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ForNM

by Jaehwan K.
2 athletes joined

Program Description

1

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 22, 2024 11:49
  • Last Edited
    Jun 18, 2025 12:08

Summary

Transform your lower body strength with the ForNM program, a focused 4-week journey designed for serious lifters. Comprising three intense sessions each week, you'll engage in a variety of exercises like Goblet Squats, Leg Extensions, and Hack Squats, targeting the quads, hamstrings, and glutes. This program emphasizes progressive overload, ensuring you build muscle and power while enhancing your overall performance. Get ready to push your limits and see real results!
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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
20 reps
RPE 6
2
Leg Extension
3
15 reps
RPE 6
3
Leg Curl
3
15 reps
RPE 6
4
Lunge (Bodyweight)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
20 reps
RPE 6
2
Straight Arm Pulldown
3
10 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15 reps
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 6
3
Lunge (Dumbbell)
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
10 reps
RPE 6
2
Overhead Press (Barbell)
3
10 reps
RPE 6
3
Seated Overhead Press (Dumbbell)
3
20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
12 reps
RPE 6
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
20 reps
RPE 7
2
Hack Squat
3
10 reps
RPE 8
3
Good Morning
3
10 reps
RPE 6
4
Lunge (Dumbbell)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10 reps
RPE 6
2
Bench Press (Barbell)
3
10 reps
RPE 6
3
Bench Press (Dumbbell)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
20 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
20 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 6
4
Lunge (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 7
3
Leg Curl
3
15 reps
RPE 7
4
Lunge (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
10 reps
RPE 6
2
Seated Row (Cable)
3
15 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Pec Deck (Machine)
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
10 reps
RPE 6
2
Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 6
4
Lunge (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
20 reps
RPE 6
2
Y Raise
2
20 reps
RPE 6
3
Lat Pulldown
3
10 reps
RPE 7
4
Seated Row (Cable)
3
10 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Goblet Squat
3 Sets
20 Reps
@6
2
Leg Extension
3 Sets
15 Reps
@6
3
Leg Curl
3 Sets
15 Reps
@6
4
Lunge (Bodyweight)
3 Sets
10 Reps
@8
Day 2
1
Y Raise
3 Sets
12 Reps
@6
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Seated Row (Cable)
3 Sets
10 Reps
@7
4
Bench Press (Dumbbell)
3 Sets
20 Reps
@6
Day 3
1
Hack Squat
3 Sets
10 Reps
@8
2
Leg Extension
3 Sets
15 Reps
@7
3
Leg Curl
3 Sets
15 Reps
@7
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8