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BODY RECOMP - PEACH

by Denzal Williams

Program Description

The focus of this workout program is on the lower body.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 23, 2025 01:43
  • Last Edited
    Oct 23, 2025 03:02
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.2%
Quadriceps
12.5%
Hamstrings
10.4%
Upper Back
9.2%
Chest
7.3%
Front Delts
6.5%
Lats
6.2%
Triceps
6.2%
Biceps
5.9%
Adductors
4%
Lower Back
3.9%
Middle Delts
3.7%
Abs
2.5%
Calves
1.8%
Rear Delts
1.8%
Abductors
1.8%
Forearms
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
12-15 reps
8-10 reps
-
-
2
Step-Up (Weighted)
4
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
1
13-15 reps
10-12 reps
-
-
4
Calf Raise (Leg Press)
3
1
18-20 reps
13-15 reps
-
-
5
Single Arm Row (Dumbbell)
3
1
12-15 reps
10-12 reps
-
-
6
Hip Adductor (Machine)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
12-15 reps
8-10 reps
-
-
2
Step-Up (Weighted)
4
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
1
13-15 reps
10-12 reps
-
-
4
Calf Raise (Leg Press)
3
1
18-20 reps
13-15 reps
-
-
5
Single Arm Row (Dumbbell)
3
1
12-15 reps
10-12 reps
-
-
6
Hip Adductor (Machine)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
12-15 reps
8-10 reps
-
-
2
Step-Up (Weighted)
4
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
1
13-15 reps
10-12 reps
-
-
4
Calf Raise (Leg Press)
3
1
18-20 reps
13-15 reps
-
-
5
Single Arm Row (Dumbbell)
3
1
12-15 reps
10-12 reps
-
-
6
Hip Adductor (Machine)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
12-15 reps
8-10 reps
-
-
2
Step-Up (Weighted)
4
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
1
13-15 reps
10-12 reps
-
-
4
Calf Raise (Leg Press)
3
1
18-20 reps
13-15 reps
-
-
5
Single Arm Row (Dumbbell)
3
1
12-15 reps
10-12 reps
-
-
6
Hip Adductor (Machine)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
1
12-15 reps
8-10 reps
-
-
2
Hip Thrust (Machine)
1
1
1
20-25 reps
18-20 reps
15-18 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
1
12-15 reps
8-10 reps
-
-
4
Leg Extension
3
20-25 reps
-
5
Lateral Pushdown (Cable)
3
1
15-18 reps
10-12 reps
-
-
6
Face Pull
3
1
15-18 reps
10-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
1
12-15 reps
8-10 reps
-
-
2
Hip Thrust (Machine)
1
1
1
20-25 reps
18-20 reps
15-18 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
1
12-15 reps
8-10 reps
-
-
4
Leg Extension
3
20-25 reps
-
5
Lateral Pushdown (Cable)
3
1
15-18 reps
10-12 reps
-
-
6
Face Pull
3
1
15-18 reps
10-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
1
12-15 reps
8-10 reps
-
-
2
Hip Thrust (Machine)
1
1
1
20-25 reps
18-20 reps
15-18 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
1
12-15 reps
8-10 reps
-
-
4
Leg Extension
3
20-25 reps
-
5
Lateral Pushdown (Cable)
3
1
15-18 reps
10-12 reps
-
-
6
Face Pull
3
1
15-18 reps
10-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
1
12-15 reps
8-10 reps
-
-
2
Hip Thrust (Machine)
1
1
1
20-25 reps
18-20 reps
15-18 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
1
12-15 reps
8-10 reps
-
-
4
Leg Extension
3
20-25 reps
-
5
Lateral Pushdown (Cable)
3
1
15-18 reps
10-12 reps
-
-
6
Face Pull
3
1
15-18 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-15 reps
-
2
Bent Over Row (Barbell)
4
10-15 reps
-
3
Inverted Row
4
8-10 reps
-
4
Push Up
4
-
-
5
Lateral Raise (Cable)
4
12-15 reps
-
6
Bicep Curl (Cable)
4
12-15 reps
-
7
Chest Fly (Machine)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-15 reps
-
2
Bent Over Row (Barbell)
4
10-15 reps
-
3
Inverted Row
4
8-10 reps
-
4
Push Up
4
-
-
5
Lateral Raise (Cable)
4
12-15 reps
-
6
Bicep Curl (Cable)
4
12-15 reps
-
7
Chest Fly (Machine)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-15 reps
-
2
Bent Over Row (Barbell)
4
10-15 reps
-
3
Inverted Row
4
8-10 reps
-
4
Push Up
4
-
-
5
Lateral Raise (Cable)
4
12-15 reps
-
6
Bicep Curl (Cable)
4
12-15 reps
-
7
Chest Fly (Machine)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-15 reps
-
2
Bent Over Row (Barbell)
4
10-15 reps
-
3
Inverted Row
4
8-10 reps
-
4
Push Up
4
-
-
5
Lateral Raise (Cable)
4
12-15 reps
-
6
Bicep Curl (Cable)
4
12-15 reps
-
7
Chest Fly (Machine)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
12-15 reps
8-11 reps
-
-
2
Reverse Lunge (Dumbbell)
3
1
12-15 reps
8-10 reps
-
-
3
Hyperextension
3
15-20 reps
-
4
Lying Leg Curl
3
13-15 reps
-
5
