Program Description
**Hot for the Summer** is an 8-week program designed to sculpt your physique and boost your confidence just in time for summer. With 40 intense sessions spread throughout the week, you'll engage in a variety of targeted workouts focusing on strength, endurance, and overall fitness. Each workout is structured to maximize muscle engagement and fat loss, featuring exercises like the Bench Press, Romanian Deadlift, and Box Jumps. Get ready to push your limits and transform your body with this dynamic and challenging training plan!
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedMar 09, 2026 11:06
- Last EditedMar 09, 2026 11:39
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.4%
Glutes
11.8%
Front Delts
11.6%
Triceps
8.4%
Hamstrings
8.4%
Middle Delts
7.4%
Upper Back
6.8%
Lower Back
4.4%
Biceps
4.4%
Lats
4.2%
Abs
3.6%
Calves
3.6%
Other
3.6%
Chest
3.2%
Rear Delts
3%
Forearms
1.2%
Abductors
0.8%
Adductors
0.4%
Olympic
0.4%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 (Barbell)
4
8 reps
-
2
Seated Military Press (Barbell)
4
8 reps
-
3
Rear Delt Fly (Dumbbell)
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Dip (Bodyweight)
4
8 reps
-
7
Lying Tricep Extension (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Military Press (Barbell)
4
8 reps
-
3
Rear Delt Fly (Dumbbell)
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Dip (Bodyweight)
4
8 reps
-
7
Lying Tricep Extension (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Military Press (Barbell)
4
8 reps
-
3
Rear Delt Fly (Dumbbell)
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Dip (Bodyweight)
4
8 reps
-
7
Lying Tricep Extension (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Military Press (Barbell)
4
8 reps
-
3
Rear Delt Fly (Dumbbell)
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Dip (Bodyweight)
4
8 reps
-
7
Lying Tricep Extension (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Military Press (Barbell)
4
8 reps
-
3
Rear Delt Fly (Dumbbell)
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Dip (Bodyweight)
4
8 reps
-
7
Lying Tricep Extension (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Military Press (Barbell)
4
8 reps
-
3
Rear Delt Fly (Dumbbell)
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Dip (Bodyweight)
4
8 reps
-
7
Lying Tricep Extension (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Military Press (Barbell)
4
8 reps
-
3
Rear Delt Fly (Dumbbell)
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Dip (Bodyweight)
4
8 reps
-
7
Lying Tricep Extension (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Military Press (Barbell)
4
8 reps
-
3
Rear Delt Fly (Dumbbell)
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Dip (Bodyweight)
4
8 reps
-
7
Lying Tricep Extension (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Clean and Press
1
-
1B
Lunge (Kettlebell)
1
-
1C
High Pull
1
-
2A
Goblet Squat
1
-
2B
Kettlebell Swing
1
-
2C
Snatch (Kettlebell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
2
5 reps
-
3
Bent Over Row (Barbell)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Face Pull
3
8 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
2
5 reps
-
3
Bent Over Row (Barbell)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Face Pull
3
8 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
2
5 reps
-
3
Bent Over Row (Barbell)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Face Pull
3
8 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
2
5 reps
-
3
Bent Over Row (Barbell)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Face Pull
3
8 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
2
5 reps
-
3
Bent Over Row (Barbell)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Face Pull
3
8 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
2
5 reps
-
3
Bent Over Row (Barbell)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Face Pull
3
8 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
2
5 reps
-
3
Bent Over Row (Barbell)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Face Pull
3
8 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
2
5 reps
-
3
Bent Over Row (Barbell)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Face Pull
3
8 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Clean and Press
1
-
1B
Lunge (Kettlebell)
1
-
1C
High Pull
1
-
2A
Goblet Squat
1
-
2B
Kettlebell Swing
1
-
2C
Snatch (Kettlebell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Clean and Press
1
-
1B
Lunge (Kettlebell)
1
-
1C
High Pull
1
-
2A
Goblet Squat
1
-
2B
Kettlebell Swing
1
-
2C
Snatch (Kettlebell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Clean and Press
1
-
1B
