Legs / Chest / Shoulders / Back
Transform your physique in 16 weeks with targeted strength training for legs, chest, shoulders, and back—unlock your full potential and feel unstoppable.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 5 | 8 reps |
| 2 | Calf Raise (Leg Press) | 3 | 50 reps |
| 3 | Hamstring Curl | 3 | 15 reps |
| 4 | Squat (Smith Machine) | 5 | 8 reps |
| 5 | Romanian Deadlift (Barbell) | 3 | 15 reps |
| 6 | Leg Extension | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 5 | 8 reps |
| 2 | Chest Fly (Machine) | 3 | 15 reps |
| 3 | Bench Press (Dumbbell) | 5 | 8 reps |
| 4 | V-Handle Tricep Pushdown (Cable) | 3 | 20 reps |
| 5 | Push Up | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Military Press (Barbell) | 5 | 8 reps |
| 2 | Rear Delt Fly (Cable) | 3 | 20 reps |
| 3 | Front Raise | 3 | 20 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 20 reps |
| 5 | Shrug (Dumbbell) | 3 | 15 reps |
| 6 | Upright Row (Dumbbell) | 3 | 20 reps |
| 7 | Seated Overhead Press (Dumbbell) | 5 | 8 reps |
| 8 | Skull Crusher (Barbell) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 12 reps |
| 2 | Pull-Up (Bodyweight) | 5 | 8 reps |
| 3 | Seated Wide-Grip Row (Cable) | 3 | 12 reps |
| 4 | Bent Over Row (Barbell) | 5 | 15 reps |
| 5 | Bicep Curl (Cable) | 3 | 20 reps |
| 6 | Incline Curl (Dumbbell) | 3 | 20 reps |
| 7 | Straight Arm Pulldown | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 5 | 8 reps |
| 2 | Calf Raise (Leg Press) | 3 | 50 reps |
| 3 | Hamstring Curl | 3 | 15 reps |
| 4 | Squat (Smith Machine) | 5 | 8 reps |
| 5 | Romanian Deadlift (Barbell) | 3 | 12 reps |
| 6 | Leg Extension | 3 | 20 reps |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Legs / Chest / Shoulders / Back is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Legs / Chest / Shoulders / Back is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Legs / Chest / Shoulders / Back is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
