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Legs and Arms

by Caitlin N.

Program Description

**Legs and Arms Program** Get ready to sculpt and strengthen your lower and upper body with this comprehensive 12-week program, designed to be completed 4 days a week. Each session combines targeted exercises like Romanian Deadlifts and Tricep Extensions, ensuring you build muscle and endurance effectively. With a mix of dumbbell and machine workouts, you'll challenge your legs and arms while enhancing overall fitness. Stay committed, and watch your strength and physique transform!

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 10, 2025 02:07
  • Last Edited
    Aug 10, 2025 02:41
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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
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
3A
Leg Extension
3
10 reps
RPE 6.5
3B
Standing Calf Raise
2
20 reps
RPE 6.5
4
Hip Adductor (Machine)
2
15 reps
RPE 6.5
5
Hip Abductor (Machine)
2
15 reps
RPE 6.5
6
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
3A
Leg Extension
3
10 reps
RPE 6.5
3B
Standing Calf Raise
2
20 reps
RPE 6.5
4
Hip Adductor (Machine)
2
15 reps
RPE 6.5
5
Hip Abductor (Machine)
2
15 reps
RPE 6.5
6
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
3A
Leg Extension
3
10 reps
RPE 6.5
3B
Standing Calf Raise
2
20 reps
RPE 6.5
4
Hip Adductor (Machine)
2
15 reps
RPE 6.5
5
Hip Abductor (Machine)
2
15 reps
RPE 6.5
6
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
3A
Leg Extension
3
10 reps
RPE 6.5
3B
Standing Calf Raise
2
20 reps
RPE 6.5
4
Hip Adductor (Machine)
2
15 reps
RPE 6.5
5
Hip Abductor (Machine)
2
15 reps
RPE 6.5
6
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
3A
Leg Extension
3
10 reps
RPE 6.5
3B
Standing Calf Raise
2
20 reps
RPE 6.5
4
Hip Adductor (Machine)
2
15 reps
RPE 6.5
5
Hip Abductor (Machine)
2
15 reps
RPE 6.5
6
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
3A
Leg Extension
3
10 reps
RPE 6.5
3B
Standing Calf Raise
2
20 reps
RPE 6.5
4
Hip Adductor (Machine)
2
15 reps
RPE 6.5
5
Hip Abductor (Machine)
2
15 reps
RPE 6.5
6
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
3A
Leg Extension
3
10 reps
RPE 6.5
3B
Standing Calf Raise
2
20 reps
RPE 6.5
4
Hip Adductor (Machine)
2
15 reps
RPE 6.5
5
Hip Abductor (Machine)
2
15 reps
RPE 6.5
6
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
3A
Leg Extension
3
10 reps
RPE 6.5
3B
Standing Calf Raise
2
20 reps
RPE 6.5
4
Hip Adductor (Machine)
2
15 reps
RPE 6.5
5
Hip Abductor (Machine)
2
15 reps
RPE 6.5
6
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
3A
Leg Extension
3
10 reps
RPE 6.5
3B
Standing Calf Raise
2
20 reps
RPE 6.5
4
Hip Adductor (Machine)
2
15 reps
RPE 6.5
5
Hip Abductor (Machine)
2
15 reps
RPE 6.5
6
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
3A
Leg Extension
3
10 reps
RPE 6.5
3B
Standing Calf Raise
2
20 reps
RPE 6.5
4
Hip Adductor (Machine)
2
15 reps
RPE 6.5
5
Hip Abductor (Machine)
2
15 reps
RPE 6.5
6
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
3A
Leg Extension
3
10 reps
RPE 6.5
3B
Standing Calf Raise
2
20 reps
RPE 6.5
4
Hip Adductor (Machine)
2
15 reps
RPE 6.5
5
Hip Abductor (Machine)
2
15 reps
RPE 6.5
6
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
3A
Leg Extension
3
10 reps
RPE 6.5
3B
Standing Calf Raise
2
20 reps
RPE 6.5
4
Hip Adductor (Machine)
2
15 reps
RPE 6.5
5
Hip Abductor (Machine)
2
15 reps
RPE 6.5
6
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Dumbbell)
2
10 reps
-
2A
Lateral Raise (Dumbbell)
2
10 reps
-
2B
Bicep Curl (Dumbbell)
2
10 reps
-
3
Russian Twist (Dumbbell)
2
15 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Dumbbell)
2
10 reps
-
2A
Lateral Raise (Dumbbell)
2
10 reps
-
2B
Bicep Curl (Dumbbell)
2
10 reps
-
3
Russian Twist (Dumbbell)
2
15 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Dumbbell)
