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BoostcampPNG

Buff Babe Summer

by Maddy Treat
1 athletes joined

Program Description

Keep muscles as juicy as possible on cut. Cardio is included in a few days on this program, but aim to do at a minimum 3 cardio sessions per week. These should be 30-45 minutes at a moderate intensity. Calories should be limited based on BMR and protein intake is crucial to success in this program, 0.8g-1g/lb of bodyweight.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 22, 2024 05:32
  • Last Edited
    Jun 23, 2024 06:50
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10-20 reps
4-6 reps
30%
75%
2
Deadlift (Paused)
1
3
12 reps
6 reps
RPE 6
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
3B
Hyperextension
3
12 reps
RPE 7.5
4
Glute-Ham Raise
3
10 reps
RPE 8.5
5A
V-Up
3
12 reps
RPE 7.5
5B
Russian Twist
3
30 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10-20 reps
4-6 reps
40%
80%
2
Deadlift (Paused)
1
3
12 reps
6 reps
RPE 6
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
3B
Hyperextension
3
12 reps
RPE 7.5
4
Glute-Ham Raise
3
10 reps
RPE 8.5
5A
V-Up
3
12 reps
RPE 7.5
5B
Russian Twist
3
30 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-6 reps
4-6 reps
40%
85%
2
Deadlift (Paused)
1
3
12 reps
6 reps
RPE 6
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
3B
Hyperextension
3
12 reps
RPE 7.5
4
Glute-Ham Raise
3
10 reps
RPE 8.5
5A
V-Up
3
12 reps
RPE 7.5
5B
Russian Twist
3
30 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
10-15 reps
3-5 reps
40%
87.5%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Step-Up (Weighted)
3
8 reps
RPE 8.5
4A
Hip Abductor (Machine)
3
10 reps
RPE 9
4B
Hip Adductor (Machine)
3
10 reps
RPE 9
5
Reverse Hyperextension
3
12 reps
RPE 7.5
6A
Up Down Plank
3
15 reps
RPE 9
6B
Oblique Crunch
3
30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
65%
2
Leg Extension
3
8-10 reps
RPE 8
3
Step-Up (Weighted)
3
8-10 reps
RPE 7.5
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 7
5A
Reverse Abs Crunch (Bodyweight)
2
10-15 reps
RPE 7
5B
Bicycle Crunch
2
10-15 reps
RPE 7
6
Spin
1
20-30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
10-15 reps
3-5 reps
40%
87.5%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Step-Up (Weighted)
3
8 reps
RPE 8.5
4A
Hip Abductor (Machine)
3
10 reps
RPE 9
4B
Hip Adductor (Machine)
3
10 reps
RPE 9
5
Reverse Hyperextension
3
12 reps
RPE 7.5
6A
Up Down Plank
3
15 reps
RPE 9
6B
Oblique Crunch
3
30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
10-15 reps
3-5 reps
40%
90%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Step-Up (Weighted)
3
8 reps
RPE 8.5
4A
Hip Abductor (Machine)
3
10 reps
RPE 9
4B
Hip Adductor (Machine)
3
10 reps
RPE 9
5
Reverse Hyperextension
3
12 reps
RPE 7.5
6A
Up Down Plank
3
15 reps
RPE 9
6B
Oblique Crunch
3
30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
10-15 reps
3-5 reps
40%
95%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Step-Up (Weighted)
3
8 reps
RPE 8.5
4A
Hip Abductor (Machine)
3
10 reps
RPE 9
4B
Hip Adductor (Machine)
3
10 reps
RPE 9
5
Reverse Hyperextension
3
12 reps
RPE 7.5
6A
Up Down Plank
3
15 reps
RPE 9
6B
Oblique Crunch
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10-20 reps
5-8 reps
50%
75%
2
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
5
Pec Fly (Dumbbell)
3
10 reps
RPE 8
6A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6B
Front Raise
3
10 reps
RPE 9.5
7A
One Arm Lateral Raise (Cable)
3
20 reps
RPE 9.5
7B
Chest Fly (Cable)
3
12 reps
RPE 8
8
Spin
1
30-45 mins
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10-20 reps
5-8 reps
50%
80%
2
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
5
Pec Fly (Dumbbell)
3
10 reps
