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SUMMER ARC

by Endervictor
3 athletes joined

Program Description

WE DYINN IN THIS BIH

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 17, 2025 05:41
  • Last Edited
    May 16, 2025 05:09
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
5
Chest Fly (Machine)
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Smith Machine)
3
10 reps
RPE 9
3
Standing Calf Raise
3
RPE 10
4A
Leg Extension
3
RPE 10
4B
Leg Curl
3
RPE 10
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Leg Press (45 Degrees)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-20 reps
RPE 8
3
Pull-Up (Assisted)
3
10-15 reps
RPE 10
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
5A
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 10
5B
Shrug (Dumbbell)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
4A
Bicep Curl (Barbell)
2
RPE 10
4B
Bench Press (Close Grip)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 10
4A
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
5
Chest Fly (Machine)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 9
2
Deadlift (Smith Machine)
4
10 reps
RPE 9
3
Standing Calf Raise
4
RPE 10
4A
Leg Extension
4
RPE 10
4B
Leg Curl
4
RPE 10
5
Walking Lunge (Dumbbell)
4
10 reps
RPE 8
6
Leg Press (45 Degrees)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-20 reps
RPE 8
3
Pull-Up (Assisted)
3
10-15 reps
RPE 10
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
5A
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 10
5B
Shrug (Dumbbell)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
4A
Bicep Curl (Barbell)
2
RPE 10
4B
Bench Press (Close Grip)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
5
Chest Fly (Machine)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Smith Machine)
3
10 reps
RPE 9
3
Standing Calf Raise
3
RPE 10
4A
Leg Extension
3
RPE 10
4B
Leg Curl
3
RPE 10
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Leg Press (45 Degrees)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Hammer Curl (Dumbbell)
4
10-20 reps
RPE 8
3
Pull-Up (Assisted)
4
10-15 reps
RPE 10
4
Preacher Curl (Barbell)
4
8-12 reps
RPE 10
5A
Bent Over Row (Dumbbell)
4
10-15 reps
RPE 10
5B
Shrug (Dumbbell)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 8
2
Barbell Row
4
10 reps
RPE 8
3A
Lateral Raise (Cable)
4
10-15 reps
RPE 10
3B
Face Pull
4
10-15 reps
RPE 10
4A
Bicep Curl (Barbell)
2
RPE 10
4B
Bench Press (Close Grip)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Smith Machine)
3
10 reps
RPE 9
3
Standing Calf Raise
3
RPE 10
4A
Leg Extension
3
RPE 10
4B
Leg Curl
3
RPE 10
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Leg Press (45 Degrees)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-20 reps
RPE 8
3
Pull-Up (Assisted)
3
10-15 reps
RPE 10
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
5A
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 10
5B
Shrug (Dumbbell)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
4A
Bicep Curl (Barbell)
2
RPE 10
4B
Bench Press (Close Grip)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 10
4A
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
5
Chest Fly (Machine)
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 9
2
Deadlift (Smith Machine)
4
10 reps
RPE 9
3
Standing Calf Raise
4
RPE 10
4A
Leg Extension
4
RPE 10
4B
Leg Curl
4
RPE 10
5
Walking Lunge (Dumbbell)
4
10 reps
RPE 8
6
Leg Press (45 Degrees)
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
4A
Bicep Curl (Barbell)
2
RPE 10
4B
Bench Press (Close Grip)
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
5
Chest Fly (Machine)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Smith Machine)
3
10 reps
RPE 9
3
Standing Calf Raise
3
RPE 10
4A
Leg Extension
3
RPE 10
4B
Leg Curl
3
RPE 10
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Leg Press (45 Degrees)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Hammer Curl (Dumbbell)
4
10-20 reps
RPE 8
3
Pull-Up (Assisted)
4
10-15 reps
RPE 10
4
Preacher Curl (Barbell)
4
8-12 reps
RPE 10
5A
Bent Over Row (Dumbbell)
4
10-15 reps
RPE 10
5B
Shrug (Dumbbell)
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 8
2
Barbell Row
4
10 reps
RPE 8
3A
Lateral Raise (Cable)
4
10-15 reps
RPE 10
3B
Face Pull
4
10-15 reps
RPE 10
4A
Bicep Curl (Barbell)
2
RPE 10
4B
Bench Press (Close Grip)
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 10
4A
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
5
Chest Fly (Machine)
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-20 reps
RPE 8
3
Pull-Up (Assisted)
3
10-15 reps
RPE 10
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
5A
