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SPRING/SUMMER PROGRAM

by Joshua N.

Program Description

Build strength and size

Program Overview

  • Level
    Intermediate
  • Goal
    Strength
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 30, 2026 11:47
  • Last Edited
    Mar 31, 2026 10:56
Muscle Engagement
Front
Back
MuscleSet
Glutes
13%
Hamstrings
12.3%
Quadriceps
9.4%
Triceps
7.2%
Front Delts
7.2%
Biceps
6.5%
Abs
6.5%
Upper Back
5.8%
Lats
5.8%
Chest
5.8%
Middle Delts
4.3%
Lower Back
4.3%
Calves
4.3%
Rear Delts
2.2%
Adductors
2.2%
Forearms
1.8%
Abductors
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
2
6-10 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Lat Pulldown
2
6-10 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Back Extension
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
2
6-10 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Lat Pulldown
2
6-10 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Back Extension
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
2
6-10 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Lat Pulldown
2
6-10 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Back Extension
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
2
6-10 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Lat Pulldown
2
6-10 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Back Extension
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
2
6-10 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Lat Pulldown
2
6-10 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Back Extension
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
2
6-10 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Lat Pulldown
2
6-10 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Back Extension
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
2
6-10 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Lat Pulldown
2
6-10 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Back Extension
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
2
6-10 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Lat Pulldown
2
6-10 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Back Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Seated Hamstring Curl
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Preacher Curl (Barbell)
2
8-12 reps
-
5
Tricep Press Down
2
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Seated Calf Raise
3
8-12 reps
-
8
Glute Kickback (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Seated Hamstring Curl
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Preacher Curl (Barbell)
2
8-12 reps
-
5
Tricep Press Down
2
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Seated Calf Raise
3
8-12 reps
-
8
Glute Kickback (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Seated Hamstring Curl
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Preacher Curl (Barbell)
2
8-12 reps
-
5
Tricep Press Down
2
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Seated Calf Raise
3
8-12 reps
-
8
Glute Kickback (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Seated Hamstring Curl
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Preacher Curl (Barbell)
2
8-12 reps
-
5
Tricep Press Down
2
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Seated Calf Raise
3
8-12 reps
-
8
Glute Kickback (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Seated Hamstring Curl
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Preacher Curl (Barbell)
2
8-12 reps
-
5
Tricep Press Down
2
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Seated Calf Raise
3
8-12 reps
-
8
Glute Kickback (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Seated Hamstring Curl
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Preacher Curl (Barbell)
2
8-12 reps
-
5
Tricep Press Down
2
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Seated Calf Raise
3
8-12 reps
-
8
Glute Kickback (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Seated Hamstring Curl
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Preacher Curl (Barbell)
2
8-12 reps
-
5
Tricep Press Down
2
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Seated Calf Raise
3
8-12 reps
-
8
Glute Kickback (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Seated Hamstring Curl
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Preacher Curl (Barbell)
2
8-12 reps
-
5
Tricep Press Down
2
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Seated Calf Raise
3
8-12 reps
-
8
Glute Kickback (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Incline Chest Press (Machine)
2
6-10 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Back Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Incline Chest Press (Machine)
2
6-10 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Back Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Incline Chest Press (Machine)
2
6-10 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Back Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Incline Chest Press (Machine)
2
6-10 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Back Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Incline Chest Press (Machine)
2
6-10 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Back Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Incline Chest Press (Machine)
2
6-10 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Back Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Incline Chest Press (Machine)
2
6-10 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Back Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Incline Chest Press (Machine)
2
6-10 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Back Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Goblet Squat
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Glute Kickback (Cable)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
9
Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Goblet Squat
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Glute Kickback (Cable)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
9
Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Goblet Squat
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Glute Kickback (Cable)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
9
Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Goblet Squat
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Glute Kickback (Cable)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
9
Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Goblet Squat
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Glute Kickback (Cable)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
9
Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Goblet Squat
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Glute Kickback (Cable)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
9
Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Goblet Squat
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Glute Kickback (Cable)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
9
Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Goblet Squat
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Glute Kickback (Cable)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
9
Cable Crunch
3
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Seal Row
2 Sets
6-10 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
-
3
Lat Pulldown
2 Sets
6-10 Reps
-
4
Chest Fly (Machine)
2 Sets
8-12 Reps
-
5
Lateral Raise (Machine)
3 Sets
8-12 Reps
-
6
Back Extension
3 Sets
8-12 Reps
-
Day 3
1
Wide Grip Lat Pulldown
2 Sets
8-12 Reps
-
2
Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
3
Chest Supported Row (Machine)
2 Sets
6-10 Reps
-
4
Incline Chest Press (Machine)
2 Sets
6-10 Reps
-
5
Lateral Raise (Machine)
3 Sets
8-12 Reps
-
6
Back Extension
3 Sets
8-12 Reps
-
Day 2
1
Leg Press
3 Sets
6-10 Reps
-
2
Seated Hamstring Curl
2 Sets
8-12 Reps
-
3
Leg Extension
2 Sets
8-12 Reps
-
4
Preacher Curl (Barbell)
2 Sets
8-12 Reps
-
5
Tricep Press Down
2 Sets
8-12 Reps
-
6
Cable Crunch
3 Sets
8-12 Reps
-
7
Seated Calf Raise
3 Sets
8-12 Reps
-
8
Glute Kickback (Cable)
3 Sets
8-12 Reps
-
Day 4
1
Squat (Smith Machine)
3 Sets
6-10 Reps
-
2
Goblet Squat
3 Sets
8-12 Reps
-
3
Lying Leg Curl
3 Sets
8-12 Reps
-
4
Leg Extension
2 Sets
8-12 Reps
-
5
Glute Kickback (Cable)
3 Sets
8-12 Reps
-
6
Standing Calf Raise
3 Sets
8-12 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
8
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
-
9
Cable Crunch
3 Sets
8-12 Reps
-