logo
BoostcampPNG

Raising Floors

by BT47
1 athletes joined

Program Description

Raising floors not ceilings

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 21, 2025 09:12
  • Last Edited
    Oct 22, 2025 03:04
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13%
Glutes
12.2%
Lats
9.8%
Quadriceps
8%
Rear Delts
8%
Triceps
8%
Middle Delts
7.8%
Hamstrings
7.1%
Front Delts
6.7%
Biceps
6.5%
Chest
5.7%
Lower Back
3.5%
Abs
2.1%
Forearms
1.6%
BlogBannerPC
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
BlogBannerPC
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
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Leg Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Leg Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Hip Thrust (Barbell)
4
6 reps
-
5
Leg Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Glute Kickback (Cable)
4
12 reps
-
4
Hip Thrust (Barbell)
4
5 reps
-
5
Leg Extension
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
2
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
3
Glute Kickback (Cable)
2
15 reps
-
4
Hip Thrust (Barbell)
2
10 reps
-
5
Leg Extension
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Glute Kickback (Cable)
4
12 reps
-
4
Hip Thrust (Barbell)
4
5 reps
-
5
Leg Extension
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
4 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Glute Kickback (Cable)
4
12 reps
-
4
Hip Thrust (Barbell)
4
4 reps
-
5
Leg Extension
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
4 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Glute Kickback (Cable)
4
12 reps
-
4
Hip Thrust (Barbell)
3
3 reps
-
5
Leg Extension
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
3 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Glute Kickback (Cable)
4
12 reps
-
4
Hip Thrust (Barbell)
3
2 reps
-
5
Leg Extension
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
8 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Standing Pullover (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Chest Supported Row (Dumbbell)
4
8 reps
-
3
Rear Delt Fly (Dumbbell)
4
12 reps
-
4
Bicep Curl (Dumbbell)
4
10 reps
-
5
Standing Pullover (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Chest Supported Row (Dumbbell)
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
4
15 reps
-
4
Bicep Curl (Dumbbell)
4
8 reps
-
5
Standing Pullover (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
-
2
Chest Supported Row (Dumbbell)
5
8 reps
-
3
Rear Delt Fly (Dumbbell)
5
12 reps
-
4
Bicep Curl (Dumbbell)
5
8 reps
-
5
Standing Pullover (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
2
15 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
5
Standing Pullover (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Chest Supported Row (Dumbbell)
4
8 reps
-
3
Rear Delt Fly (Dumbbell)
4
12 reps
-
4
Bicep Curl (Dumbbell)
4
8 reps
-
5
Standing Pullover (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
-
2
Chest Supported Row (Dumbbell)
5
8 reps
-
3
Rear Delt Fly (Dumbbell)
4
10 reps
-
4
Bicep Curl (Dumbbell)
5
8 reps
-
5
Standing Pullover (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Chest Supported Row (Dumbbell)
4
8 reps
-
3
Rear Delt Fly (Dumbbell)
5
10 reps
-
4
Bicep Curl (Dumbbell)
4
8 reps
-
5
Standing Pullover (Cable)
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Standing Pullover (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Face Pull
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Skull Crusher (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Face Pull
4
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Skull Crusher (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Face Pull
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Skull Crusher (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
-
2
Face Pull
5
12 reps
-
3
Skull Crusher (Dumbbell)
4
6 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Face Pull
2
15 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10 reps
-
4
Skull Crusher (Dumbbell)
2
12 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Face Pull
4
12 reps
-
3
Skull Crusher (Dumbbell)
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
-
2
Face Pull
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
6 reps
-
4
Skull Crusher (Dumbbell)
4
6 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Seated Shoulder Press (Dumbbell)
5
10 reps
-
3
Skull Crusher (Dumbbell)
5
6 reps
-
4
Lateral Raise (Dumbbell)
5
6 reps
-
5
Face Pull
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Face Pull
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Single Leg Romanian Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Glute Kickback (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Standing Pullover (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
2
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-