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BODY RECOMP - PEACH

by Denzal Williams
1 athletes joined

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 25, 2025 03:14

Summary

Transform your physique with the BODY RECOMP - PEACH program, a focused 4-week journey designed for those looking to sculpt and strengthen their lower body. Committing to 5 days a week, you'll engage in a variety of targeted exercises, including barbell squats, dumbbell deadlifts, and machine hip thrusts, all aimed at enhancing muscle definition and overall strength. This program is perfect for anyone ready to elevate their training and achieve a balanced, toned look. Get ready to challenge yourself and see results!
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
Star
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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
-
-
-