RPE 8
6A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6B
Front Raise
3
10 reps
RPE 9.5
7A
One Arm Lateral Raise (Cable)
3
20 reps
RPE 9.5
7B
Chest Fly (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10-20 reps
5-8 reps
50%
82.5%
2
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
5
Pec Fly (Dumbbell)
3
10 reps
RPE 8
6A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6B
Front Raise
3
10 reps
RPE 9.5
7A
One Arm Lateral Raise (Cable)
3
20 reps
RPE 9.5
7B
Chest Fly (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
85%
2
Bench Press (Paused)
3
8 reps
RPE 8
3
Dip (Weighted)
3
10 reps
RPE 8.5
4
Cable Crossover
3
12 reps
RPE 7.5
5
Deficit Push Up
3
20 reps
RPE 8.5
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
7
Run
1
30-60 mins
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
65%
2
Dip (Bodyweight)
3
AMRAP
RPE 8
3
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Side Plank
3
1 mins
RPE 8
7
Up Down Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
85%
2
Bench Press (Paused)
3
8 reps
RPE 8
3
Dip (Weighted)
3
10 reps
RPE 8.5
4
Cable Crossover
3
12 reps
RPE 7.5
5
Deficit Push Up
3
20 reps
RPE 8.5
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
7
Run
1
30-60 mins
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
87.5%
2
Bench Press (Paused)
3
8 reps
RPE 8
3
Dip (Weighted)
3
10 reps
RPE 8.5
4
Cable Crossover
3
12 reps
RPE 7.5
5
Deficit Push Up
3
20 reps
RPE 8.5
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
7
Run
1
30-60 mins
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-4 reps
90%
2
Bench Press (Paused)
3
8 reps
RPE 8
3
Dip (Weighted)
3
10 reps
RPE 8.5
4
Cable Crossover
3
12 reps
RPE 7.5
5
Deficit Push Up
3
20 reps
RPE 8.5
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
7
Run
1
30-60 mins
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
10-15 reps
4-6 reps
30%
75%
2
Belt Squat
3
8 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
6 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 8.5
6
Single Leg Romanian Deadlift
3
8 reps
RPE 7.5
7A
Lying Leg Raise
3
10 reps
RPE 9
7B
Bicycle Crunch
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
10-15 reps
4-6 reps
40%
80%
2
Belt Squat
3
8 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
6 reps
RPE 8.5
4
Leg Extension
3
8 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 8.5
6
Single Leg Romanian Deadlift
3
8 reps
RPE 8
7A
Lying Leg Raise
3
10 reps
RPE 9
7B
Bicycle Crunch
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
10-15 reps
4-6 reps
40%
85%
2
Belt Squat
3
8 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
6 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 8.5
6
Single Leg Romanian Deadlift
3
8.5 reps
RPE 7.5
7A
Lying Leg Raise
3
10 reps
RPE 9
7B
Bicycle Crunch
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 9.5
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 9
4
Face Pull
3
12 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
6A
Incline Curl (Dumbbell)
3
8 reps
RPE 9.5
6B
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 9
7A
Box Jump
3
10-12 reps
RPE 8
7B
Med Ball Slam
3
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
65%
2
Stiff Leg Deadlift
3
8-10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 8
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 9.5
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 9
4
Face Pull
3
12 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
6A
Incline Curl (Dumbbell)
3
8 reps
RPE 9.5
6B
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 9
7A
Box Jump
3
10-12 reps
RPE 8
7B
Med Ball Slam
3
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 9.5
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 9
4
Face Pull
3
