logo
BoostcampPNG

Lower body cb

by Chancey Brown

Program Description

Unleash your lower body potential with this comprehensive 18-week program designed for serious lifters. Committing just three days a week, you'll tackle a variety of exercises such as Goblet Squats, Lunges, and Standing Calf Raises, each targeting key muscle groups for maximum strength and endurance. With a focus on progressive overload and form, this program will help you build powerful legs and a strong core, ensuring you stay motivated and engaged throughout your fitness journey. Get ready to squat, lunge, and press your way to a stronger lower body!

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 04, 2025 05:49
  • Last Edited
    Nov 13, 2025 10:26
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
32.9%
Glutes
17.8%
Abs
16.4%
Hamstrings
16.4%
Calves
6.8%
Lower Back
4.1%
Adductors
2.7%
Forearms
1.4%
Abductors
1.4%
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
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Frog Squat
3
-
2
Standing Calf Raise
3
-
3
Goblet Squat
3
-
4
Side Bend (Dumbbell)
3
-
5
Front Squat (Dumbbell)
3
-
6
Leg Press
3
-
7
Lunge (Dumbbell)
3
-
8
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Frog Squat
3
-
2
Standing Calf Raise
3
-
3
Goblet Squat
3
-
4
Side Bend (Dumbbell)
3
-
5
Front Squat (Dumbbell)
3
-
6
Leg Press
3
-
7
Lunge (Dumbbell)
3
-
8
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Frog Squat
3
-
2
Standing Calf Raise
3
-
3
Goblet Squat
3
-
4
Side Bend (Dumbbell)
3
-
5
Front Squat (Dumbbell)
3
-
6
Leg Press
3
-
7
Lunge (Dumbbell)
3
-
8
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Frog Squat
3
-
2
Standing Calf Raise
3
-
3
Goblet Squat
3
-
4
Side Bend (Dumbbell)
3
-
5
Front Squat (Dumbbell)
3
-
6
Leg Press
3
-
7
Lunge (Dumbbell)
3
-
8
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Frog Squat
3
-
2
Standing Calf Raise
3
-
3
Goblet Squat
3
-
4
Side Bend (Dumbbell)
3
-
5
Front Squat (Dumbbell)
3
-
6
Leg Press
3
-
7
Lunge (Dumbbell)
3
-
8
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Frog Squat
3
-
2
Standing Calf Raise
3
-
3
Goblet Squat
3
-
4
Side Bend (Dumbbell)
3
-
5
Front Squat (Dumbbell)
3
-
6
Leg Press
3
-
7
Lunge (Dumbbell)
3
-
8
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Frog Squat
3
-
2
Standing Calf Raise
3
-
3
Goblet Squat
3
-
4
Side Bend (Dumbbell)
3
-
5
Front Squat (Dumbbell)
3
-
6
Leg Press
3
-
7
Lunge (Dumbbell)
3
-
8
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Frog Squat
3
-
2
Standing Calf Raise
3
-
3
Goblet Squat
3
-
4
Side Bend (Dumbbell)
3
-
5
Front Squat (Dumbbell)
3
-
6
Leg Press
3
-
7
Lunge (Dumbbell)
3
-
8
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Frog Squat
3
-
2
Standing Calf Raise
3
-
3
Goblet Squat
3
-
4
Side Bend (Dumbbell)
3
-
5
Front Squat (Dumbbell)
3
-
6
Leg Press
3
-
7
Lunge (Dumbbell)
3
-
8
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Frog Squat
3
-
2
Standing Calf Raise
3
-
3
Goblet Squat
3
-
4
Side Bend (Dumbbell)
3
-
5
Front Squat (Dumbbell)
3
-
6
Leg Press
3
-
7
Lunge (Dumbbell)
3
-
8
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Frog Squat
3
-
2
Standing Calf Raise
3
-
3
Goblet Squat
3
-
4
Side Bend (Dumbbell)
3
-
5
Front Squat (Dumbbell)
3
-
6
Leg Press
3
-
7
Lunge (Dumbbell)
3
-
8
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Frog Squat
3
-
2
Standing Calf Raise
3
-
3
Goblet Squat
3
-
4
Side Bend (Dumbbell)
3
-
5
Front Squat (Dumbbell)
3
-
6
Leg Press
3
-
7
Lunge (Dumbbell)
3
-
8
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Frog Squat
3
-
2
Standing Calf Raise
3
-
3
Goblet Squat
3
-
4
Side Bend (Dumbbell)
3
-
5
Front Squat (Dumbbell)
3
-
6
Leg Press
3
-
7
Lunge (Dumbbell)
3
-
8
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Frog Squat
3
-
2
Standing Calf Raise
3
-
3
Goblet Squat
3
-
4
Side Bend (Dumbbell)
3
-
5
Front Squat (Dumbbell)
3
-
6
Leg Press
3
-
7
Lunge (Dumbbell)
3
-
8
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Frog Squat
3
-
2
Standing Calf Raise
3
-
3
Goblet Squat
3
-
4
Side Bend (Dumbbell)
3
-
5
Front Squat (Dumbbell)
3
-
6
Leg Press
3
-
7
Lunge (Dumbbell)
3
-
8
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Frog Squat
3
-
2
Standing Calf Raise
3
-
3
Goblet Squat
3
-
4
Side Bend (Dumbbell)
3
-
5
Front Squat (Dumbbell)
3
-
6
Leg Press
3
-
7
Lunge (Dumbbell)
3
-
8
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Frog Squat
3
-
2
Standing Calf Raise
3
-
3
Goblet Squat
3
-
4
Side Bend (Dumbbell)
3
-
5
Front Squat (Dumbbell)
3
-
6
Leg Press
3
-
7
Lunge (Dumbbell)
3
-
8
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Frog Squat
3
-
2
Standing Calf Raise
3
-
3
Goblet Squat
3
-
4
Side Bend (Dumbbell)
3
-
5
Front Squat (Dumbbell)
3
-
6
Leg Press
3
-
7
Lunge (Dumbbell)
3
-
8
Abs Crunch (Weighted)
3
-
Week 1
1 / 18 Weeks
Day 1
1
Frog Squat
3 Sets
-
2
Standing Calf Raise
3 Sets
-
3
Goblet Squat
3 Sets
-
4
Side Bend (Dumbbell)
3 Sets
-
5
Front Squat (Dumbbell)
3 Sets
-
6
Leg Press
3 Sets
-
7
Lunge (Dumbbell)
3 Sets
-
8
Abs Crunch (Weighted)
3 Sets
-