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Leg Heavy

by Joshua J.
3 athletes joined
4.0
(1 rating)

Program Description

To gain strength and musculature overall but with an extra focus on leg development.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 20, 2024 03:54
  • Last Edited
    Jan 01, 2025 06:28

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Leg Extension
3
20 reps
RPE 6-7.5
3
Squat (Smith Machine)
3
2
6 reps
10 reps
RPE 7
RPE 7
4
Hip Thrust (smith Machine)
4
10 reps
RPE 7
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
6
Calf Machine (pf)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Squat (Smith Machine)
3
2
6 reps
10 reps
RPE 7
RPE 7
3
Hip Thrust (smith Machine)
4
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5A
Calf Machine (pf)
4
10 reps
RPE 7
5B
Plank
4
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Squat (Smith Machine)
3
2
6 reps
10 reps
RPE 7
RPE 7
3
Hip Thrust (smith Machine)
4
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5A
Calf Machine (pf)
4
10 reps
RPE 7
5B
Plank
4
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Squat (Smith Machine)
3
2
6 reps
10 reps
RPE 7
RPE 7
3
Hip Thrust (smith Machine)
4
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5A
Calf Machine (pf)
4
10 reps
RPE 7
5B
Plank
4
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
20 reps
RPE 7
2
Hammer Strength MTS Row
4
2
6 reps
10 reps
RPE 7
RPE 7
3
1 Arm Row (Dumbbell)
4
10 reps
-
4A
High Row
3
10 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10 reps
RPE 7
5A
Hammer Curl
3
12 reps
RPE 7
5B
Hammer Strength Ab Crunch
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
20 reps
RPE 7
2
Hammer Strength MTS Row
4
2
6 reps
10 reps
RPE 7
RPE 7
3
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 7
4A
High Row
3
10 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10 reps
RPE 7
5A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5B
Hammer Strength Ab Crunch
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
20 reps
RPE 7
2
Hammer Strength MTS Row
4
2
6 reps
10 reps
RPE 7
RPE 7
3
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 7
4A
High Row
3
10 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10 reps
RPE 7
5A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5B
Hammer Strength Ab Crunch
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
20 reps
RPE 7
2
Hammer Strength MTS Row
4
2
6 reps
10 reps
RPE 7
RPE 7
3
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 7
4A
High Row
3
10 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10 reps
RPE 7
5A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5B
Hammer Strength Ab Crunch
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Leg Curl
3
10 reps
RPE 7
3
Hip Thrust (smith Machine)
4
5 reps
RPE 7
4
Romanian Deadlift Smith Machine
4
2
8 reps
12 reps
RPE 7
RPE 7
5
Back Extension (Weighted)
3
10 reps
RPE 7
6
Seated Calf Raise
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Hip Thrust (smith Machine)
5
5 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
4
2
8 reps
12 reps
RPE 7
RPE 7
4A
Back Extension (Weighted)
3
10 reps
RPE 7
4B
Plank
3
AMRAP
RPE 7
5A
Leg Curl
3
10 reps
RPE 7
5B
Standing Calf Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Hip Thrust (smith Machine)
5
5 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
4
2
8 reps
12 reps
RPE 7
RPE 7
4A
Back Extension (Weighted)
3
10 reps
RPE 7
4B
Plank
3
AMRAP
RPE 7
5A
Leg Curl
3
10 reps
RPE 7
5B
Standing Calf Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Hip Thrust (smith Machine)
5
5 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
4
2
8 reps
12 reps
RPE 7
RPE 7
4A
Back Extension (Weighted)
3
10 reps
RPE 7
4B
Plank
3
AMRAP
RPE 7
5A
Leg Curl
3
10 reps
