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All About Those Legs

by Bron

Program Description

Unleash the power of your lower body with "All About Those Legs," a 4-week program designed to sculpt and strengthen your legs through a variety of dynamic exercises. With 8 training days, you'll engage in effective movements like Goblet Squats, Romanian Deadlifts, and Split Squats, all tailored for novice lifters. This program requires minimal equipment, making it perfect for your garage gym setup. Get ready to build muscle, enhance stability, and transform your leg day routine!

Program Overview

  • Level
    Intermediate
  • Goal
    Women's
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    20 minutes
  • Created
    Nov 06, 2025 07:44
  • Last Edited
    Apr 01, 2026 08:11
Muscle Engagement
Front
Back
MuscleSet
Glutes
27.8%
Quadriceps
24.1%
Hamstrings
14.6%
Adductors
11%
Abs
5.9%
Lower Back
5.1%
Calves
4.9%
Abductors
3.7%
Upper Back
2.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Split Squat (Dumbbell)
3
12 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
4
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
5
Skater Hop
3
12 reps
RPE 6.5
6
Fire Hydrants (Resistance Band)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Split Squat (Dumbbell)
3
12 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
4
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
5
Skater Hop
3
12 reps
RPE 6.5
6
Fire Hydrants (Resistance Band)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Split Squat (Dumbbell)
3
12 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
4
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
5
Skater Hop
3
12 reps
RPE 6.5
6
Fire Hydrants (Resistance Band)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Split Squat (Dumbbell)
3
12 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
4
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
5
Skater Hop
3
12 reps
RPE 6.5
6
Fire Hydrants (Resistance Band)
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
12 reps
RPE 6.5
2
Clean Deadlift
3
10 reps
RPE 6.5
3
Lateral Lunge (Weighted)
3
15 reps
RPE 6
4
Glute Bridge (Dumbbell)
3
12 reps
RPE 6.5
5
Standing Calf Raise
4
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
12 reps
RPE 6.5
2
Clean Deadlift
3
10 reps
RPE 6.5
3
Lateral Lunge (Weighted)
3
15 reps
RPE 6
4
Glute Bridge (Dumbbell)
3
12 reps
RPE 6.5
5
Standing Calf Raise
4
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
12 reps
RPE 6.5
2
Clean Deadlift
3
10 reps
RPE 6.5
3
Lateral Lunge (Weighted)
3
15 reps
RPE 6
4
Glute Bridge (Dumbbell)
3
12 reps
RPE 6.5
5
Standing Calf Raise
4
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
12 reps
RPE 6.5
2
Clean Deadlift
3
10 reps
RPE 6.5
3
Lateral Lunge (Weighted)
3
15 reps
RPE 6
4
Glute Bridge (Dumbbell)
3
12 reps
RPE 6.5
5
Standing Calf Raise
4
12 reps
RPE 6.5
Week 1
1 / 4 Weeks
Day 1
1
Goblet Squat
3 Sets
12 Reps
@7
2
Split Squat (Dumbbell)
3 Sets
12 Reps
@6.5
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@6.5
4
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@7
5
Skater Hop
3 Sets
12 Reps
@6.5
6
Fire Hydrants (Resistance Band)
3 Sets
12 Reps
@6.5
Day 2
1
Sumo Squat
3 Sets
12 Reps
@6.5
2
Clean Deadlift
3 Sets
10 Reps
@6.5
3
Lateral Lunge (Weighted)
3 Sets
15 Reps
@6
4
Glute Bridge (Dumbbell)
3 Sets
12 Reps
@6.5
5
Standing Calf Raise
4 Sets
12 Reps
@6.5