
4
Hanging Leg Raise
3
10-20 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Glute Kickback (Cable)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
4
Hanging Leg Raise
3
10-20 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Glute Kickback (Cable)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
4
Hanging Leg Raise
3
10-20 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Glute Kickback (Cable)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
4
Hanging Leg Raise
3
10-20 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5 reps
RPE 8.5
2
Lying Leg Curl
4
10 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
10 reps
RPE 8.5
4
Side Crunch (Cable)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5 reps
RPE 8.5
2
Lying Leg Curl
4
10 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
10 reps
RPE 8.5
4
Side Crunch (Cable)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5 reps
RPE 8.5
2
Lying Leg Curl
4
10 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
10 reps
RPE 8.5
4
Side Crunch (Cable)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5 reps
RPE 8.5
2
Lying Leg Curl
4
10 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
10 reps
RPE 8.5
4
Side Crunch (Cable)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5 reps
RPE 8.5
2
Lying Leg Curl
4
10 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
10 reps
RPE 8.5
4
Side Crunch (Cable)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5 reps
RPE 8.5
2
Lying Leg Curl
4
10 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
10 reps
RPE 8.5
4
Side Crunch (Cable)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5 reps
RPE 8.5
2
Lying Leg Curl
4
10 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
10 reps
RPE 8.5
4
Side Crunch (Cable)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5 reps
RPE 8.5
2
Lying Leg Curl
4
10 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
10 reps
RPE 8.5
4
Side Crunch (Cable)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5 reps
RPE 8.5
2
Lying Leg Curl
4
10 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
10 reps
RPE 8.5
4
Side Crunch (Cable)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5 reps
RPE 8.5
2
Lying Leg Curl
4
10 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
10 reps
RPE 8.5
4
Side Crunch (Cable)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5 reps
RPE 8.5
2
Lying Leg Curl
4
10 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
10 reps
RPE 8.5
4
Side Crunch (Cable)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5 reps
RPE 8.5
2
Lying Leg Curl
4
10 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
10 reps
RPE 8.5
4
Side Crunch (Cable)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8.5
2
Leg Extension
4
10 reps
RPE 8.5
3
Front Raise
4
10 reps
RPE 8.5
4
Seated Calf Raise
4
10 reps
RPE 8.5
5
Hollow Hold
4
0.5 mins
RPE 9
6
Pull-Up (Assisted)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8.5
2
Leg Extension
4
10 reps
RPE 8.5
3
Front Raise
4
10 reps
RPE 8.5
4
Seated Calf Raise
4
10 reps
RPE 8.5
5
Hollow Hold
4
0.5 mins
RPE 9
6
Pull-Up (Assisted)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8.5
2
Leg Extension
4
10 reps
RPE 8.5
3
Front Raise
4
10 reps
RPE 8.5
4
Seated Calf Raise
4
10 reps
RPE 8.5
5
Hollow Hold
4
0.5 mins
RPE 9
6
Pull-Up (Assisted)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8.5
2
Leg Extension
4
10 reps
RPE 8.5
3
Front Raise
4
10 reps
RPE 8.5
4
Seated Calf Raise
4
10 reps
RPE 8.5
5
Hollow Hold
4
0.5 mins
RPE 9
6
Pull-Up (Assisted)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8.5
2
Leg Extension
4
10 reps
RPE 8.5
3
Front Raise
4
10 reps
RPE 8.5
4
Seated Calf Raise
4
10 reps
RPE 8.5
5
Hollow Hold
4
0.5 mins
RPE 9
6
Pull-Up (Assisted)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8.5
2
Leg Extension
4
10 reps
RPE 8.5
3
Front Raise
4
10 reps
RPE 8.5
4
Seated Calf Raise
4
10 reps
RPE 8.5
5
Hollow Hold
4
0.5 mins
RPE 9
6
Pull-Up (Assisted)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8.5
2
Leg Extension
4
10 reps
RPE 8.5
3
Front Raise
4
10 reps
RPE 8.5
4
Seated Calf Raise
4
10 reps
RPE 8.5
5
Hollow Hold
4
0.5 mins
RPE 9
6
Pull-Up (Assisted)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8.5
2
Leg Extension
4
10 reps
RPE 8.5
3
Front Raise
4
10 reps
RPE 8.5
4
Seated Calf Raise
4
10 reps
RPE 8.5
5
Hollow Hold
4
0.5 mins
RPE 9
6
Pull-Up (Assisted)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8.5
2
Leg Extension
4
10 reps
RPE 8.5
3
Front Raise
4
10 reps
RPE 8.5
4
Seated Calf Raise
4
10 reps
RPE 8.5
5
Hollow Hold
4
0.5 mins
RPE 9
6
Pull-Up (Assisted)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8.5
2
Leg Extension
4
10 reps
RPE 8.5
3
Front Raise
4
10 reps
RPE 8.5
4
Seated Calf Raise
4
10 reps
RPE 8.5
5
Hollow Hold
4
0.5 mins
RPE 9
6
Pull-Up (Assisted)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8.5
2
Leg Extension
4
10 reps
RPE 8.5
3
Front Raise
4
10 reps
RPE 8.5
4
Seated Calf Raise
4
10 reps
RPE 8.5
5
Hollow Hold
4
0.5 mins
RPE 9
6
Pull-Up (Assisted)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8.5
2
Leg Extension
4
10 reps
RPE 8.5
3
Front Raise
4
10 reps
RPE 8.5
4
Seated Calf Raise
4
10 reps
RPE 8.5
5
Hollow Hold
4
0.5 mins
RPE 9
6
Pull-Up (Assisted)
4
10 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
@8.5
2
Glute Kickback (Cable)
3 Sets
10 Reps
@8.5
3
Hip Thrust (Barbell)
3 Sets
8 Reps
@8.5
4
Hanging Leg Raise
3 Sets
10-20 Reps
@9
5
Overhead Press (Barbell)
3 Sets
8 Reps
@8.5
6
Standing Calf Raise
4 Sets
10-20 Reps
@8.5
Day 3
1
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
@8.5
2
Leg Extension
4 Sets
10 Reps
@8.5
3
Front Raise
4 Sets
10 Reps
@8.5
4
Seated Calf Raise
4 Sets
10 Reps
@8.5
5
Hollow Hold
4 Sets
0.5 mins
@9
6
Pull-Up (Assisted)
4 Sets
10 Reps
@8.5
Day 2
1
Hip Thrust (Barbell)
4 Sets
5 Reps
@8.5
2
Lying Leg Curl
4 Sets
10 Reps
@8.5
3
Bent Over Row (Dumbbell)
4 Sets
10 Reps
@8.5
4
Side Crunch (Cable)
4 Sets
15 Reps
@8.5
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8.5
6
Standing Calf Raise
3 Sets
10 Reps
@8.5