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Lower Focus Program

by Robert White
1 athletes joined

Program Description

Lower Body Strength/Endurance/Hypertrophy for benefit of climbing and explosiveness

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 02, 2025 10:39
  • Last Edited
    Jun 18, 2025 12:46

Summary

The Lower Focus Program is an 8-week strength training journey designed to enhance your lower body and push strength with three targeted workouts each week. This program combines bodyweight and dumbbell exercises, including Bulgarian Split Squats, Hip Thrusts, and Deficit Push-Ups, to build muscle and improve endurance. Perfect for those looking to refine their leg and upper body strength, this program will guide you through a structured approach to maximize your gains while keeping your workouts fresh and challenging. Get ready to elevate your fitness and transform your physique!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
AMRAP
-
2
Standing Shoulder Press (Dumbbell)
3
12-15 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
4
Incline Bench Press (Dumbbell)
2
12-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
AMRAP
-
2
Standing Shoulder Press (Dumbbell)
3
12-15 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
4
Incline Bench Press (Dumbbell)
2
12-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
AMRAP
-
2
Standing Shoulder Press (Dumbbell)
3
12-15 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
4
Incline Bench Press (Dumbbell)
2
12-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
AMRAP
-
2
Standing Shoulder Press (Dumbbell)
3
12-15 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
4
Incline Bench Press (Dumbbell)
2
12-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
AMRAP
-
2
Standing Shoulder Press (Dumbbell)
3
12-15 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
4
Incline Bench Press (Dumbbell)
2
12-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
AMRAP
-
2
Standing Shoulder Press (Dumbbell)
3
12-15 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
4
Incline Bench Press (Dumbbell)
2
12-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
AMRAP
-
2
Standing Shoulder Press (Dumbbell)
3
12-15 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
4
Incline Bench Press (Dumbbell)
2
12-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
AMRAP
-
2
Standing Shoulder Press (Dumbbell)
3
12-15 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
4
Incline Bench Press (Dumbbell)
2
12-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
-
2
Front Squat (Dumbbell)
3
12-15 reps
-
3
Step-Up (Weighted)
3
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Seated Calf Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
-
2
Front Squat (Dumbbell)
3
12-15 reps
-
3
Step-Up (Weighted)
3
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Seated Calf Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
-
2
Front Squat (Dumbbell)
3
12-15 reps
-
3
Step-Up (Weighted)
3
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Seated Calf Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
-
2
Front Squat (Dumbbell)
3
12-15 reps
-
3
Step-Up (Weighted)
3
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Seated Calf Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
-
2
Front Squat (Dumbbell)
3
12-15 reps
-
3
Step-Up (Weighted)
3
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Seated Calf Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
-
2
Front Squat (Dumbbell)
3
12-15 reps
-
3
Step-Up (Weighted)
3
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Seated Calf Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
-
2
Front Squat (Dumbbell)
3
12-15 reps
-
3
Step-Up (Weighted)
3
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Seated Calf Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
-
2
Front Squat (Dumbbell)
3
12-15 reps
-
3
Step-Up (Weighted)
3
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Seated Calf Raise
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
15-20 reps
-
2
Hip Thrust (Dumbbell)
3
8-12 reps
-
3
Single Leg Deadlift
3
15-20 reps
-
4
Kettlebell Swing
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
15-20 reps
-
2
Hip Thrust (Dumbbell)
3
8-12 reps
-
3
Single Leg Deadlift
3
15-20 reps
-
4
Kettlebell Swing
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
15-20 reps
-
2
Hip Thrust (Dumbbell)
3
8-12 reps
-
3
Single Leg Deadlift
3
15-20 reps
-
4
Kettlebell Swing
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
15-20 reps
-
2
Hip Thrust (Dumbbell)
3
8-12 reps
-
3
Single Leg Deadlift
3
15-20 reps
-
4
Kettlebell Swing
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
15-20 reps
-
2
Hip Thrust (Dumbbell)
3
8-12 reps
-
3
Single Leg Deadlift
3
15-20 reps
-
4
Kettlebell Swing
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
15-20 reps
-
2
Hip Thrust (Dumbbell)
3
8-12 reps
-
3
Single Leg Deadlift
3
15-20 reps
-
4
Kettlebell Swing
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
15-20 reps
-
2
Hip Thrust (Dumbbell)
3
8-12 reps
-
3
Single Leg Deadlift
3
15-20 reps
-
4
Kettlebell Swing
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
15-20 reps
-
2
Hip Thrust (Dumbbell)
3
8-12 reps
-
3
Single Leg Deadlift
3
15-20 reps
-
4
Kettlebell Swing
3
15-20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Deficit Push Up
3 Sets
AMRAP
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
-
3
Overhead Tricep Extension (Dumbbell)
3 Sets
12-15 Reps
-
4
Incline Bench Press (Dumbbell)
2 Sets
12-15 Reps
60%
Day 2
1
Bulgarian Split Squat (Dumbbell)
3 Sets
15-20 Reps
-
2
Front Squat (Dumbbell)
3 Sets
12-15 Reps
-
3
Step-Up (Weighted)
3 Sets
8-12 Reps
-
4
Standing Calf Raise
3 Sets
15-20 Reps
-
5
Seated Calf Raise
2 Sets
12-15 Reps
-
Day 3
1
Stiff Leg Deadlift (Dumbbell)
3 Sets
15-20 Reps
-
2
Hip Thrust (Dumbbell)
3 Sets
8-12 Reps
-
3
Single Leg Deadlift
3 Sets
15-20 Reps
-
4
Kettlebell Swing
3 Sets
15-20 Reps
-