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Floating Upper/Lower

by Noah S.

Program Description

Floating bodybuilding program to maximise adherence/minimise stress around missing training.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 15, 2025 08:41
  • Last Edited
    Feb 17, 2025 10:34
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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
Bench Press (Paused)
2
1
3-6 reps
3-6 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
3-6 reps
3-6 reps
-
RPE 10
3
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Single Arm Row (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
-
RPE 10
6
Incline Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
3-6 reps
3-6 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
3-6 reps
3-6 reps
-
RPE 10
3
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Single Arm Row (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
-
RPE 10
6
Incline Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
3-6 reps
3-6 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
3-6 reps
3-6 reps
-
RPE 10
3
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Single Arm Row (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
-
RPE 10
6
Incline Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
3-6 reps
3-6 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
3-6 reps
3-6 reps
-
RPE 10
3
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Single Arm Row (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
-
RPE 10
6
Incline Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
3-6 reps
3-6 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
3-6 reps
3-6 reps
-
RPE 10
3
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Single Arm Row (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
-
RPE 10
6
Incline Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
3-6 reps
3-6 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
3-6 reps
3-6 reps
-
RPE 10
3
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Single Arm Row (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
-
RPE 10
6
Incline Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
3-6 reps
3-6 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
3-6 reps
3-6 reps
-
RPE 10
3
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Single Arm Row (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
-
RPE 10
6
Incline Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
3-6 reps
3-6 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
3-6 reps
3-6 reps
-
RPE 10
3
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Single Arm Row (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
-
RPE 10
6
Incline Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Romanian Deadlift (Barbell)
2
1
4-8 reps
4-8 reps
-
RPE 9
3
Leg Extension
1
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Romanian Deadlift (Barbell)
2
1
4-8 reps
4-8 reps
-
RPE 9
3
Leg Extension
1
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Romanian Deadlift (Barbell)
2
1
4-8 reps
4-8 reps
-
RPE 9
3
Leg Extension
1
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Romanian Deadlift (Barbell)
2
1
4-8 reps
4-8 reps
-
RPE 9
3
Leg Extension
1
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Romanian Deadlift (Barbell)
2
1
4-8 reps
4-8 reps
-
RPE 9
3
Leg Extension
1
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Romanian Deadlift (Barbell)
2
1
4-8 reps
4-8 reps
-
RPE 9
3
Leg Extension
1
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Romanian Deadlift (Barbell)
2
1
4-8 reps
4-8 reps
-
RPE 9
3
Leg Extension
1
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Romanian Deadlift (Barbell)
2
1
4-8 reps
4-8 reps
-
RPE 9
3
Leg Extension
1
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
1
3-6 reps
3-6 reps
-
RPE 10
2
Deficit Barbell Row
2
1
5-10 reps
5-10 reps
-
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
2
1
5-10 reps
5-10 reps
-
RPE 10
4
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Seated Hammer Curl
2
1
8-12 reps
8-12 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
1
3-6 reps
3-6 reps
-
RPE 10
2
Deficit Barbell Row
2
1
5-10 reps
5-10 reps
-
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
2
1
5-10 reps
5-10 reps
-
RPE 10
4
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Seated Hammer Curl
2
1
8-12 reps
8-12 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
1
3-6 reps
3-6 reps
-
RPE 10
2
Deficit Barbell Row
2
1
5-10 reps
