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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 24, 2025 10:17

Summary

**Raising Floors** is a comprehensive 9-week program designed to build strength and sculpt your lower body, with three focused workouts each week. You'll tackle a variety of exercises, including Single Leg Romanian Deadlifts and Bulgarian Split Squats, to enhance your leg and glute strength while improving stability and balance. This program is perfect for anyone looking to elevate their fitness game using a full gym setup. Get ready to raise your performance and redefine your limits!
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%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
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
-
-
-