4.0
(1 rating)
Program Description
V Shape
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJun 17, 2024 03:12
- Last EditedJun 18, 2025 12:43
Summary
Unleash your summer potential with the Summer 5x program, a comprehensive 12-week training plan designed for those ready to elevate their fitness game. Committing to five days a week, you'll engage in a mix of supersets and targeted exercises that focus on building strength and muscle across all major muscle groups. With a full gym at your disposal, expect to tackle everything from barbell bench presses to weighted pull-ups, ensuring a balanced approach to your training. Get ready to transform your physique and boost your performance as you work towards your summer goals!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
-
1B
Push Up
4
-
2
Pec Deck (Machine)
4
-
3
One Arm Lateral Raise (Dumbbell)
4
-
4
Rear Delt Fly (Machine)
4
-
5
Seated Row (Cable)
4
-
6
Hanging Toes To Bar
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
-
1B
Push Up
4
-
2
Pec Deck (Machine)
4
-
3
One Arm Lateral Raise (Dumbbell)
4
-
4
Rear Delt Fly (Machine)
4
-
5
Seated Row (Cable)
4
-
6
Hanging Toes To Bar
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
5
-
1B
Push Up
5
-
2
Pec Deck (Machine)
4
-
3
One Arm Lateral Raise (Dumbbell)
5
-
4
Rear Delt Fly (Machine)
4
-
5
Seated Row (Cable)
4
-
6
Hanging Toes To Bar
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
5
-
1B
Push Up
5
-
2
Pec Deck (Machine)
4
-
3
One Arm Lateral Raise (Dumbbell)
5
-
4
Rear Delt Fly (Machine)
4
-
5
Seated Row (Cable)
4
-
6
Hanging Toes To Bar
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
5
-
1B
Push Up
5
-
2
Pec Deck (Machine)
4
-
3
One Arm Lateral Raise (Dumbbell)
5
-
4
Rear Delt Fly (Machine)
4
-
5
Seated Row (Cable)
4
-
6
Hanging Toes To Bar
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
-
1B
Push Up
2
-
2
Pec Deck (Machine)
2
-
3
One Arm Lateral Raise (Dumbbell)
3
-
4
Rear Delt Fly (Machine)
3
-
5
Seated Row (Cable)
2
-
6
Hanging Toes To Bar
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
-
1B
Push Up
4
-
2
Pec Deck (Machine)
4
-
3
One Arm Lateral Raise (Dumbbell)
4
-
4
Rear Delt Row
4
-
5
Seated Row (Cable)
4
-
6
Hanging Toes To Bar
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
-
1B
Push Up
4
-
2
Pec Deck (Machine)
4
-
3
One Arm Lateral Raise (Dumbbell)
4
-
4
Rear Delt Row
4
-
5
Seated Row (Cable)
4
-
6
Hanging Toes To Bar
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
-
1B
Push Up
4
-
2
Pec Deck (Machine)
4
-
3
One Arm Lateral Raise (Dumbbell)
5
-
4
Rear Delt Row
4
-
5
Seated Row (Cable)
4
-
6
Hanging Toes To Bar
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
5
-
1B
Push Up
5
-
2
Pec Deck (Machine)
5
-
3
One Arm Lateral Raise (Dumbbell)
6
-
4
Rear Delt Row
4
-
5
Seated Row (Cable)
4
-
6
Hanging Toes To Bar
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
5
-
1B
Push Up
5
-
2
Pec Deck (Machine)
5
-
3
One Arm Lateral Raise (Dumbbell)
6
-
4
Rear Delt Row
4
-
5
Seated Row (Cable)
4
-
6
Hanging Toes To Bar
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
-
1B
Push Up
2
-
2
Pec Deck (Machine)
2
-
3
One Arm Lateral Raise (Dumbbell)
2
-
4
Rear Delt Row
2
-
5
Seated Row (Cable)
2
-
6
Hanging Toes To Bar
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
-
2
Squat (Low Bar)
4
-
3
Sissy Squat
3
-
4
Dip (Weighted)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
-
2
Squat (Low Bar)
4
-
3
Sissy Squat
3
-
4
Dip (Weighted)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
-
2
Squat (Low Bar)
4
-
3
Sissy Squat
3
-
4
Dip (Weighted)
4
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
-
2
Squat (Low Bar)
4
-
3
Sissy Squat
3
-
4
Dip (Weighted)
4
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
-
2
Squat (Low Bar)
4
-
3
Sissy Squat
3
-
4
Dip (Weighted)
4
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
-
2
Squat (Low Bar)
2
-
3
Sissy Squat
2
-
4
Dip (Weighted)
3
-
5
Overhead Tricep Extension (Cable)
2
-
6
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
-
2
Squat (Low Bar)
4
-
3
Sissy Squat
3
-
4
Dip (Weighted)
4
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
-
2
Squat (Low Bar)
4
-
3
Sissy Squat
3
-
4
Dip (Weighted)
