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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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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