2
10 reps
-
2A
Lateral Raise (Dumbbell)
2
10 reps
-
2B
Bicep Curl (Dumbbell)
2
10 reps
-
3
Russian Twist (Dumbbell)
2
15 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Dumbbell)
2
10 reps
-
2A
Lateral Raise (Dumbbell)
2
10 reps
-
2B
Bicep Curl (Dumbbell)
2
10 reps
-
3
Russian Twist (Dumbbell)
2
15 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Dumbbell)
2
10 reps
-
2A
Lateral Raise (Dumbbell)
2
10 reps
-
2B
Bicep Curl (Dumbbell)
2
10 reps
-
3
Russian Twist (Dumbbell)
2
15 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Dumbbell)
2
10 reps
-
2A
Lateral Raise (Dumbbell)
2
10 reps
-
2B
Bicep Curl (Dumbbell)
2
10 reps
-
3
Russian Twist (Dumbbell)
2
15 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Dumbbell)
2
10 reps
-
2A
Lateral Raise (Dumbbell)
2
10 reps
-
2B
Bicep Curl (Dumbbell)
2
10 reps
-
3
Russian Twist (Dumbbell)
2
15 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Dumbbell)
2
10 reps
-
2A
Lateral Raise (Dumbbell)
2
10 reps
-
2B
Bicep Curl (Dumbbell)
2
10 reps
-
3
Russian Twist (Dumbbell)
2
15 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Dumbbell)
2
10 reps
-
2A
Lateral Raise (Dumbbell)
2
10 reps
-
2B
Bicep Curl (Dumbbell)
2
10 reps
-
3
Russian Twist (Dumbbell)
2
15 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Dumbbell)
2
10 reps
-
2A
Lateral Raise (Dumbbell)
2
10 reps
-
2B
Bicep Curl (Dumbbell)
2
10 reps
-
3
Russian Twist (Dumbbell)
2
15 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Dumbbell)
2
10 reps
-
2A
Lateral Raise (Dumbbell)
2
10 reps
-
2B
Bicep Curl (Dumbbell)
2
10 reps
-
3
Russian Twist (Dumbbell)
2
15 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Dumbbell)
2
10 reps
-
2A
Lateral Raise (Dumbbell)
2
10 reps
-
2B
Bicep Curl (Dumbbell)
2
10 reps
-
3
Russian Twist (Dumbbell)
2
15 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Stair Climber
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
10 reps
-
2A
Sumo Deadlift (Dumbbell)
2
10 reps
-
2B
Goblet Squat
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Reverse Lunge (Dumbbell)
2
10 reps
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
10 reps
-
2A
Sumo Deadlift (Dumbbell)
2
10 reps
-
2B
Goblet Squat
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Reverse Lunge (Dumbbell)
2
10 reps
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
10 reps
-
2A
Sumo Deadlift (Dumbbell)
2
10 reps
-
2B
Goblet Squat
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Reverse Lunge (Dumbbell)
2
10 reps
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
10 reps
-
2A
Sumo Deadlift (Dumbbell)
2
10 reps
-
2B
Goblet Squat
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Reverse Lunge (Dumbbell)
2
10 reps
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
10 reps
-
2A
Sumo Deadlift (Dumbbell)
2
10 reps
-
2B
Goblet Squat
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Reverse Lunge (Dumbbell)
2
10 reps
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
10 reps
-
2A
Sumo Deadlift (Dumbbell)
2
10 reps
-
2B
Goblet Squat
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Reverse Lunge (Dumbbell)
2
10 reps
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
10 reps
-
2A
Sumo Deadlift (Dumbbell)
2
10 reps
-
2B
Goblet Squat
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Reverse Lunge (Dumbbell)
2
10 reps
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
10 reps
-
2A
Sumo Deadlift (Dumbbell)
2
10 reps
-
2B
Goblet Squat
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Reverse Lunge (Dumbbell)
2
10 reps
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
10 reps
-
2A
Sumo Deadlift (Dumbbell)
2
10 reps
-
2B
Goblet Squat
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Reverse Lunge (Dumbbell)
2
10 reps
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
10 reps
-
2A
Sumo Deadlift (Dumbbell)
2
10 reps
-
2B
Goblet Squat