4
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
-
2
Squat (Low Bar)
4
-
3
Sissy Squat
3
-
4
Dip (Weighted)
4
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
-
2
Squat (Low Bar)
4
-
3
Sissy Squat
3
-
4
Dip (Weighted)
4
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
-
2
Squat (Low Bar)
4
-
3
Sissy Squat
3
-
4
Dip (Weighted)
4
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
-
2
Squat (Low Bar)
2
-
3
Sissy Squat
2
-
4
Dip (Weighted)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Lat Pulldown
4
-
3
Bench Press (Barbell)
4
-
4
Incline Bench Press (Dumbbell)
3
-
5
Lateral Raise (Cable)
4
-
6
Hanging Toes To Bar
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Lat Pulldown
4
-
3
Bench Press (Barbell)
4
-
4
Incline Bench Press (Dumbbell)
3
-
5
Lateral Raise (Cable)
4
-
6
Hanging Toes To Bar
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Lat Pulldown
5
-
3
Bench Press (Barbell)
4
-
4
Incline Bench Press (Dumbbell)
4
-
5
Lateral Raise (Cable)
4
-
6
Hanging Toes To Bar
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Lat Pulldown
5
-
3
Bench Press (Barbell)
4
-
4
Incline Bench Press (Dumbbell)
4
-
5
Lateral Raise (Cable)
4
-
6
Hanging Toes To Bar
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Lat Pulldown
5
-
3
Bench Press (Barbell)
4
-
4
Incline Bench Press (Dumbbell)
4
-
5
Lateral Raise (Cable)
4
-
6
Hanging Toes To Bar
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Lat Pulldown
3
-
3
Bench Press (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Hanging Toes To Bar
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Lat Pulldown
5
-
3
Bench Press (Barbell)
4
-
4
Incline Bench Press (Dumbbell)
4
-
5
Lateral Raise (Cable)
4
-
6
Hanging Toes To Bar
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Lat Pulldown
5
-
3
Bench Press (Barbell)
4
-
4
Incline Bench Press (Dumbbell)
4
-
5
Lateral Raise (Cable)
4
-
6
Hanging Toes To Bar
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Lat Pulldown
5
-
3
Bench Press (Barbell)
4
-
4
Incline Bench Press (Dumbbell)
4
-
5
Lateral Raise (Cable)
5
-
6
Hanging Toes To Bar
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
-
2
Lat Pulldown
5
-
3
Bench Press (Barbell)
4
-
4
Incline Bench Press (Dumbbell)
5
-
5
Lateral Raise (Cable)
5
-
6
Hanging Toes To Bar
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
-
2
Lat Pulldown
5
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Dumbbell)
5
-
5
Lateral Raise (Cable)
5
-
6
Hanging Toes To Bar
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Lat Pulldown
2
-
3
Bench Press (Barbell)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Lateral Raise (Cable)
2
-
6
Hanging Toes To Bar
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Bicep Curl (Barbell)
2
-
3
Single Arm Overhead Tricep Extension
4
-
4
Stiff Leg Deadlift
4
-
5
Belt Squat
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Bicep Curl (Barbell)
2
-
3
Single Arm Overhead Tricep Extension
4
-
4
Stiff Leg Deadlift
4
-
5
Belt Squat
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Bicep Curl (Barbell)
3
-
3
Single Arm Overhead Tricep Extension
4
-
4
Stiff Leg Deadlift
4
-
5
Belt Squat
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Bicep Curl (Barbell)
3
-
3
Single Arm Overhead Tricep Extension
4
-
4
Stiff Leg Deadlift
4
-
5
Belt Squat
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Bicep Curl (Barbell)
3
-
3
Single Arm Overhead Tricep Extension
4
-
4
Stiff Leg Deadlift
4
-
5
Belt Squat
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
-
2
Bicep Curl (Barbell)
2
-
3
Single Arm Overhead Tricep Extension
2
-
4
Stiff Leg Deadlift
2
-
5
Belt Squat
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Bicep Curl (Barbell)
3
-
3
Single Arm Overhead Tricep Extension
4
-
4
Stiff Leg Deadlift
4
-
5
Belt Squat
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Bicep Curl (Barbell)
3
-
3
Single Arm Overhead Tricep Extension
4
-
4
Stiff Leg Deadlift
4
-
5
Belt Squat
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Bicep Curl (Barbell)
3
-
3
Single Arm Overhead Tricep Extension
4
-
4
Stiff Leg Deadlift
4
-
5
Belt Squat
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Bicep Curl (Barbell)