Hip Abductor (Machine)
4
15-20 reps
-
6
Glute Kickback
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
12-15 reps
8-11 reps
-
-
2
Reverse Lunge (Dumbbell)
3
1
12-15 reps
8-10 reps
-
-
3
Hyperextension
3
15-20 reps
-
4
Lying Leg Curl
3
13-15 reps
-
5
Hip Abductor (Machine)
4
15-20 reps
-
6
Glute Kickback
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
12-15 reps
8-11 reps
-
-
2
Reverse Lunge (Dumbbell)
3
1
12-15 reps
8-10 reps
-
-
3
Hyperextension
3
15-20 reps
-
4
Lying Leg Curl
3
13-15 reps
-
5
Hip Abductor (Machine)
4
15-20 reps
-
6
Glute Kickback
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
12-15 reps
8-11 reps
-
-
2
Reverse Lunge (Dumbbell)
3
1
12-15 reps
8-10 reps
-
-
3
Hyperextension
3
15-20 reps
-
4
Lying Leg Curl
3
13-15 reps
-
5
Hip Abductor (Machine)
4
15-20 reps
-
6
Glute Kickback
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
1
12-15 reps
10-12 reps
-
-
2
Lat Pulldown
3
1
12-15 reps
10-12 reps
-
-
3
Decline Chest Press
3
1
12-15 reps
8-10 reps
-
-
4
Incline Chest Press (Machine)
3
1
12-15 reps
8-10 reps
-
-
5
Bicep Curl (EZ Bar)
4
10-12 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
7
Kettlebell Swing
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
1
12-15 reps
10-12 reps
-
-
2
Lat Pulldown
3
1
12-15 reps
10-12 reps
-
-
3
Decline Chest Press
3
1
12-15 reps
8-10 reps
-
-
4
Incline Chest Press (Machine)
3
1
12-15 reps
8-10 reps
-
-
5
Bicep Curl (EZ Bar)
4
10-12 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
7
Kettlebell Swing
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
1
12-15 reps
10-12 reps
-
-
2
Lat Pulldown
3
1
12-15 reps
10-12 reps
-
-
3
Decline Chest Press
3
1
12-15 reps
8-10 reps
-
-
4
Incline Chest Press (Machine)
3
1
12-15 reps
8-10 reps
-
-
5
Bicep Curl (EZ Bar)
4
10-12 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
7
Kettlebell Swing
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
1
12-15 reps
10-12 reps
-
-
2
Lat Pulldown
3
1
12-15 reps
10-12 reps
-
-
3
Decline Chest Press
3
1
12-15 reps
8-10 reps
-
-
4
Incline Chest Press (Machine)
3
1
12-15 reps
8-10 reps
-
-
5
Bicep Curl (EZ Bar)
4
10-12 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
7
Kettlebell Swing
3
12-15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
8-10 Reps
-
-
-
-
2
Step-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
13-15 Reps
13-15 Reps
13-15 Reps
10-12 Reps
-
-
-
-
4
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
18-20 Reps
18-20 Reps
18-20 Reps
13-15 Reps
-
-
-
-
5
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
10-12 Reps
-
-
-
-
6
Hip Adductor (Machine)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
-
Day 2
1
Sumo Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
8-10 Reps
-
-
-
-
2
Hip Thrust (Machine)
1 Set
1 Set
1 Set
20-25 Reps
18-20 Reps
15-18 Reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
8-10 Reps
-
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
20-25 Reps
20-25 Reps
20-25 Reps
-
-
-
5
Lateral Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15-18 Reps
15-18 Reps
15-18 Reps
10-12 Reps
-
-
-
-
6
Face Pull
1 Set
1 Set
1 Set
1 Set
15-18 Reps
15-18 Reps
15-18 Reps
10-12 Reps
-
-
-
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
-
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
-
3
Inverted Row
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
4
Push Up
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
-
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
7
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
8-11 Reps
-
-
-
-
2
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
8-10 Reps
-
-
-
-
3
Hyperextension
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
4
Lying Leg Curl
1 Set
1 Set
1 Set
13-15 Reps
13-15 Reps
13-15 Reps
-
-
-
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
-
6
Glute Kickback
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
-
Day 5
1
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
10-12 Reps
-
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
10-12 Reps
-
-
-
-
3
Decline Chest Press
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
8-10 Reps
-
-
-
-
4
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
8-10 Reps
-
-
-
-
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
6
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
7
Kettlebell Swing
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-