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Reverse Lunge (Dumbbell)
2
10 reps
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
10 reps
-
2A
Sumo Deadlift (Dumbbell)
2
10 reps
-
2B
Goblet Squat
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Reverse Lunge (Dumbbell)
2
10 reps
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
10 reps
-
2A
Sumo Deadlift (Dumbbell)
2
10 reps
-
2B
Goblet Squat
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Reverse Lunge (Dumbbell)
2
10 reps
-
5
Treadmill
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
2
10 reps
-
1B
Seated Overhead Press (Dumbbell)
2
12 reps
-
2
Dumbbell Row
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Hanging Leg Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
2
10 reps
-
1B
Seated Overhead Press (Dumbbell)
2
12 reps
-
2
Dumbbell Row
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Hanging Leg Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
2
10 reps
-
1B
Seated Overhead Press (Dumbbell)
2
12 reps
-
2
Dumbbell Row
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Hanging Leg Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
2
10 reps
-
1B
Seated Overhead Press (Dumbbell)
2
12 reps
-
2
Dumbbell Row
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Hanging Leg Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
2
10 reps
-
1B
Seated Overhead Press (Dumbbell)
2
12 reps
-
2
Dumbbell Row
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Hanging Leg Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
2
10 reps
-
1B
Seated Overhead Press (Dumbbell)
2
12 reps
-
2
Dumbbell Row
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Hanging Leg Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
2
10 reps
-
1B
Seated Overhead Press (Dumbbell)
2
12 reps
-
2
Dumbbell Row
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Hanging Leg Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
2
10 reps
-
1B
Seated Overhead Press (Dumbbell)
2
12 reps
-
2
Dumbbell Row
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Hanging Leg Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
2
10 reps
-
1B
Seated Overhead Press (Dumbbell)
2
12 reps
-
2
Dumbbell Row
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Hanging Leg Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
2
10 reps
-
1B
Seated Overhead Press (Dumbbell)
2
12 reps
-
2
Dumbbell Row
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Hanging Leg Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
2
10 reps
-
1B
Seated Overhead Press (Dumbbell)
2
12 reps
-
2
Dumbbell Row
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Hanging Leg Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
2
10 reps
-
1B
Seated Overhead Press (Dumbbell)
2
12 reps
-
2
Dumbbell Row
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Hanging Leg Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@6.5
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@6
3A
Leg Extension
3 Sets
10 Reps
@6.5
3B
Standing Calf Raise
2 Sets
20 Reps
@6.5
4
Hip Adductor (Machine)
2 Sets
15 Reps
@6.5
5
Hip Abductor (Machine)
2 Sets
15 Reps
@6.5
6
Stair Climber
1 Set
-
Day 3
1
Step-Up (Weighted)
2 Sets
10 Reps
-
2A
Sumo Deadlift (Dumbbell)
2 Sets
10 Reps
-
2B
Goblet Squat
2 Sets
10 Reps
-
3
Leg Curl
2 Sets
10 Reps
-
4
Reverse Lunge (Dumbbell)
2 Sets
10 Reps
-
5
Treadmill
1 Set
-
Day 2
1
Tricep Extension (Dumbbell)
2 Sets
10 Reps
-
2A
Lateral Raise (Dumbbell)
2 Sets
10 Reps
-
2B
Bicep Curl (Dumbbell)
2 Sets
10 Reps
-
3
Russian Twist (Dumbbell)
2 Sets
15 Reps
-
4
Pec Deck (Machine)
3 Sets
15 Reps
-
5
Stair Climber
1 Set
-
Day 4
1A
Seated Dumbbell Curl
2 Sets
10 Reps
-
1B
Seated Overhead Press (Dumbbell)
2 Sets
12 Reps
-
2
Dumbbell Row
2 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
2 Sets
10 Reps
-
4
Hanging Leg Raise
2 Sets
15 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
-