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summer 26 - PPL

by Charlie R.
1 athletes joined

Program Description

To slay

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 06, 2026 12:22
  • Last Edited
    Jan 06, 2026 12:38
Muscle Engagement
Front
Back
MuscleSet
Abs
12.3%
Upper Back
9.5%
Quadriceps
9.5%
Triceps
9.5%
Glutes
8.5%
Front Delts
7.9%
Biceps
6.6%
Hamstrings
6.6%
Chest
6.3%
Lats
5.7%
Middle Delts
4.7%
Rear Delts
3.8%
Adductors
2.8%
Lower Back
2.8%
Forearms
1.9%
Cardio
0.6%
Other
0.6%
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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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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Cable Crunch
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Cable Crunch
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Cable Crunch
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Cable Crunch
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Cable Crunch
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Cable Crunch
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Cable Crunch
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Cable Crunch
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Cable Crunch
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Cable Crunch
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Cable Crunch
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Cable Crunch
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
60 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
60 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
60 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
60 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
60 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
60 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
60 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
60 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
60 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
60 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
60 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
60 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Sumo Squat
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Leg Extension
3
15 reps
-
7
Back Extension
3
15 reps
-
8
Cable Crunch
4
15 reps
-
9
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Sumo Squat
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Leg Extension
3
15 reps
-
7
Back Extension
3
15 reps
-
8
Cable Crunch
4
15 reps
-
9
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Sumo Squat
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Leg Extension
3
15 reps
-
7
Back Extension
3
15 reps
-
8
Cable Crunch
4
15 reps
-
9
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Sumo Squat
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Leg Extension
3
15 reps
-
7
Back Extension
3
15 reps
-
8
Cable Crunch
4
15 reps
-
9
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Sumo Squat
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Leg Extension
3
15 reps
-
7
Back Extension
3
15 reps
-
8
Cable Crunch
4
15 reps
-
9
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Sumo Squat
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Leg Extension
3
15 reps
-
7
Back Extension
3
15 reps
-
8
Cable Crunch
4
15 reps
-
9
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Sumo Squat
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Leg Extension
3
15 reps
-
7
Back Extension
3
15 reps
-
8
Cable Crunch
4
15 reps
-
9
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Sumo Squat
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Leg Extension
3
15 reps
-
7
Back Extension
3
15 reps
-
8
Cable Crunch
4
15 reps
-
9
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Sumo Squat
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Leg Extension
3
15 reps
-
7
Back Extension
3
15 reps
-
8
Cable Crunch
4
15 reps
-
9
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Sumo Squat
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Leg Extension
3
15 reps
-
7
Back Extension
3
15 reps
-
8
Cable Crunch
4
15 reps
-
9
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Sumo Squat
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Leg Extension
3
15 reps
-
7
Back Extension
3
15 reps
-
8
Cable Crunch
4
15 reps
-
9
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Sumo Squat
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Leg Extension
3
15 reps
-
7
Back Extension
3
15 reps
-
8
Cable Crunch
4
15 reps
-
9
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
4
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Cable Crunch
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
4
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Cable Crunch
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
4
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Cable Crunch
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
4
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Cable Crunch
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
4
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Cable Crunch
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
4
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Cable Crunch
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
4
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Cable Crunch
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
4
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Cable Crunch
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
4
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Cable Crunch
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
4
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Cable Crunch
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
4
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Cable Crunch
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
4
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Cable Crunch
4
15 reps
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Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Assisted)
3 Sets
10 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Chest Supported Row (Machine)
3 Sets
12 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5
Rear Delt Fly (Cable)
3 Sets
15 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
8
Cable Crunch
4 Sets
15 Reps
-
Day 2
1
Shadow Boxing
1 Set
60 mins
@8.5
Day 3
1
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
2
Squat (Barbell)
3 Sets
12 Reps
-
3
Sumo Squat
3 Sets
12 Reps
-
4
Step-Up (Weighted)
3 Sets
10 Reps
-
5
Hip Thrust (Machine)
3 Sets
10 Reps
-
6
Leg Extension
3 Sets
15 Reps
-
7
Back Extension
3 Sets
15 Reps
-
8
Cable Crunch
4 Sets
15 Reps
-
9
Stretching
1 Set
5 mins
-
Day 4
1
Push Up
3 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Chest Fly (Machine)
4 Sets
12 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
8
Cable Crunch
4 Sets
15 Reps
-