Summer Glow Up
For the skinny beginner kids.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 3 | 8 reps |
| 2 | Wide Grip Lat Pulldown | 4 | 8 reps |
| 3 | Chest Press (Machine) | 3 | 8 reps |
| 4 | Seated Row (Machine) | 3 | 8 reps |
| 5 | Bicep Curl (Cable) | 3 | 8 reps |
| 6 | Tricep Pushdown (Cable) | 3 | 8 reps |
| 7 | Pec Deck (Machine) | 3 | 10 reps |
| 8 | Leg Raise (Captain's Chair) | 3 | 15 reps |
| 9 | Plank | 3 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 4 | 8 reps |
| 2 | Leg Curl | 3 | 8 reps |
| 3 | Hip Abductor (Machine) | 2 | 15 reps |
| 4 | Calf Raise (Machine) | 3 | 12 reps |
| 5 | Shoulder Press (Machine) | 4 | 8 reps |
| 6 | Lateral Raise (Machine) | 3 | 8 reps |
| 7 | Monastery Tricep Extension | 3 | 8 reps |
| 8 | Reverse Pec Deck | 3 | 10 reps |
| 9 | Russian Twist | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 4 | 8 reps |
| 2 | Wide Grip Lat Pulldown | 4 | 8 reps |
| 3 | Seated Row (Machine) | 3 | 8 reps |
| 4 | Preacher Curl (EZ Bar) | 3 | 8 reps |
| 5 | Pec Deck (Machine) | 3 | 10 reps |
| 6 | Tricep Pushdown (Cable) | 3 | 8 reps |
| 7 | Leg Raise (Captain's Chair) | 3 | 15 reps |
| 8 | Side Plank | 2 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 4 | 8 reps |
| 2 | Leg Curl | 3 | 8 reps |
| 3 | Calf Raise (Machine) | 3 | 12 reps |
| 4 | Shoulder Press (Machine) | 4 | 8 reps |
| 5 | Hammer Curl (Cable) | 3 | 8 reps |
| 6 | Tricep Extension (Cable) | 3 | 8 reps |
| 7 | Seated Cable Crunch | 3 | 15 reps |
| 8 | Side Plank | 3 | 1 min |
Weeks 2–13 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Summer Glow Up is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 13 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Summer Glow Up is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 13 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Summer Glow Up is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
