Program Description
As a footballer I want to be aesthetic whilst having a strong lower body, this is why I made this
Program Overview
- LevelAdvanced
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedJun 22, 2025 08:46
- Last EditedJul 08, 2025 06:55
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
6-10 reps
RPE 10
1B
Lat Pulldown
3
6-10 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
2B
Reverse Pec Deck
3
6-10 reps
RPE 10
3A
Pec Deck (Machine)
3
6-10 reps
RPE 10
3B
Seated Row (Cable)
3
6-10 reps
RPE 10
4A
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
4B
Bicep Curl (Cable)
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
6-10 reps
RPE 10
1B
Lat Pulldown
3
6-10 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
2B
Reverse Pec Deck
3
6-10 reps
RPE 10
3A
Pec Deck (Machine)
3
6-10 reps
RPE 10
3B
Seated Row (Cable)
3
6-10 reps
RPE 10
4A
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
4B
Bicep Curl (Cable)
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
6-10 reps
RPE 10
1B
Lat Pulldown
3
6-10 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
2B
Reverse Pec Deck
3
6-10 reps
RPE 10
3A
Pec Deck (Machine)
3
6-10 reps
RPE 10
3B
Seated Row (Cable)
3
6-10 reps
RPE 10
4A
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
4B
Bicep Curl (Cable)
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
6-10 reps
RPE 10
1B
Lat Pulldown
3
6-10 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
2B
Reverse Pec Deck
3
6-10 reps
RPE 10
3A
Pec Deck (Machine)
3
6-10 reps
RPE 10
3B
Seated Row (Cable)
3
6-10 reps
RPE 10
4A
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
4B
Bicep Curl (Cable)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
3 reps
RPE 6-8
1B
Romanian Deadlift (Barbell)
3
3 reps
RPE 6-8
2A
Leg Extension
3
3 reps
RPE 6-8
2B
Leg Curl
3
3 reps
RPE 6-8
3A
Calf Jump
5
3 reps
RPE 6-8
3B
Tibialis Raise
5
3 reps
RPE 6-8
4A
Glute Bridge (Barbell)
5
6-10 reps
RPE 10
4B
Cable Crunch
5
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
3 reps
RPE 6-8
1B
Romanian Deadlift (Barbell)
3
3 reps
RPE 6-8
2A
Leg Extension
3
3 reps
RPE 6-8
2B
Leg Curl
3
3 reps
RPE 6-8
3A
Calf Jump
5
3 reps
RPE 6-8
3B
Tibialis Raise
5
3 reps
RPE 6-8
4A
Glute Bridge (Barbell)
5
6-10 reps
RPE 10
4B
Cable Crunch
5
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
3 reps
RPE 6-8
1B
Romanian Deadlift (Barbell)
3
3 reps
RPE 6-8
2A
Leg Extension
3
3 reps
RPE 6-8
2B
Leg Curl
3
3 reps
RPE 6-8
3A
Calf Jump
5
3 reps
RPE 6-8
3B
Tibialis Raise
5
3 reps
RPE 6-8
4A
Glute Bridge (Barbell)
5
6-10 reps
RPE 10
4B
Cable Crunch
5
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
3 reps
RPE 6-8
1B
Romanian Deadlift (Barbell)
3
3 reps
RPE 6-8
2A
Leg Extension
3
3 reps
RPE 6-8
2B
Leg Curl
3
3 reps
RPE 6-8
3A
Calf Jump
5
3 reps
RPE 6-8
3B
Tibialis Raise
5
3 reps
RPE 6-8
4A
Glute Bridge (Barbell)
5
6-10 reps
RPE 10
4B
Cable Crunch
5
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
6-10 reps
RPE 10
1B
Pull-Up (Assisted)
3
6-10 reps
RPE 10
2A
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
2B
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
3A
Chest Fly (Dumbbell)
3
6-10 reps
RPE 10
3B
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
3C
High Row
3
6-10 reps
RPE 10
4A
Lateral Raise (Cable)
2
6-10 reps
RPE 10
4B
Single Arm Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
6-10 reps
RPE 10
1B
Pull-Up (Assisted)
3
6-10 reps
RPE 10
2A
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
2B
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
3A
Chest Fly (Dumbbell)
3
6-10 reps
RPE 10
3B
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
