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Get fit for summer

by Ddogswag
3 athletes joined

Program Description

Get in shape to look good in the summer

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    7 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 15, 2024 02:13
  • Last Edited
    Jun 18, 2025 08:50

Summary

Get Fit for Summer is a comprehensive 7-week program designed to help you build strength and tone your body in time for the warmer months. With a commitment to training every day of the week, you’ll engage in a variety of exercises including military presses, dumbbell rows, and deadlifts, targeting all major muscle groups. This program is perfect for those with a garage gym setup, offering a mix of bodyweight and dumbbell movements to maximize your results. Get ready to transform your physique and boost your confidence just in time for summer!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
2
AMRAP
-
2
Deficit Push Up
2
AMRAP
-
3
Push Up
1
AMRAP
-
4
Arnold Press
2
AMRAP
-
5
Lu Raise
2
AMRAP
-
6
Skull Crusher (Barbell)
2
AMRAP
-
7
Skull Crusher (Dumbbell)
2
AMRAP
-
8
French Press
2
AMRAP
-
9
Overhead Press (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
AMRAP
-
2
Floor Press (Dumbbell)
2
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
AMRAP
-
4
Shrug (Dumbbell)
2
AMRAP
-
5
Upright Row (Dumbbell)
2
AMRAP
-
6
Military Press (Barbell)
2
AMRAP
-
7
Dumbbell Row
2
AMRAP
-
8
Bent Over Row (Dumbbell)
2
AMRAP
-
9
Romanian Deadlift (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
2
AMRAP
-
2
Incline Bench Press (Dumbbell)
2
AMRAP
-
3
Dip (Weighted)
2
AMRAP
-
4
Shrug (Dumbbell)
2
AMRAP
-
5
Bent Over Row (Dumbbell)
2
AMRAP
-
6
Deadlift (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
AMRAP
-
2
Floor Press (Dumbbell)
2
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
AMRAP
-
4
Upright Row (Barbell)
2
AMRAP
-
5
Overhead Press (Dumbbell)
2
AMRAP
-
6
Rear Delt Row
2
AMRAP
-
7
Concentration Curl
2
AMRAP
-
8
Bicep Curl (Barbell)
2
AMRAP
-
9
Skull Crusher (Dumbbell)
2
AMRAP
-
10
Skull Crusher (Barbell)
2
AMRAP
-
11
Hammer Curl
2
AMRAP
-
12
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
13
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
14
Dumbbell Row
2
AMRAP
-
15
Good Morning
2
AMRAP
-
16
Shrug (Barbell)
2
AMRAP
-
17
Shrug (Dumbbell)
2
AMRAP
-
18
Deadlift (Dumbbell)
2
AMRAP
-
19
Goblet Squat
2
AMRAP
-
20
Romanian Deadlift (Dumbbell)
2
AMRAP
-
21
Standing Calf Raise
2
AMRAP
-
22
Front Squat (Barbell)
2
AMRAP
-
23
Glute Bridge (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
2
AMRAP
-
2
Deficit Push Up
2
AMRAP
-
3
Push Up
1
AMRAP
-
4
Arnold Press
2
AMRAP
-
5
Lu Raise
2
AMRAP
-
6
Skull Crusher (Barbell)
2
AMRAP
-
7
Skull Crusher (Dumbbell)
2
AMRAP
-
8
French Press
2
AMRAP
-
9
Overhead Press (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
AMRAP
-
2
Floor Press (Dumbbell)
2
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
AMRAP
-
4
Shrug (Dumbbell)
2