4
-
3
Single Arm Overhead Tricep Extension
4
-
4
Stiff Leg Deadlift
4
-
5
Belt Squat
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Bicep Curl (Barbell)
4
-
3
Single Arm Overhead Tricep Extension
4
-
4
Stiff Leg Deadlift
4
-
5
Belt Squat
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
-
2
Bicep Curl (Barbell)
2
-
3
Single Arm Overhead Tricep Extension
2
-
4
Stiff Leg Deadlift
2
-
5
Belt Squat
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
-
2
Lateral Raise (Dumbbell)
4
-
3
Underhand Lat Pulldown
4
-
4
Pullover (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Fly Press (Dumbbell)
4
-
7
Hanging Toes To Bar
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
-
2
Lateral Raise (Dumbbell)
4
-
3
Underhand Lat Pulldown
4
-
4
Pullover (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Fly Press (Dumbbell)
4
-
7
Hanging Toes To Bar
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
5
-
2
Lateral Raise (Dumbbell)
5
-
3
Underhand Lat Pulldown
4
-
4
Pullover (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
3
-
6
Fly Press (Dumbbell)
4
-
7
Hanging Toes To Bar
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
5
-
2
Lateral Raise (Dumbbell)
5
-
3
Underhand Lat Pulldown
4
-
4
Pullover (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
3
-
6
Fly Press (Dumbbell)
4
-
7
Hanging Toes To Bar
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
5
-
2
Lateral Raise (Dumbbell)
5
-
3
Underhand Lat Pulldown
4
-
4
Pullover (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
3
-
6
Fly Press (Dumbbell)
4
-
7
Hanging Toes To Bar
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
Underhand Lat Pulldown
2
-
4
Pullover (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Fly Press (Dumbbell)
2
-
7
Hanging Toes To Bar
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
5
-
2
Lateral Raise (Dumbbell)
5
-
3
Underhand Lat Pulldown
4
-
4
Pullover (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
3
-
6
Fly Press (Dumbbell)
4
-
7
Hanging Toes To Bar
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
5
-
2
Lateral Raise (Dumbbell)
5
-
3
Underhand Lat Pulldown
4
-
4
Pullover (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
3
-
6
Fly Press (Dumbbell)
4
-
7
Hanging Toes To Bar
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
5
-
2
Lateral Raise (Dumbbell)
5
-
3
Underhand Lat Pulldown
4
-
4
Pullover (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
3
-
6
Fly Press (Dumbbell)
4
-
7
Hanging Toes To Bar
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
5
-
2
Lateral Raise (Dumbbell)
5
-
3
Underhand Lat Pulldown
4
-
4
Pullover (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
4
-
6
Fly Press (Dumbbell)
4
-
7
Hanging Toes To Bar
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
5
-
2
Lateral Raise (Dumbbell)
5
-
3
Underhand Lat Pulldown
4
-
4
Pullover (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
4
-
6
Fly Press (Dumbbell)
4
-
7
Hanging Toes To Bar
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
Underhand Lat Pulldown
2
-
4
Pullover (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Fly Press (Dumbbell)
2
-
7
Hanging Toes To Bar
2
-
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Barbell)4 Sets
-
1B
Push Up4 Sets
-
2
Pec Deck (Machine)4 Sets
-
3
One Arm Lateral Raise (Dumbbell)4 Sets
-
4
Rear Delt Fly (Machine)4 Sets
-
5
Seated Row (Cable)4 Sets
-
6
Hanging Toes To Bar3 Sets
-
Day 2
1
Hamstring Curl4 Sets
-
2
Squat (Low Bar)4 Sets
-
3
Sissy Squat3 Sets
-
4
Dip (Weighted)3 Sets
-
5
Overhead Tricep Extension (Cable)3 Sets
-
6
Bicep Curl (Cable)4 Sets
-
Day 3
1
Pull-Up (Weighted)4 Sets
-
2
Lat Pulldown4 Sets
-
3
Bench Press (Barbell)4 Sets
-
4
Incline Bench Press (Dumbbell)3 Sets
-
5
Lateral Raise (Cable)4 Sets
-
6
Hanging Toes To Bar3 Sets
-
Day 4
1
Bicep Curl (Dumbbell)4 Sets
-
2
Bicep Curl (Barbell)2 Sets
-
3
Single Arm Overhead Tricep Extension4 Sets
-
4
Stiff Leg Deadlift4 Sets
-
5
Belt Squat4 Sets
-
Day 5
1
Lateral Raise (Cable)4 Sets
-
2
Lateral Raise (Dumbbell)4 Sets
-
3
Underhand Lat Pulldown4 Sets
-
4
Pullover (Dumbbell)3 Sets
-
5
Tricep Pushdown (Cable)3 Sets
-
6
Fly Press (Dumbbell)4 Sets
-
7
Hanging Toes To Bar2 Sets
-