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Summer Body Expert

by Nathan Stewart
1 athletes joined

Program Description

Get ready to sculpt your ideal summer physique with the **Summer Body Expert** program! Over the course of 4 weeks, you'll engage in 24 intense workout sessions designed to target all major muscle groups, focusing on strength, endurance, and conditioning. This program combines a mix of dumbbell and machine exercises, ensuring you build muscle while torching fat. Each session is crafted to challenge you with varying intensities, pushing you closer to your fitness goals. Embrace the journey and unveil your summer body!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 10, 2026 03:24
  • Last Edited
    Mar 10, 2026 04:26
Muscle Engagement
Front
Back
MuscleSet
Abs
12.1%
Front Delts
10.9%
Hamstrings
10.1%
Glutes
8.5%
Triceps
8.1%
Biceps
7.3%
Chest
7.3%
Quadriceps
7.3%
Upper Back
5.6%
Middle Delts
4.8%
Lats
3.2%
Forearms
2.4%
Lower Back
2.4%
Adductors
2.4%
Abductors
2.4%
Calves
2.4%
Cardio
1.6%
Rear Delts
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Belt Squat
3
6-12 reps
RPE 9.5
4
Calf Raise (Machine)
3
12-15 reps
RPE 9
5
Ab Wheel
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Belt Squat
3
6-12 reps
RPE 9.5
4
Calf Raise (Machine)
3
12-15 reps
RPE 9
5
Ab Wheel
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Belt Squat
3
6-12 reps
RPE 9.5
4
Calf Raise (Machine)
3
12-15 reps
RPE 9
5
Ab Wheel
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Belt Squat
3
6-12 reps
RPE 9.5
4
Calf Raise (Machine)
3
12-15 reps
RPE 9
5
Ab Wheel
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
60 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
60 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
60 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
60 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
10-12 reps
RPE 9
2
Barbell Row
2
8-12 reps
RPE 9
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4A
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9
4B
Push Up
2
AMRAP
RPE 10
5
Incline Cable Chest Fly
2
8-12 reps
RPE 9
6
Decline Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
10-12 reps
RPE 9
2
Barbell Row
2
8-12 reps
RPE 9
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4A
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9
4B
Push Up
2
AMRAP
RPE 10
5
Incline Cable Chest Fly
2
8-12 reps
RPE 9
6
Decline Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
10-12 reps
RPE 9
2
Barbell Row
2
8-12 reps
RPE 9
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4A
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9
4B
Push Up
2
AMRAP
RPE 10
5
Incline Cable Chest Fly
2
8-12 reps
RPE 9
6
Decline Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
10-12 reps
RPE 9
2
Barbell Row
2
8-12 reps
RPE 9
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4A
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9
4B
Push Up
2
AMRAP
RPE 10
5
Incline Cable Chest Fly
2
8-12 reps
RPE 9
6
Decline Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
60 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
60 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
60 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
60 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
RPE 8.5
2
Leg Extension
3
8-12 reps
RPE 8.5
3
Lying Leg Curl
3
8-12 reps
RPE 8.5
4
Hip Adductor (Machine)
3
8-12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Ab Wheel
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
RPE 8.5
2
Leg Extension
3
8-12 reps
RPE 8.5
3
Lying Leg Curl
3
8-12 reps
RPE 8.5
4
Hip Adductor (Machine)
3
8-12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Ab Wheel
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
RPE 8.5
2
Leg Extension
3
8-12 reps
RPE 8.5
3
Lying Leg Curl
3
8-12 reps
RPE 8.5
4
Hip Adductor (Machine)
3
8-12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Ab Wheel
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
RPE 8.5
2
Leg Extension
3
8-12 reps
RPE 8.5
3
Lying Leg Curl
3
8-12 reps
RPE 8.5
4
Hip Adductor (Machine)
3
8-12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Ab Wheel
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cuban Rotation
3
10-15 reps
RPE 8.5
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Seated Dip (Machine)
3
8-12 reps
RPE 9
6
Preacher Curl (Machine)
3
8-12 reps
RPE 9
7
Seated Cable Crunch
3
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cuban Rotation
3
10-15 reps
RPE 8.5
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Seated Dip (Machine)
3
8-12 reps
RPE 9
6
Preacher Curl (Machine)
3
8-12 reps
RPE 9
7
Seated Cable Crunch
3
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cuban Rotation
3
10-15 reps
RPE 8.5
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Seated Dip (Machine)
3
8-12 reps
RPE 9
6
Preacher Curl (Machine)
3
8-12 reps
RPE 9
7
Seated Cable Crunch
3
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cuban Rotation
3
10-15 reps
RPE 8.5
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Seated Dip (Machine)
3
8-12 reps
RPE 9
6
Preacher Curl (Machine)
3
8-12 reps
RPE 9
7
Seated Cable Crunch
3
15-20 reps
RPE 9
Week 1
1 / 4 Weeks
Day 6
1
Cuban Rotation
3 Sets
10-15 Reps
@8.5
2
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
3
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9
5
Seated Dip (Machine)
3 Sets
8-12 Reps
@9
6
Preacher Curl (Machine)
3 Sets
8-12 Reps
@9
7
Seated Cable Crunch
3 Sets
15-20 Reps
@9
Day 5
1
Hip Thrust (Machine)
3 Sets
8-12 Reps
@8.5
2
Leg Extension
3 Sets
8-12 Reps
@8.5
3
Lying Leg Curl
3 Sets
8-12 Reps
@8.5
4
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8.5
5
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8.5
6
Ab Wheel
3 Sets
AMRAP
-
Day 4
1
Conditioning Circuit
1 Set
60 mins
@9
Day 3
1
Kelso Shrug (Chest Supported)
3 Sets
10-12 Reps
@9
2
Barbell Row
2 Sets
8-12 Reps
@9
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
4A
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@9
4B
Push Up
2 Sets
AMRAP
@10
5
Incline Cable Chest Fly
2 Sets
8-12 Reps
@9
6
Decline Crunch
3 Sets
10-15 Reps
@9
Day 2
1
Conditioning Circuit
1 Set
60 mins
@9
Day 1
1
Lying Leg Curl
2 Sets
8-12 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
3
Belt Squat
3 Sets
6-12 Reps
@9.5
4
Calf Raise (Machine)
3 Sets
12-15 Reps
@9
5
Ab Wheel
3 Sets
15-20 Reps
@9