3C
High Row
3
6-10 reps
RPE 10
4A
Lateral Raise (Cable)
2
6-10 reps
RPE 10
4B
Single Arm Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
6-10 reps
RPE 10
1B
Pull-Up (Assisted)
3
6-10 reps
RPE 10
2A
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
2B
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
3A
Chest Fly (Dumbbell)
3
6-10 reps
RPE 10
3B
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
3C
High Row
3
6-10 reps
RPE 10
4A
Lateral Raise (Cable)
2
6-10 reps
RPE 10
4B
Single Arm Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
6-10 reps
RPE 10
1B
Pull-Up (Assisted)
3
6-10 reps
RPE 10
2A
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
2B
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
3A
Chest Fly (Dumbbell)
3
6-10 reps
RPE 10
3B
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
3C
High Row
3
6-10 reps
RPE 10
4A
Lateral Raise (Cable)
2
6-10 reps
RPE 10
4B
Single Arm Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
3 reps
RPE 6-8
1B
Pull Through (Cable)
3
3 reps
RPE 6-8
2A
Calf Jump
5
3 reps
RPE 6-8
2B
Tibialis Raise
5
3 reps
RPE 6-8
3
Box Jump
3
3 reps
RPE 6-8
4
Jump Switch Lunge
3
3 reps
RPE 6-8
5A
Glute Kickback (Cable)
5
6-10 reps
RPE 10
5B
Abs Crunch (Weighted)
5
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
3 reps
RPE 6-8
1B
Pull Through (Cable)
3
3 reps
RPE 6-8
2A
Calf Jump
5
3 reps
RPE 6-8
2B
Tibialis Raise
5
3 reps
RPE 6-8
3
Box Jump
3
3 reps
RPE 6-8
4
Jump Switch Lunge
3
3 reps
RPE 6-8
5A
Glute Kickback (Cable)
5
6-10 reps
RPE 10
5B
Abs Crunch (Weighted)
5
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
3 reps
RPE 6-8
1B
Pull Through (Cable)
3
3 reps
RPE 6-8
2A
Calf Jump
5
3 reps
RPE 6-8
2B
Tibialis Raise
5
3 reps
RPE 6-8
3
Box Jump
3
3 reps
RPE 6-8
4
Jump Switch Lunge
3
3 reps
RPE 6-8
5A
Glute Kickback (Cable)
5
6-10 reps
RPE 10
5B
Abs Crunch (Weighted)
5
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
3 reps
RPE 6-8
1B
Pull Through (Cable)
3
3 reps
RPE 6-8
2A
Calf Jump
5
3 reps
RPE 6-8
2B
Tibialis Raise
5
3 reps
RPE 6-8
3
Box Jump
3
3 reps
RPE 6-8
4
Jump Switch Lunge
3
3 reps
RPE 6-8
5A
Glute Kickback (Cable)
5
6-10 reps
RPE 10
5B
Abs Crunch (Weighted)
5
6-10 reps
RPE 10
Week 1
1 / 4 Weeks
Day 3
1A
Push Up3 Sets
6-10 Reps
@10
1B
Pull-Up (Assisted)3 Sets
6-10 Reps
@10
2A
Skull Crusher (Barbell)3 Sets
6-10 Reps
@10
2B
Incline Hammer Curl (Dumbbell)3 Sets
6-10 Reps
@10
3A
Chest Fly (Dumbbell)3 Sets
6-10 Reps
@10
3B
Seated Shoulder Press (Dumbbell)3 Sets
6-10 Reps
@10
3C
High Row3 Sets
6-10 Reps
@10
4A
Lateral Raise (Cable)2 Sets
6-10 Reps
@10
4B
Single Arm Rear Delt Fly (Cable)2 Sets
6-10 Reps
@10
Day 1
1A
Bench Press (Paused)3 Sets
6-10 Reps
@10
1B
Lat Pulldown3 Sets
6-10 Reps
@10
2A
Lateral Raise (Dumbbell)3 Sets
6-10 Reps
@10
2B
Reverse Pec Deck3 Sets
6-10 Reps
@10
3A
Pec Deck (Machine)3 Sets
6-10 Reps
@10
3B
Seated Row (Cable)3 Sets
6-10 Reps
@10
4A
Tricep Rope Push Down (Cable)3 Sets
6-10 Reps
@10
4B
Bicep Curl (Cable)3 Sets
6-10 Reps
@10
Day 2
1A
Hack Squat3 Sets
3 Reps
@6-8
1B
Romanian Deadlift (Barbell)3 Sets
3 Reps
@6-8
2A
Leg Extension3 Sets
3 Reps
@6-8
2B
Leg Curl3 Sets
3 Reps
@6-8
3A
Calf Jump5 Sets
3 Reps
@6-8
3B
Tibialis Raise5 Sets
3 Reps
@6-8
4A
Glute Bridge (Barbell)5 Sets
6-10 Reps
@10
4B
Cable Crunch5 Sets
6-10 Reps
@10
Day 4
1A
Goblet Squat3 Sets
3 Reps
@6-8
1B
Pull Through (Cable)3 Sets
3 Reps
@6-8
2A
Calf Jump5 Sets
3 Reps
@6-8
2B
Tibialis Raise5 Sets
3 Reps
@6-8
3
Box Jump3 Sets
3 Reps
@6-8
4
Jump Switch Lunge3 Sets
3 Reps
@6-8
5A
Glute Kickback (Cable)5 Sets
6-10 Reps
@10
5B
Abs Crunch (Weighted)5 Sets
6-10 Reps
@10