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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
    Mar 03, 2025 02:24
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
-