AMRAP
-
5
Upright Row (Dumbbell)
2
AMRAP
-
6
Military Press (Barbell)
2
AMRAP
-
7
Dumbbell Row
2
AMRAP
-
8
Bent Over Row (Dumbbell)
2
AMRAP
-
9
Romanian Deadlift (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
AMRAP
-
2
Floor Press (Dumbbell)
2
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
AMRAP
-
4
Upright Row (Barbell)
2
AMRAP
-
5
Overhead Press (Dumbbell)
2
AMRAP
-
6
Rear Delt Row
2
AMRAP
-
7
Concentration Curl
2
AMRAP
-
8
Bicep Curl (Barbell)
2
AMRAP
-
9
Skull Crusher (Dumbbell)
2
AMRAP
-
10
Skull Crusher (Barbell)
2
AMRAP
-
11
Hammer Curl
2
AMRAP
-
12
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
13
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
14
Dumbbell Row
2
AMRAP
-
15
Good Morning
2
AMRAP
-
16
Shrug (Barbell)
2
AMRAP
-
17
Shrug (Dumbbell)
2
AMRAP
-
18
Deadlift (Dumbbell)
2
AMRAP
-
19
Goblet Squat
2
AMRAP
-
20
Romanian Deadlift (Dumbbell)
2
AMRAP
-
21
Standing Calf Raise
2
AMRAP
-
22
Front Squat (Barbell)
2
AMRAP
-
23
Glute Bridge (Dumbbell)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
AMRAP
-
2
Dumbbell Row
2
AMRAP
-
3
Deadlift (Dumbbell)
3
AMRAP
-
4
Hammer Curl
2
AMRAP
-
5
Bicep Curl (Barbell)
2
AMRAP
-
6
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
7
Wrist Curls
1
AMRAP
-
8
Reverse Wrist Curl (Dumbbell)
1
AMRAP
-
9
Reverse Bicep Curl (Dumbbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
AMRAP
-
2
Hammer Curl
2
AMRAP
-
3
Concentration Curl
2
AMRAP
-
4
Seated Dumbbell Curl
2
AMRAP
-
5
Bicep Curl (EZ Bar)
2
AMRAP
-
6
Skull Crusher (Barbell)
2
AMRAP
-
7
Skull Crusher (Dumbbell)
1
AMRAP
-
8
Arnold Press
2
AMRAP
-
9
Upright Row (Barbell)
2
AMRAP
-
10
Rear Delt Row
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
AMRAP
-
2
Upright Row (Dumbbell)
2
AMRAP
-
3
Overhead Press (Barbell)
2
AMRAP
-
4
Standing Shoulder Press (Dumbbell)
2
AMRAP
-
5
Lu Raise
2
AMRAP
-
6
Rear Delt Row
2
AMRAP
-
7
Hammer Curl
2
AMRAP
-
8
Bicep Curl (Barbell)
2
AMRAP
-
9
Bicep Curl (Dumbbell)
2
AMRAP
-
10
Skull Crusher (Barbell)
2
AMRAP
-
11
Skull Crusher (Dumbbell)
2
AMRAP
-
12
Wrist Curls
2
AMRAP
-
13
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
14
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
Day 2
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
AMRAP
-
2
Dumbbell Row
2
AMRAP
-
3
Deadlift (Dumbbell)
3
AMRAP
-
4
Hammer Curl
2
AMRAP
-
5
Bicep Curl (Barbell)
2
AMRAP
-
6
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
7
Wrist Curls
1
AMRAP
-
8
Reverse Wrist Curl (Dumbbell)
1
AMRAP
-
9
Reverse Bicep Curl (Dumbbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
AMRAP
-
2
Hammer Curl
2
AMRAP
-
3
Concentration Curl
2
AMRAP
-
4
Seated Dumbbell Curl
2
AMRAP
-
5
Bicep Curl (EZ Bar)
2
AMRAP
-
6
Skull Crusher (Barbell)
2
AMRAP
-
7
Skull Crusher (Dumbbell)
1
AMRAP
-
8
Arnold Press
2
AMRAP
-
9
Upright Row (Barbell)
2
AMRAP
-
10
Rear Delt Row
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
AMRAP
-
2
Floor Press (Dumbbell)
2
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
