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Monthly Plan for 5 days with focus on Arm and Leg.

by Gane Pocev
3 athletes joined
5.0
(1 rating)

Program Description

Dynamic program for strenght, ednurace and muscle mass.

Program Overview

  • Level
    Intermediate, Advanced, Novice, Beginner
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 26, 2024 08:54
  • Last Edited
    Jun 18, 2025 10:53

Summary

Unleash your strength with this comprehensive 4-week program designed to sculpt your arms and legs over 5 days each week. Each session combines targeted exercises like barbell curls and squats, ensuring you build muscle and improve endurance. With a focus on both upper and lower body, you’ll enhance your overall fitness and achieve a balanced physique. Perfect for gym-goers ready to elevate their training and see real results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Upper Back
8.4%
Abs
8.1%
Biceps
8%
Chest
7.8%
Quadriceps
7.5%
Front Delts
7.5%
Hamstrings
7%
Glutes
6.9%
Calves
6.6%
Lats
6.5%
Middle Delts
4.9%
Lower Back
3.2%
Rear Delts
1.5%
Forearms
1.1%
Cardio
1%
Adductors
0.9%
Abductors
0.3%
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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
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
4
12 reps
-
5
Hammer Curl
4
12 reps
-
6
Concentration Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Cable Crossover
3
12 reps
-
4
Skull Crusher (Barbell)
4
12 reps
-
5
Overhead Tricep Extension (Cable)
4
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Cardio
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
4
12 reps
-
5
Hammer Curl
4
12 reps
-
6
Concentration Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Cable Crossover
3
12 reps
-
4
Skull Crusher (Barbell)
4
12 reps
-
5
Overhead Tricep Extension (Cable)
4
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Cardio
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Standing Calf Raise
5
20 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
8
Plank
3
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Stiff Leg Deadlift
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Calf Raise (Leg Press)
5
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Standing Calf Raise
5
20 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
8
Plank
3
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Stiff Leg Deadlift
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Calf Raise (Leg Press)
5
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
8 reps
-
2
Pull-Up (Weighted)
3
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Dip (Bodyweight)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Chin-Up (Bodyweight)
3
-
3
T-Bar Row
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Preacher Curl (Barbell)
4
12 reps
-
6
Concentration Curl
4
12 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
8
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
8 reps
-
2
Pull-Up (Weighted)
3
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Dip (Bodyweight)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Chin-Up (Bodyweight)
3
-
3
T-Bar Row
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Preacher Curl (Barbell)
4
12 reps
-
6
Concentration Curl
4
12 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
8
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Plank
3
60 mins
-
6
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Arnold Press
3
10 reps
-
3
Rear Delt Fly (Cable)
3
12 reps
-
4
Upright Row (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Plank
3
60 mins
-
6
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Arnold Press
3
10 reps
-
3
Rear Delt Fly (Cable)
3
12 reps
-
4
Upright Row (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Bench Press (Smith Machine)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Pull-Up (Weighted)
3
-
5
Seated Calf Raise
5
20 reps
-
6
Bicep Curl (EZ Bar)
1
3
121 reps
12 reps
-
-
7
Seated Dip (Machine)
4
10 reps
-
8
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Trap Bar)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Standing Calf Raise
5
15 reps
-
6
Hammer Curl
4
12 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
8
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Bench Press (Smith Machine)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Pull-Up (Weighted)
3
-
5
Seated Calf Raise
5
20 reps
-
6
Bicep Curl (EZ Bar)
1
3
121 reps
12 reps
-
-
7
Seated Dip (Machine)
4
10 reps
-
8
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Trap Bar)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Standing Calf Raise
5
15 reps
-
6
Hammer Curl
4
12 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
8
Cardio
1
20 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
-
3
Chest Fly (Cable)
3 Sets
12 Reps
-
4
Bicep Curl (Barbell)
4 Sets
12 Reps
-
5
Hammer Curl
4 Sets
12 Reps
-
6
Concentration Curl
3 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Leg Press
3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Lunge (Dumbbell)
3 Sets
12 Reps
-
5
Seated Calf Raise
3 Sets
15 Reps
-
6
Standing Calf Raise
5 Sets
20 Reps
-
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
8
Plank
3 Sets
60 mins
-
Day 3
1
Stiff Leg Deadlift
4 Sets
8 Reps
-
2
Pull-Up (Weighted)
3 Sets
-
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
4
Lat Pulldown
3 Sets
12 Reps
-
5
Dip (Bodyweight)
4 Sets
10 Reps
-
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
-
Day 4
1
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
3
Front Raise
3 Sets
12 Reps
-
4
Face Pull
3 Sets
12 Reps
-
5
Plank
3 Sets
60 mins
-
6
Hanging Leg Raise
3 Sets
20 Reps
-
Day 5
1
Squat (Smith Machine)
3 Sets
10 Reps
-
2
Bench Press (Smith Machine)
3 Sets
10 Reps
-
3
Deadlift (Barbell)
3 Sets
10 Reps
-
4
Pull-Up (Weighted)
3 Sets
-
5
Seated Calf Raise
5 Sets
20 Reps
-
6
Bicep Curl (EZ Bar)
1 Set
3 Sets
121 Reps
12 Reps
-
-
7
Seated Dip (Machine)
4 Sets
10 Reps
-
8
Cardio
1 Set
20 mins
-