Summer '25

by UnevenBanana

Program Description

Upper/lower with A & B days leveraging supersets for time efficiency

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
40 minutes
Created
May 10, 2025 05:14
Last Edited
Jun 18, 2025 12:15

Summary

Get ready to sculpt your physique with the Summer '25 program, a focused 1-week training plan designed for those ready to push their limits. Comprising 4 intense sessions, this program utilizes supersets to maximize muscle engagement and efficiency, targeting all major muscle groups. With a mix of barbell and bodyweight exercises, including Deficit Barbell Rows and High Bar Squats, you'll build strength and definition in no time. Perfect for your garage gym setup, this program is your ticket to a stronger, more defined summer body!

Muscle Engagement

Front

Back

MuscleSet

Triceps

14.1%

Abs

14.1%

Glutes

11.5%

Quadriceps

10.3%

Hamstrings

9.6%

Front Delts

8.3%

Chest

6.4%

Upper Back

6.4%

Middle Delts

5.8%

Lower Back

3.8%

Rear Delts

3.8%

Lats

2.6%

Adductors

1.9%

Biceps

1.3%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Deficit Barbell Row

8 reps

Dip (Bodyweight)

Incline Press (Cambered Swiss Bar)

8 reps

Face Pull (Cable)

12 reps

Overhead Tricep Extension (Cable)

12 reps

Preacher Curl (Cable)

12 reps

Lateral Raise (Cable) - R

12 reps

Lateral Raise (Cable) - L

12 reps

Rear Delt Fly (Cable) - L

12 reps

Rear Delt Fly (Cable) - R

12 reps

Day 2

High Bar Squat (Barbell)

8 reps

Romanian Deadlift (Barbell)

8 reps

Standing Calf Raise (Cable)

12 reps

Hanging Leg Raise

Day 3

Overhead Press (Barbell)

8 reps

Pull-Up (Bodyweight)

Chest Supported Row (Open Trap Bar)

8 reps

Chest Fly (Cable)

12 reps

Bayesian Curl (Cable)

12 reps

Seated Lateral Raise (Dumbbell)

12 reps

Tricep Pushdown (Cable)

12 reps

Rear Delt Fly (Dumbbell)

12 reps

Day 4

Bulgarian Split Squat - L (SSB)

8 reps

Bulgarian Split Squat - R (SSB)

8 reps

Hip Thrust (Barbell)

8 reps

Reverse Nordic Curl

Standing Calf Raise (Cable)

12 reps

Hanging Leg Raise

Day 1

Deficit Barbell Row

3 Sets

8 Reps

Dip (Bodyweight)

2 Sets

Incline Press (Cambered Swiss Bar)

3 Sets

8 Reps

Face Pull (Cable)

3 Sets

12 Reps

Overhead Tricep Extension (Cable)

3 Sets

12 Reps

Preacher Curl (Cable)

3 Sets

12 Reps

Lateral Raise (Cable) - R

3 Sets

12 Reps

Lateral Raise (Cable) - L

3 Sets

12 Reps

Rear Delt Fly (Cable) - L

3 Sets

12 Reps

Rear Delt Fly (Cable) - R

3 Sets

12 Reps

Day 2

High Bar Squat (Barbell)

3 Sets

8 Reps

Romanian Deadlift (Barbell)

3 Sets

8 Reps

Standing Calf Raise (Cable)

3 Sets

12 Reps

Hanging Leg Raise

2 Sets

Day 3

Overhead Press (Barbell)

3 Sets

8 Reps

Pull-Up (Bodyweight)

2 Sets

Chest Supported Row (Open Trap Bar)

3 Sets

8 Reps

Chest Fly (Cable)

3 Sets

12 Reps

Bayesian Curl (Cable)

3 Sets

12 Reps

Seated Lateral Raise (Dumbbell)

3 Sets

12 Reps

Tricep Pushdown (Cable)

3 Sets

12 Reps

Rear Delt Fly (Dumbbell)

3 Sets

12 Reps

Day 4

Bulgarian Split Squat - L (SSB)

3 Sets

8 Reps

Bulgarian Split Squat - R (SSB)

3 Sets

8 Reps

Hip Thrust (Barbell)

3 Sets

8 Reps

Reverse Nordic Curl

2 Sets

Standing Calf Raise (Cable)

3 Sets

12 Reps

Hanging Leg Raise

2 Sets