AMRAP
-
4
Upright Row (Barbell)
2
AMRAP
-
5
Overhead Press (Dumbbell)
2
AMRAP
-
6
Rear Delt Row
2
AMRAP
-
7
Concentration Curl
2
AMRAP
-
8
Bicep Curl (Barbell)
2
AMRAP
-
9
Skull Crusher (Dumbbell)
2
AMRAP
-
10
Skull Crusher (Barbell)
2
AMRAP
-
11
Hammer Curl
2
AMRAP
-
12
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
13
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
14
Dumbbell Row
2
AMRAP
-
15
Good Morning
2
AMRAP
-
16
Shrug (Barbell)
2
AMRAP
-
17
Shrug (Dumbbell)
2
AMRAP
-
18
Deadlift (Dumbbell)
2
AMRAP
-
19
Goblet Squat
2
AMRAP
-
20
Romanian Deadlift (Dumbbell)
2
AMRAP
-
21
Standing Calf Raise
2
AMRAP
-
22
Front Squat (Barbell)
2
AMRAP
-
23
Glute Bridge (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
AMRAP
-
2
B-Stance Romanian Deadlift (Dumbbell)
2
AMRAP
-
3
Stiff Leg Deadlift (Dumbbell)
1
AMRAP
-
4
Split Squat (Dumbbell)
2
AMRAP
-
5
Lunge (Dumbbell)
2
AMRAP
-
6
Side Bend (Dumbbell)
2
AMRAP
-
7
Abs Crunch (Weighted)
2
AMRAP
-
8
Russian Twist (Dumbbell)
1
AMRAP
-
9
Standing Calf Raise
1
AMRAP
-
10
Calf Raise (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
2
AMRAP
-
2
Abs Crunch (Weighted)
2
AMRAP
-
3
Russian Twist (Dumbbell)
2
AMRAP
-
4
Goblet Squat
2
AMRAP
-
5
Squat (Paused)
2
AMRAP
-
6
Squat (Low Bar)
2
AMRAP
-
7
Lunge (Barbell)
2
AMRAP
-
8
Deadlift (Dumbbell)
2
AMRAP
-
9
Standing Calf Raise
2
AMRAP
-
10
Front Squat (Paused)
2
AMRAP
-
11
Hip Thrust (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
2
AMRAP
-
2
Goblet Squat
2
AMRAP
-
3
Squat (Barbell)
2
AMRAP
-
4
Deadlift (Dumbbell)
2
AMRAP
-
5
Front Squat (Dumbbell)
2
AMRAP
-
6
Sumo Deadlift (Dumbbell)
2
AMRAP
-
7
Glute Bridge (Dumbbell)
2
AMRAP
-
8
Hip Thrust (Dumbbell)
2
AMRAP
-
9
Romanian Deadlift (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
AMRAP
-
2
Floor Press (Dumbbell)
2
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
AMRAP
-
4
Upright Row (Barbell)
2
AMRAP
-
5
Overhead Press (Dumbbell)
2
AMRAP
-
6
Rear Delt Row
2
AMRAP
-
7
Concentration Curl
2
AMRAP
-
8
Bicep Curl (Barbell)
2
AMRAP
-
9
Skull Crusher (Dumbbell)
2
AMRAP
-
10
Skull Crusher (Barbell)
2
AMRAP
-
11
Hammer Curl
2
AMRAP
-
12
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
13
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
14
Dumbbell Row
2
AMRAP
-
15
Good Morning
2
AMRAP
-
16
Shrug (Barbell)
2
AMRAP
-
17
Shrug (Dumbbell)
2
AMRAP
-
18
Deadlift (Dumbbell)
2
AMRAP
-
19
Goblet Squat
2
AMRAP
-
20
Romanian Deadlift (Dumbbell)
2
AMRAP
-
21
Standing Calf Raise
2
AMRAP
-
22
Front Squat (Barbell)
2
AMRAP
-
23
Glute Bridge (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
AMRAP
-
2
B-Stance Romanian Deadlift (Dumbbell)
2
AMRAP
-
3
Stiff Leg Deadlift (Dumbbell)
1
AMRAP
-
4
Split Squat (Dumbbell)
2
AMRAP
-
5
Lunge (Dumbbell)
2
AMRAP
-
6
Side Bend (Dumbbell)
2
AMRAP
-
7
Abs Crunch (Weighted)
2
AMRAP
-
8
Russian Twist (Dumbbell)
1
AMRAP
-
9
Standing Calf Raise
1
AMRAP
-
10
Calf Raise (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
2
AMRAP
-
2
