Get fit for summer
Muscle building program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
Weeks 2–7 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Get fit for summer is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 7 weeks are fully unlocked.
This program is built around a garage 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.
Get fit for summer is structured around 7 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 7 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Get fit for summer 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