RPE 7
5B
Standing Calf Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 7
2
Incline Chest Press (Machine)
3
2
8 reps
12 reps
RPE 7
RPE 7
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
4A
Pec Deck (Machine)
3
10 reps
RPE 7
4B
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
5
French Press
3
12 reps
RPE 7
6A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6B
Hammer Strength Ab Crunch
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 7
2
Incline Chest Press (Machine)
3
2
8 reps
12 reps
RPE 7
RPE 7
3
1 Arm Row (Dumbbell)
4
10 reps
RPE 7
4A
Pec Deck (Machine)
3
10 reps
RPE 7
4B
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5B
Hammer Strength Ab Crunch
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 7
2
Incline Chest Press (Machine)
3
2
8 reps
12 reps
RPE 7
RPE 7
3
1 Arm Row (Dumbbell)
4
10 reps
RPE 7
4A
Pec Deck (Machine)
3
10 reps
RPE 7
4B
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5B
Hammer Strength Ab Crunch
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 7
2
Incline Chest Press (Machine)
3
2
8 reps
12 reps
RPE 7
RPE 7
3
1 Arm Row (Dumbbell)
4
10 reps
RPE 7
4A
Pec Deck (Machine)
3
10 reps
RPE 7
4B
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5B
Hammer Strength Ab Crunch
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Single Leg Press
2
3
15 reps
8 reps
RPE 7
RPE 7
3
Good Morning
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
-
5
Lying Leg Curl
4
10 reps
RPE 7
6
Standing Calf Raise
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Single Leg Press
3
2
8 reps
12 reps
RPE 7
RPE 7
3
Lying Leg Curl
4
10 reps
RPE 7
4
Hip Thrust (smith Machine)
3
15 reps
RPE 7
5
Step-Up (Weighted)
3
8 reps
RPE 7
6
Plank
3
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Single Leg Press
3
2
8 reps
12 reps
RPE 7
RPE 7
3
Lying Leg Curl
4
10 reps
RPE 7
4
Hip Thrust (smith Machine)
3
15 reps
RPE 7
5
Step-Up (Weighted)
3
8 reps
RPE 7
6
Plank
3
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Single Leg Press
3
2
8 reps
12 reps
RPE 7
RPE 7
3
Lying Leg Curl
4
10 reps
RPE 7
4
Hip Thrust (smith Machine)
3
15 reps
RPE 7
5
Step-Up (Weighted)
3
8 reps
RPE 7
6
Plank
3
AMRAP
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Monster Walks (hip Circle)
3 Sets
10 Reps
@7
2
Leg Extension
3 Sets
20 Reps
@6-7.5
3
Squat (Smith Machine)
3 Sets
2 Sets
6 Reps
10 Reps
@7
@7
4
Hip Thrust (smith Machine)
4 Sets
10 Reps
@7
5
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@7
6
Calf Machine (pf)
4 Sets
10 Reps
@7
Day 3
1
Monster Walks (hip Circle)
3 Sets
10 Reps
@7
2
Leg Curl
3 Sets
10 Reps
@7
3
Hip Thrust (smith Machine)
4 Sets
5 Reps
@7
4
Romanian Deadlift Smith Machine
4 Sets
2 Sets
8 Reps
12 Reps
@7
@7
5
Back Extension (Weighted)
3 Sets
10 Reps
@7
6
Seated Calf Raise
4 Sets
20 Reps
@7
Day 5
1
Monster Walks (hip Circle)
3 Sets
10 Reps
@7
2
Single Leg Press
2 Sets
3 Sets
15 Reps
8 Reps
@7
@7
3
Good Morning
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
15 Reps
-
5
Lying Leg Curl
4 Sets
10 Reps
@7
6
Standing Calf Raise
3 Sets
12 Reps
@7
Day 4
1
Face Pull
3 Sets
12 Reps
@7
2
Incline Chest Press (Machine)
3 Sets
2 Sets
8 Reps
12 Reps
@7
@7
3
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
4A
Pec Deck (Machine)
3 Sets
10 Reps
@7
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
5
French Press
3 Sets
12 Reps
@7
6A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
6B
Hammer Strength Ab Crunch
3 Sets
10 Reps
@7
Day 2
1
Rear Delt Fly (Machine)
3 Sets
20 Reps
@7
2
Hammer Strength MTS Row
4 Sets
2 Sets
6 Reps
10 Reps
@7
@7
3
1 Arm Row (Dumbbell)
4 Sets
10 Reps
-
4A
High Row
3 Sets
10 Reps
@7
4B
Bicep Curl (Barbell)
3 Sets
10 Reps
@7
5A
Hammer Curl
3 Sets
12 Reps
@7
5B
Hammer Strength Ab Crunch
3 Sets
20 Reps
@7