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 10
5B
Shrug (Dumbbell)
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
4A
Bicep Curl (Barbell)
2
RPE 10
4B
Bench Press (Close Grip)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
5
Chest Fly (Machine)
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 9
2
Deadlift (Smith Machine)
4
10 reps
RPE 9
3
Standing Calf Raise
4
RPE 10
4A
Leg Extension
4
RPE 10
4B
Leg Curl
4
RPE 10
5
Walking Lunge (Dumbbell)
4
10 reps
RPE 8
6
Leg Press (45 Degrees)
4
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Hammer Curl (Dumbbell)
4
10-20 reps
RPE 8
3
Pull-Up (Assisted)
4
10-15 reps
RPE 10
4
Preacher Curl (Barbell)
4
8-12 reps
RPE 10
5A
Bent Over Row (Dumbbell)
4
10-15 reps
RPE 10
5B
Shrug (Dumbbell)
4
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
5
Chest Fly (Machine)
3
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Smith Machine)
3
10 reps
RPE 9
3
Standing Calf Raise
3
RPE 10
4A
Leg Extension
3
RPE 10
4B
Leg Curl
3
RPE 10
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Leg Press (45 Degrees)
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-20 reps
RPE 8
3
Pull-Up (Assisted)
3
10-15 reps
RPE 10
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
5A
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 10
5B
Shrug (Dumbbell)
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 8
2
Barbell Row
4
10 reps
RPE 8
3A
Lateral Raise (Cable)
4
10-15 reps
RPE 10
3B
Face Pull
4
10-15 reps
RPE 10
4A
Bicep Curl (Barbell)
2
RPE 10
4B
Bench Press (Close Grip)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 10
4A
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
5
Chest Fly (Machine)
4
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 9
2
Deadlift (Smith Machine)
4
10 reps
RPE 9
3
Standing Calf Raise
4
RPE 10
4A
Leg Extension
4
RPE 10
4B
Leg Curl
4
RPE 10
5
Walking Lunge (Dumbbell)
4
10 reps
RPE 8
6
Leg Press (45 Degrees)
4
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-20 reps
RPE 8
3
Pull-Up (Assisted)
3
10-15 reps
RPE 10
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
5A
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 10
5B
Shrug (Dumbbell)
3
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
4A
Bicep Curl (Barbell)
2
RPE 10
4B
Bench Press (Close Grip)
2
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
5
Chest Fly (Machine)
3
20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Smith Machine)
3
10 reps
RPE 9
3
Standing Calf Raise
3
RPE 10
4A
Leg Extension
3
RPE 10
4B
Leg Curl
3
RPE 10
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Leg Press (45 Degrees)
3
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Hammer Curl (Dumbbell)
4
10-20 reps
RPE 8
3
Pull-Up (Assisted)
4
10-15 reps
RPE 10
4
Preacher Curl (Barbell)
4
8-12 reps
RPE 10
5A
Bent Over Row (Dumbbell)
4
10-15 reps
RPE 10
5B
Shrug (Dumbbell)
4
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 8
2
Barbell Row
4
10 reps
RPE 8
3A
Lateral Raise (Cable)
4
10-15 reps
RPE 10
3B
Face Pull
4
10-15 reps
RPE 10
4A
Bicep Curl (Barbell)
2
RPE 10
4B
Bench Press (Close Grip)
2
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@10
4A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
4B
Incline Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
@10
5
Chest Fly (Machine)
3 Sets
20 Reps
@8
Day 2
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Hammer Curl (Dumbbell)
3 Sets
10-20 Reps
@8
3
Pull-Up (Assisted)
3 Sets
10-15 Reps
@10
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@10
5A
Bent Over Row (Dumbbell)
3 Sets
10-15 Reps
@10
5B
Shrug (Dumbbell)
3 Sets
@10
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@9
2
Deadlift (Smith Machine)
3 Sets
10 Reps
@9
3
Standing Calf Raise
3 Sets
@10
4A
Leg Extension
3 Sets
@10
4B
Leg Curl
3 Sets
@10
5
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@8
6
Leg Press (45 Degrees)
3 Sets
@10
Day 4
1
Overhead Press (Barbell)
3 Sets
10 Reps
@8
2
Barbell Row
3 Sets
10 Reps
@8
3A
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
3B
Face Pull
3 Sets
10-15 Reps
@10
4A
Bicep Curl (Barbell)
2 Sets
@10
4B
Bench Press (Close Grip)
2 Sets
@10
Day 6
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@10
4A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
4B
Incline Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
@10
5
Chest Fly (Machine)
3 Sets
20 Reps
@8
Day 7
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Hammer Curl (Dumbbell)
3 Sets
10-20 Reps
@8
3
Pull-Up (Assisted)
3 Sets
10-15 Reps
@10
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@10
5A
Bent Over Row (Dumbbell)
3 Sets
10-15 Reps
@10
5B
Shrug (Dumbbell)
3 Sets
@10