Lunge (Kettlebell)
1
-
1C
High Pull
1
-
2A
Goblet Squat
1
-
2B
Kettlebell Swing
1
-
2C
Snatch (Kettlebell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Clean and Press
1
-
1B
Lunge (Kettlebell)
1
-
1C
High Pull
1
-
2A
Goblet Squat
1
-
2B
Kettlebell Swing
1
-
2C
Snatch (Kettlebell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Clean and Press
1
-
1B
Lunge (Kettlebell)
1
-
1C
High Pull
1
-
2A
Goblet Squat
1
-
2B
Kettlebell Swing
1
-
2C
Snatch (Kettlebell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Clean and Press
1
-
1B
Lunge (Kettlebell)
1
-
1C
High Pull
1
-
2A
Goblet Squat
1
-
2B
Kettlebell Swing
1
-
2C
Snatch (Kettlebell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Clean and Press
1
-
1B
Lunge (Kettlebell)
1
-
1C
High Pull
1
-
2A
Goblet Squat
1
-
2B
Kettlebell Swing
1
-
2C
Snatch (Kettlebell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
-
2
Hack Squat
4
-
3A
Leg Press
4
8 reps
-
3B
Seated Calf Raise
4
8 reps
-
4
Hip Thrust (Barbell)
4
-
5
Back Extension (Weighted)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
-
2
Hack Squat
4
-
3A
Leg Press
4
8 reps
-
3B
Seated Calf Raise
4
8 reps
-
4
Hip Thrust (Barbell)
4
-
5
Back Extension (Weighted)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
-
2
Hack Squat
4
-
3A
Leg Press
4
8 reps
-
3B
Seated Calf Raise
4
8 reps
-
4
Hip Thrust (Barbell)
4
-
5
Back Extension (Weighted)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
-
2
Hack Squat
4
-
3A
Leg Press
4
8 reps
-
3B
Seated Calf Raise
4
8 reps
-
4
Hip Thrust (Barbell)
4
-
5
Back Extension (Weighted)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
-
2
Hack Squat
4
-
3A
Leg Press
4
8 reps
-
3B
Seated Calf Raise
4
8 reps
-
4
Hip Thrust (Barbell)
4
-
5
Back Extension (Weighted)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
-
2
Hack Squat
4
-
3A
Leg Press
4
8 reps
-
3B
Seated Calf Raise
4
8 reps
-
4
Hip Thrust (Barbell)
4
-
5
Back Extension (Weighted)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
-
2
Hack Squat
4
-
3A
Leg Press
4
8 reps
-
3B
Seated Calf Raise
4
8 reps
-
4
Hip Thrust (Barbell)
4
-
5
Back Extension (Weighted)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
-
2
Hack Squat
4
-
3A
Leg Press
4
8 reps
-
3B
Seated Calf Raise
4
8 reps
-
4
Hip Thrust (Barbell)
4
-
5
Back Extension (Weighted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
8 reps
-
2A
Lateral Med Ball Throw
5
10 reps
-
2B
Burpee
4
-
2C
Battle Ropes
5
1 mins
-
3
Sled push
5
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
8 reps
-
2A
Lateral Med Ball Throw
5
10 reps
-
2B
Burpee
4
-
2C
Battle Ropes
5
1 mins
-
3
Sled push
5
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
8 reps
-
2A
Lateral Med Ball Throw
5
10 reps
-
2B
Burpee
4
-
2C
Battle Ropes
5
1 mins
-
3
Sled push
5
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
8 reps
-
2A
Lateral Med Ball Throw
5
10 reps
-
2B
Burpee
4
-
2C
Battle Ropes
5
1 mins
-
3
Sled push
5
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
8 reps
-
2A
Lateral Med Ball Throw
5
10 reps
-
2B
Burpee
4
-
2C
Battle Ropes
5
1 mins
-
3
Sled push
5
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
8 reps
-
2A
Lateral Med Ball Throw
5
10 reps
-
2B
Burpee
4
-
2C
Battle Ropes
5
1 mins
-
3
Sled push
5
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
8 reps
-
2A
Lateral Med Ball Throw
5
10 reps
-
2B
Burpee
4
-
2C
Battle Ropes
5
1 mins
-
3
Sled push
5
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
8 reps
-
2A
Lateral Med Ball Throw
5
10 reps
-
2B
Burpee
4
-
2C
Battle Ropes
5
1 mins
-
3
Sled push
5
1 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
8 Reps
-
2
Seated Military Press (Barbell)4 Sets
8 Reps
-
3
Rear Delt Fly (Dumbbell)4 Sets
8 Reps
-
4
Seated Shoulder Press (Dumbbell)4 Sets
8 Reps
-
5
Lateral Raise (Dumbbell)4 Sets
8 Reps
-
6
Dip (Bodyweight)4 Sets
8 Reps
-
7
Lying Tricep Extension (Barbell)4 Sets
8 Reps
-
Day 2
1A
Kettlebell Clean and Press1 Set
-
1B
Lunge (Kettlebell)1 Set
-
1C
High Pull1 Set
-
2A
Goblet Squat1 Set
-
2B
Kettlebell Swing1 Set
-
2C
Snatch (Kettlebell)1 Set
-
Day 3
1
Romanian Deadlift (Dumbbell)4 Sets
8 Reps
-
2
Pull-Up (Bodyweight)2 Sets
5 Reps
-
3
Bent Over Row (Barbell)4 Sets
8 Reps
-
4
Lat Pulldown4 Sets
8 Reps
-
5
Face Pull3 Sets
8 Reps
-
6
Bicep Curl (Barbell)3 Sets
8 Reps
-
7
Hammer Curl (Dumbbell)3 Sets
8 Reps
-
Day 4
1
Leg Extension4 Sets
8 Reps
-
2
Hack Squat4 Sets
-
3A
Leg Press4 Sets
8 Reps
-
3B
Seated Calf Raise4 Sets
8 Reps
-
4
Hip Thrust (Barbell)4 Sets
-
5
Back Extension (Weighted)4 Sets
8 Reps
-
Day 5
1
Box Jump5 Sets
8 Reps
-
2A
Lateral Med Ball Throw5 Sets
10 Reps
-
2B
Burpee4 Sets
-
2C
Battle Ropes5 Sets
1 mins
-
3
Sled push5 Sets
1 mins
-