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686Gainz Women's Lower Focused (V2)

by Jr C.
8 athletes joined

Program Description

Lower Body Focused

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    7 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 11, 2024 04:57
  • Last Edited
    Oct 13, 2024 09:51

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
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
5 reps
5 reps
6 reps
6 reps
80%
76%
72%
70%
2
Sumo Deadlift (Barbell)
3
5+ reps
65%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Leg Extension
2
AMRAP
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
3 reps
3 reps
6 reps
6 reps
86%
78%
72%
70%
2
Sumo Deadlift (Barbell)
1
2
5+ reps
5+ reps
67%
65%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Leg Extension
2
AMRAP
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
2 reps
4 reps
6 reps
90%
80%
70%
2
Sumo Deadlift (Barbell)
1
2
5+ reps
5+ reps
69%
65%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Leg Extension
2
AMRAP
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
76%
72%
68%
2
Sumo Deadlift (Barbell)
1
2
5+ reps
5+ reps
67%
65%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Leg Extension
2
AMRAP
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
4 reps
5 reps
84%
78%
70%
2
Sumo Deadlift (Barbell)
1
2
5+ reps
5+ reps
70%
65%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Leg Extension
2
AMRAP
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
2 reps
3 reps
5 reps
5 reps
90%
80%
72%
70%
2
Sumo Deadlift (Barbell)
1
2
5+ reps
5+ reps
72%
65%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Leg Extension
2
AMRAP
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
1 reps
3 reps
5 reps
95%
80%
70%
2
Sumo Deadlift (Barbell)
1
2
5+ reps
5+ reps
74%
65%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Leg Extension
2
AMRAP
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
10+ reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
5B
Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
10+ reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
5B
Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
10+ reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
5B
Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
10+ reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
5B
Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
10+ reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
5B
Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
10+ reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
5B
Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
10+ reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
5B
Hammer Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
4 reps
80%
74%
70%
2
Hack Squat
3
8-10 reps
RPE 8-9
3
Seated Hamstring Curl
2
10-12 reps
RPE 7-8
4
Glute Kickback (Cable)
2
AMRAP
RPE 7-8
5
Back Extension (Weighted)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
3 reps
5 reps
4 reps
86%
76%
72%
2
Hack Squat
3
8-10 reps
RPE 8-9
3
Seated Hamstring Curl
2
10-12 reps
RPE 7-8
4
Glute Kickback (Cable)
2
AMRAP
RPE 7-8
5
Back Extension (Weighted)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
2 reps
5 reps
4 reps
4 reps
90%
80%
74%
70%
2
Hack Squat
3
8-10 reps
RPE 8-9
3
Seated Hamstring Curl
2
10-12 reps
RPE 7-8
4
Glute Kickback (Cable)
2
AMRAP
RPE 7-8
5
Back Extension (Weighted)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
4 reps
76%
72%
68%
2
Hack Squat
3
8-10 reps
RPE 8-9
3
Seated Hamstring Curl
2
10-12 reps
RPE 7-8
4
Glute Kickback (Cable)
2
AMRAP
RPE 7-8
5
Back Extension (Weighted)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
3 reps
4 reps
4 reps
84%
78%
72%
2
Hack Squat
3
8-10 reps
RPE 8-9
3
Seated Hamstring Curl
2
10-12 reps
RPE 7-8
4
Glute Kickback (Cable)
2
AMRAP
RPE 7-8
5
Back Extension (Weighted)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
2 reps
3 reps
4 reps
90%
80%
74%
2
Hack Squat
3
8-10 reps
RPE 8-9
3
Seated Hamstring Curl
2
10-12 reps
RPE 7-8
4
Glute Kickback (Cable)
2
AMRAP
RPE 7-8
5
Back Extension (Weighted)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
1 reps
3 reps
3 reps
95%
80%
78%
2
Hack Squat
3
8-10 reps
RPE 8-9
3
Seated Hamstring Curl
2
10-12 reps
RPE 7-8
4
Glute Kickback (Cable)
2
AMRAP
RPE 7-8
5
Back Extension (Weighted)
2
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
4
Step-Up (Weighted)
2
10+ reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
4
Step-Up (Weighted)
2
10+ reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
4
Step-Up (Weighted)
2
10+ reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
4
Step-Up (Weighted)
2
10+ reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
4
Step-Up (Weighted)
2
10+ reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
4
Step-Up (Weighted)
2
10+ reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
4
Step-Up (Weighted)
2
10+ reps
RPE 7-8
Week 1
1 / 7 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
6 Reps
6 Reps
80%
76%
72%
70%
2
Sumo Deadlift (Barbell)
3 Sets
5+ Reps
65%
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@7
4
Leg Extension
2 Sets
AMRAP
@8-9
Day 2
1
Bent Over Row (Barbell)
3 Sets
4-6 Reps
@8
2
Lat Pulldown
3 Sets
8-10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
4
Tricep Rope Push Down (Cable)
2 Sets
10+ Reps
@7
5A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
5B
Hammer Curl
3 Sets
AMRAP
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
4 Reps
80%
74%
70%
2
Hack Squat
3 Sets
8-10 Reps
@8-9
3
Seated Hamstring Curl
2 Sets
10-12 Reps
@7-8
4
Glute Kickback (Cable)
2 Sets
AMRAP
@7-8
5
Back Extension (Weighted)
2 Sets
10-12 Reps
@9
Day 4
1
Run
1 Set
20 mins
-
Day 5
1
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@7
3
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@8
4
Step-Up (Weighted)
2 Sets
10+ Reps
@7-8