Abs Crunch (Weighted)
2
AMRAP
-
3
Russian Twist (Dumbbell)
2
AMRAP
-
4
Goblet Squat
2
AMRAP
-
5
Squat (Paused)
2
AMRAP
-
6
Squat (Low Bar)
2
AMRAP
-
7
Lunge (Barbell)
2
AMRAP
-
8
Deadlift (Dumbbell)
2
AMRAP
-
9
Standing Calf Raise
2
AMRAP
-
10
Front Squat (Paused)
2
AMRAP
-
11
Hip Thrust (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
AMRAP
-
2
Floor Press (Dumbbell)
2
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
AMRAP
-
4
Upright Row (Barbell)
2
AMRAP
-
5
Overhead Press (Dumbbell)
2
AMRAP
-
6
Rear Delt Row
2
AMRAP
-
7
Concentration Curl
2
AMRAP
-
8
Bicep Curl (Barbell)
2
AMRAP
-
9
Skull Crusher (Dumbbell)
2
AMRAP
-
10
Skull Crusher (Barbell)
2
AMRAP
-
11
Hammer Curl
2
AMRAP
-
12
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
13
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
14
Dumbbell Row
2
AMRAP
-
15
Good Morning
2
AMRAP
-
16
Shrug (Barbell)
2
AMRAP
-
17
Shrug (Dumbbell)
2
AMRAP
-
18
Deadlift (Dumbbell)
2
AMRAP
-
19
Goblet Squat
2
AMRAP
-
20
Romanian Deadlift (Dumbbell)
2
AMRAP
-
21
Standing Calf Raise
2
AMRAP
-
22
Front Squat (Barbell)
2
AMRAP
-
23
Glute Bridge (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
AMRAP
-
2
Incline Fly Press (Dumbbell)
1
AMRAP
-
3
Front Raise
1
AMRAP
-
4
Arnold Press
1
AMRAP
-
5
Rear Delt Fly (Dumbbell)
1
AMRAP
-
6
Concentration Curl
1
AMRAP
-
7
Bicep Curl (Barbell)
1
AMRAP
-
8
Skull Crusher (Dumbbell)
1
AMRAP
-
9
Skull Crusher (Barbell)
1
AMRAP
-
10
Reverse Wrist Curl (Barbell)
1
AMRAP
-
11
Wrist Curls
1
AMRAP
-
12
Dumbbell Row
1
AMRAP
-
13
Shrug (Dumbbell)
1
AMRAP
-
14
Deadlift (Dumbbell)
1
AMRAP
-
15
Neck Extension
1
AMRAP
-
16
Side Bend (Dumbbell)
1
AMRAP
-
17
Abs Crunch (Weighted)
1
AMRAP
-
18
Russian Twist (Dumbbell)
1
AMRAP
-
19
Goblet Squat
1
AMRAP
-
20
Front Squat (Dumbbell)
1
AMRAP
-
21
Sumo Squat
1
AMRAP
-
22
Squat (Paused)
1
AMRAP
-
23
Standing Calf Raise
1
AMRAP
-
24
Straight Leg Calf Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
2
AMRAP
-
2
Floor Press (Dumbbell)
2
AMRAP
-
3
Push Up
2
AMRAP
-
4
Hammer Curl
2
AMRAP
-
5
Wrist Curls
2
AMRAP
-
6
Concentration Curl
2
AMRAP
-
7
Bicep Curl (Barbell)
2
AMRAP
-
8
Preacher Curl (Barbell)
2
AMRAP
-
9
Skull Crusher (Dumbbell)
2
AMRAP
-
10
Tricep Extension (Barbell)
2
AMRAP
-
11
Reverse Wrist Curl (Barbell)
2
AMRAP
-
12
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
13
Dumbbell Row
2
AMRAP
-
14
Rear Delt Row
2
AMRAP
-
15
Shrug (Barbell)
2
AMRAP
-
16
Upright Row (Dumbbell)
2
AMRAP
-
17
Military Press (Barbell)
2
AMRAP
-
18
Bent Over Row (Dumbbell)
2
AMRAP
-
19
Deadlift (Dumbbell)
2
AMRAP
-
20
Romanian Deadlift (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
2
AMRAP
-
2
Floor Press (Dumbbell)
2
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
AMRAP
-
4
Arnold Press
2
AMRAP
-
5
Upright Row (Barbell)
2
AMRAP
-
6
Rear Delt Row
2
AMRAP
-
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
AMRAP
-
2
Incline Fly Press (Dumbbell)
1
AMRAP
-
3
Front Raise
1
AMRAP
-
4
Arnold Press
1
AMRAP
-
5