5-10 reps
-
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
2
1
5-10 reps
5-10 reps
-
RPE 10
4
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Seated Hammer Curl
2
1
8-12 reps
8-12 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
1
3-6 reps
3-6 reps
-
RPE 10
2
Deficit Barbell Row
2
1
5-10 reps
5-10 reps
-
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
2
1
5-10 reps
5-10 reps
-
RPE 10
4
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Seated Hammer Curl
2
1
8-12 reps
8-12 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
1
3-6 reps
3-6 reps
-
RPE 10
2
Deficit Barbell Row
2
1
5-10 reps
5-10 reps
-
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
2
1
5-10 reps
5-10 reps
-
RPE 10
4
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Seated Hammer Curl
2
1
8-12 reps
8-12 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
1
3-6 reps
3-6 reps
-
RPE 10
2
Deficit Barbell Row
2
1
5-10 reps
5-10 reps
-
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
2
1
5-10 reps
5-10 reps
-
RPE 10
4
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Seated Hammer Curl
2
1
8-12 reps
8-12 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
1
3-6 reps
3-6 reps
-
RPE 10
2
Deficit Barbell Row
2
1
5-10 reps
5-10 reps
-
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
2
1
5-10 reps
5-10 reps
-
RPE 10
4
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Seated Hammer Curl
2
1
8-12 reps
8-12 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
1
3-6 reps
3-6 reps
-
RPE 10
2
Deficit Barbell Row
2
1
5-10 reps
5-10 reps
-
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
2
1
5-10 reps
5-10 reps
-
RPE 10
4
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Seated Hammer Curl
2
1
8-12 reps
8-12 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
1
10-15 reps
10-15 reps
-
RPE 10
2
Seated Hamstring Curl
2
1
10-15 reps
10-15 reps
-
RPE 10
3
Leg Press (45 Degrees)
2
1
5-10 reps
5-10 reps
-
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
1
10-15 reps
10-15 reps
-
RPE 10
2
Seated Hamstring Curl
2
1
10-15 reps
10-15 reps
-
RPE 10
3
Leg Press (45 Degrees)
2
1
5-10 reps
5-10 reps
-
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
1
10-15 reps
10-15 reps
-
RPE 10
2
Seated Hamstring Curl
2
1
10-15 reps
10-15 reps
-
RPE 10
3
Leg Press (45 Degrees)
2
1
5-10 reps
5-10 reps
-
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
1
10-15 reps
10-15 reps
-
RPE 10
2
Seated Hamstring Curl
2
1
10-15 reps
10-15 reps
-
RPE 10
3
Leg Press (45 Degrees)
2
1
5-10 reps
5-10 reps
-
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
1
10-15 reps
10-15 reps
-
RPE 10
2
Seated Hamstring Curl
2
1
10-15 reps
10-15 reps
-
RPE 10
3
Leg Press (45 Degrees)
2
1
5-10 reps
5-10 reps
-
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
1
10-15 reps
10-15 reps
-
RPE 10
2
Seated Hamstring Curl
2
1
10-15 reps
10-15 reps
-
RPE 10
3
Leg Press (45 Degrees)
2
1
5-10 reps
5-10 reps
-
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
1
10-15 reps
10-15 reps
-
RPE 10
2
Seated Hamstring Curl
2
1
10-15 reps
10-15 reps
-
RPE 10
3
Leg Press (45 Degrees)
2
1
5-10 reps
5-10 reps
-
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
1
10-15 reps
10-15 reps
-
RPE 10
2
Seated Hamstring Curl
2
1
10-15 reps
10-15 reps
-
RPE 10
3
Leg Press (45 Degrees)
2
1
5-10 reps
5-10 reps
-
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Paused)
2 Sets
1 Set
3-6 Reps
3-6 Reps
-
@10
2
Chin-Up (Weighted)
2 Sets
1 Set
3-6 Reps
3-6 Reps
-
@10
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
4
Single Arm Row (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
5
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
-
@10
6
Incline Curl (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
-
@10
Day 2
1
Standing Calf Raise
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
4-8 Reps
4-8 Reps
-
@9
3
Leg Extension
1 Set
10-15 Reps
@9
Day 3
1
Military Press (Barbell)
2 Sets
1 Set
3-6 Reps
3-6 Reps
-
@10
2
Deficit Barbell Row
2 Sets
1 Set
5-10 Reps
5-10 Reps
-
@10
3
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
1 Set
5-10 Reps
5-10 Reps
-
@10
4
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
5
Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
6
Seated Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
Day 4
1
Calf Raise (Leg Press)
2 Sets
1 Set
10-15 Reps
10-15 Reps
-
@10
2
Seated Hamstring Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
-
@10
3
Leg Press (45 Degrees)
2 Sets
1 Set
5-10 Reps
5-10 Reps
-
@9