12 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
6A
Incline Curl (Dumbbell)
3
8 reps
RPE 9.5
6B
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 9
7A
Box Jump
3
10-12 reps
RPE 8
7B
Med Ball Slam
3
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 9.5
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 9
4
Face Pull
3
12 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
6A
Incline Curl (Dumbbell)
3
8 reps
RPE 9.5
6B
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 9
7A
Box Jump
3
10-12 reps
RPE 8
7B
Med Ball Slam
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 9.5
2
Pendlay Row
3
10 reps
RPE 7.5
3A
Seated Row (Cable)
3
10 reps
RPE 8
3B
Face Pull
3
20 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
21 reps
RPE 9
5A
Y Raise
3
10 reps
RPE 9.5
5B
Hammer Curl
3
12 reps
RPE 9.5
6
Run
1
40 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 9.5
2
Pendlay Row
2
3A
Seated Row (Cable)
1
3B
Face Pull
1
4
Bicep Curl (EZ Bar)
1
5A
Y Raise
3
10 reps
RPE 9.5
5B
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Run
1
40 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 9.5
2
Pendlay Row
2
3A
Seated Row (Cable)
1
3B
Face Pull
1
4
Bicep Curl (EZ Bar)
1
5A
Y Raise
3
10 reps
RPE 9.5
5B
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Run
1
40 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
82.5%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 9
4
Lying Leg Curl
3
8-10 reps
RPE 8.5
5A
Hyperextension
3
10-12 reps
RPE 9
5B
Single Leg Hip Thrust
3
10-12 reps
RPE 8
6
Sissy Squat
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
82.5%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 9
4
Lying Leg Curl
3
8-10 reps
RPE 8.5
5A
Hyperextension
3
10-12 reps
RPE 9
5B
Single Leg Hip Thrust
3
10-12 reps
RPE 8
6
Sissy Squat
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
85%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 9
4
Lying Leg Curl
3
8-10 reps
RPE 8.5
5A
Hyperextension
3
10-12 reps
RPE 9
5B
Single Leg Hip Thrust
3
10-12 reps
RPE 8
6
Sissy Squat
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
90%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 9
4
Lying Leg Curl
3
8-10 reps
RPE 8.5
5A
Hyperextension
3
10-12 reps
RPE 9
5B
Single Leg Hip Thrust
3
10-12 reps
RPE 8
6
Sissy Squat
3
6-8 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
10-20 Reps
4-6 Reps
30%
75%
2
Deadlift (Paused)
1 Set
3 Sets
12 Reps
6 Reps
@6
@8
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9
3B
Hyperextension
3 Sets
12 Reps
@7.5
4
Glute-Ham Raise
3 Sets
10 Reps
@8.5
5A
V-Up
3 Sets
12 Reps
@7.5
5B
Russian Twist
3 Sets
30 Reps
@7.5
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
10-20 Reps
5-8 Reps
50%
75%
2
Dip (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lying Tricep Extension (Barbell)
3 Sets
8 Reps
@9
5
Pec Fly (Dumbbell)
3 Sets
10 Reps
@8
6A
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@9
6B
Front Raise
3 Sets
10 Reps
@9.5
7A
One Arm Lateral Raise (Cable)
3 Sets
20 Reps
@9.5
7B
Chest Fly (Cable)
3 Sets
12 Reps
@8
8
Spin
1 Set
30-45 mins
75%
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
10-15 Reps
4-6 Reps
30%
75%
2
Belt Squat
3 Sets
8 Reps
@8.5
3
Hip Thrust (Barbell)
3 Sets
6 Reps
@8
4
Leg Extension
3 Sets
8 Reps
@9
5
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@8.5
6
Single Leg Romanian Deadlift
3 Sets
8 Reps
@7.5
7A
Lying Leg Raise
3 Sets
10 Reps
@9
7B
Bicycle Crunch
3 Sets
20 Reps
@9
Day 4
1
Pull-Up (Weighted)
3 Sets
10 Reps
@9.5
2
Pendlay Row
3 Sets
10 Reps
@7.5
3A
Seated Row (Cable)
3 Sets
10 Reps
@8
3B
Face Pull
3 Sets
20 Reps
@9
4
Bicep Curl (EZ Bar)
2 Sets
21 Reps
@9
5A
Y Raise
3 Sets
10 Reps
@9.5
5B
Hammer Curl
3 Sets
12 Reps
@9.5
6
Run
1 Set
40 mins
@8