Rear Delt Fly (Dumbbell)
1
AMRAP
-
6
Concentration Curl
1
AMRAP
-
7
Bicep Curl (Barbell)
1
AMRAP
-
8
Skull Crusher (Dumbbell)
1
AMRAP
-
9
Skull Crusher (Barbell)
1
AMRAP
-
10
Reverse Wrist Curl (Barbell)
1
AMRAP
-
11
Wrist Curls
1
AMRAP
-
12
Dumbbell Row
1
AMRAP
-
13
Shrug (Dumbbell)
1
AMRAP
-
14
Deadlift (Dumbbell)
1
AMRAP
-
15
Neck Extension
1
AMRAP
-
16
Side Bend (Dumbbell)
1
AMRAP
-
17
Abs Crunch (Weighted)
1
AMRAP
-
18
Russian Twist (Dumbbell)
1
AMRAP
-
19
Goblet Squat
1
AMRAP
-
20
Front Squat (Dumbbell)
1
AMRAP
-
21
Sumo Squat
1
AMRAP
-
22
Squat (Paused)
1
AMRAP
-
23
Standing Calf Raise
1
AMRAP
-
24
Straight Leg Calf Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
2
AMRAP
-
2
Floor Press (Dumbbell)
2
AMRAP
-
3
Push Up
2
AMRAP
-
4
Hammer Curl
2
AMRAP
-
5
Wrist Curls
2
AMRAP
-
6
Concentration Curl
2
AMRAP
-
7
Bicep Curl (Barbell)
2
AMRAP
-
8
Preacher Curl (Barbell)
2
AMRAP
-
9
Skull Crusher (Dumbbell)
2
AMRAP
-
10
Tricep Extension (Barbell)
2
AMRAP
-
11
Reverse Wrist Curl (Barbell)
2
AMRAP
-
12
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
13
Dumbbell Row
2
AMRAP
-
14
Rear Delt Row
2
AMRAP
-
15
Shrug (Barbell)
2
AMRAP
-
16
Upright Row (Dumbbell)
2
AMRAP
-
17
Military Press (Barbell)
2
AMRAP
-
18
Bent Over Row (Dumbbell)
2
AMRAP
-
19
Deadlift (Dumbbell)
2
AMRAP
-
20
Romanian Deadlift (Dumbbell)
2
AMRAP
-
Day 5
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
AMRAP
-
2
Goblet Squat
2
AMRAP
-
3
Squat (Paused)
2
AMRAP
-
4
Squat (Low Bar)
2
AMRAP
-
5
Lunge (Barbell)
1
AMRAP
-
6
Squat (Barbell)
1
AMRAP
-
7
Deadlift (Dumbbell)
1
AMRAP
-
8
Hip Thrust (Barbell)
2
AMRAP
-
9
Hip Thrust (Dumbbell)
2
AMRAP
-
10
Front Squat (Barbell)
2
AMRAP
-
11
Glute Bridge (Dumbbell)
2
AMRAP
-
12
Sumo Deadlift (Barbell)
2
AMRAP
-
13
Sumo Deadlift (Dumbbell)
2
AMRAP
-
14
Abs Crunch (Weighted)
2
AMRAP
-
15
Russian Twist (Dumbbell)
2
AMRAP
-
16
Bear Crawl
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
AMRAP
-
2
Good Morning
2
AMRAP
-
3
Shrug (Barbell)
2
AMRAP
-
4
Pullover (EZ Bar)
2
AMRAP
-
5
Deadlift (Dumbbell)
2
AMRAP
-
6
Upright Row (Barbell)
2
AMRAP
-
7
Bent Over Row (Dumbbell)
2
AMRAP
-
8
Hammer Curl
2
AMRAP
-
9
Concentration Curl
2
AMRAP
-
10
Bicep Curl (Barbell)
2
AMRAP
-
11
Skull Crusher (Dumbbell)
2
AMRAP
-
12
Skull Crusher (Barbell)
2
AMRAP
-
13
Tricep Extension (Barbell)
2
AMRAP
-
14
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
15
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
16
Wrist Curls
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
AMRAP
-
2
Floor Press (Dumbbell)
2
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
AMRAP
-
4
Upright Row (Barbell)
2
AMRAP
-
5
Overhead Press (Dumbbell)
2
AMRAP
-
6
Rear Delt Row
2
AMRAP
-
7
Concentration Curl
2
AMRAP
-
8
Bicep Curl (Barbell)
2
AMRAP
-
9
Skull Crusher (Dumbbell)
2
AMRAP
-
10
Skull Crusher (Barbell)
2
AMRAP
-
11
Hammer Curl
2
AMRAP
-
12
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
13
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
14
Dumbbell Row
2
AMRAP
-
15
Good Morning
2
AMRAP
-
16
Shrug (Barbell)
2
AMRAP
-
17
Shrug (Dumbbell)
2
AMRAP
-
18
Deadlift (Dumbbell)
2
AMRAP
-
19
Goblet Squat
2
AMRAP
-
20
Romanian Deadlift (Dumbbell)
2
AMRAP
-
21
Standing Calf Raise
2
AMRAP
-
22
Front Squat (Barbell)
2
AMRAP
-
23
Glute Bridge (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
AMRAP
-
2
Goblet Squat
2
AMRAP
-
3
Squat (Paused)
2
AMRAP
-
4
Squat (Low Bar)
2
AMRAP
-
5
Lunge (Barbell)
1
AMRAP
-
6
Squat (Barbell)
1
AMRAP
-
7
Deadlift (Dumbbell)
1
AMRAP
-
8
Hip Thrust (Barbell)
2
AMRAP
-
9
Hip Thrust (Dumbbell)
2
AMRAP
-
10
Front Squat (Barbell)
2
AMRAP
-
11
Glute Bridge (Dumbbell)
2
AMRAP
-
12
Sumo Deadlift (Barbell)
2
AMRAP
-
13
Sumo Deadlift (Dumbbell)
2
AMRAP
-
14
Abs Crunch (Weighted)
2
AMRAP
-
15
Russian Twist (Dumbbell)
2
AMRAP
-
16
Bear Crawl
2
AMRAP
-
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 7 Weeks
Day 2
1
Military Press (Barbell)
2 Sets
AMRAP
-
2
Dumbbell Row
2 Sets
AMRAP
-
3
Deadlift (Dumbbell)
3 Sets
AMRAP
-
4
Hammer Curl
2 Sets
AMRAP
-
5
Bicep Curl (Barbell)
2 Sets
AMRAP
-
6
Reverse Bicep Curl (EZ Bar)
2 Sets
AMRAP
-
7
Wrist Curls
1 Set
AMRAP
-
8
Reverse Wrist Curl (Dumbbell)
1 Set
AMRAP
-
9
Reverse Bicep Curl (Dumbbell)
1 Set
AMRAP
-
Day 1
1
Floor Press (Dumbbell)
2 Sets
AMRAP
-
2
Deficit Push Up
2 Sets
AMRAP
-
3
Push Up
1 Set
AMRAP
-
4
Arnold Press
2 Sets
AMRAP
-
5
Lu Raise
2 Sets
AMRAP
-
6
Skull Crusher (Barbell)
2 Sets
AMRAP
-
7
Skull Crusher (Dumbbell)
2 Sets
AMRAP
-
8
French Press
2 Sets
AMRAP
-
9
Overhead Press (Dumbbell)
2 Sets
AMRAP
-
Day 5
No exercises added to this day
Day 6
No exercises added to this day
Day 4
1
Floor Press (Dumbbell)
1 Set
AMRAP
-
2
Incline Fly Press (Dumbbell)
1 Set
AMRAP
-
3
Front Raise
1 Set
AMRAP
-
4
Arnold Press
1 Set
AMRAP
-
5
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
-
6
Concentration Curl
1 Set
AMRAP
-
7
Bicep Curl (Barbell)
1 Set
AMRAP
-
8
Skull Crusher (Dumbbell)
1 Set
AMRAP
-
9
Skull Crusher (Barbell)
1 Set
AMRAP
-
10
Reverse Wrist Curl (Barbell)
1 Set
AMRAP
-
11
Wrist Curls
1 Set
AMRAP
-
12
Dumbbell Row
1 Set
AMRAP
-
13
Shrug (Dumbbell)
1 Set
AMRAP
-
14
Deadlift (Dumbbell)
1 Set
AMRAP
-
15
Neck Extension
1 Set
AMRAP
-
16
Side Bend (Dumbbell)
1 Set
AMRAP
-
17
Abs Crunch (Weighted)
1 Set
AMRAP
-
18
Russian Twist (Dumbbell)
1 Set
AMRAP
-
19
Goblet Squat
1 Set
AMRAP
-
20
Front Squat (Dumbbell)
1 Set
AMRAP
-
21
Sumo Squat
1 Set
AMRAP
-
22
Squat (Paused)
1 Set
AMRAP
-
23
Standing Calf Raise
1 Set
AMRAP
-
24
Straight Leg Calf Raise
1 Set
AMRAP
-
Day 7
No exercises added to this day
Day 3
1
Bulgarian Split Squat (Dumbbell)
2 Sets
AMRAP
-
2
B-Stance Romanian Deadlift (Dumbbell)
2 Sets
AMRAP
-
3
Stiff Leg Deadlift (Dumbbell)
1 Set
AMRAP
-
4
Split Squat (Dumbbell)
2 Sets
AMRAP
-
5
Lunge (Dumbbell)
2 Sets
AMRAP
-
6
Side Bend (Dumbbell)
2 Sets
AMRAP
-
7
Abs Crunch (Weighted)
2 Sets
AMRAP
-
8
Russian Twist (Dumbbell)
1 Set
AMRAP
-
9
Standing Calf Raise
1 Set
AMRAP
-
10
Calf Raise (Bodyweight)
1 Set
AMRAP
-