logo
BoostcampPNG

Buff Babe Summer

by Maddy Treat
2 athletes joined

Program Description

Maintaining or building muscle in a PPLL style program with some cardio

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
    Jan 14, 2026 12:35

Summary

Get ready to sculpt and tone with the **Buff Babe Summer** program! Over the next 8 weeks, you’ll engage in a dynamic 4-day split that targets all major muscle groups, focusing on strength and hypertrophy. Each session combines compound lifts like squats and bench presses with effective supersets to maximize your workout efficiency and results. Whether you’re looking to build muscle or enhance your overall fitness, this program is designed to challenge you and help you achieve your summer body goals. Grab your gear and let’s get to work!
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.5%
Quadriceps
11.6%
Hamstrings
11.5%
Triceps
8.7%
Front Delts
8.4%
Abs
8.1%
Upper Back
7.7%
Chest
7.3%
Lower Back
5%
Lats
4.7%
Rear Delts
4.1%
Biceps
3.9%
Middle Delts
3.1%
Adductors
1.9%
Forearms
1.1%
Abductors
0.6%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
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)
3
4-6 reps
RPE 7-9
2
Hack Squat
3
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4B
Hyperextension
3
15-20 reps
RPE 7.5
5A
V-Up
3
12 reps
RPE 7.5
5B
Russian Twist
3
30 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
7
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 7-9
2
Hack Squat
3
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4B
Hyperextension
3
15-20 reps
RPE 7.5
5A
V-Up
3
12 reps
RPE 7.5
5B
Russian Twist
3
30 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
7
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 7-9
2
Hack Squat
3
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4B
Hyperextension
3
15-20 reps
RPE 7.5
5A
V-Up
3
12 reps
RPE 7.5
5B
Russian Twist
3
30 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
7
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 7-9
2
Hack Squat
3
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4B
Hyperextension
3
15-20 reps
RPE 7.5
5A
V-Up
3
12 reps
RPE 7.5
5B
Russian Twist
3
30 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
7
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
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
Lateral Raise (Dumbbell)
3
1
10-12 reps
15-25 reps
RPE 7.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
10-15 reps
3-5 reps
40%
90%
2
Rear Foot Elevated Split Squat
3
8 reps
RPE 9
3
Hip Thrust (Machine)
3
10-15 reps
RPE 7.5
4A
Hip Abductor (Machine)
3
10 reps
RPE 9
4B
Hip Adductor (Machine)
3
10 reps
RPE 9
5
Step-Up (Weighted)
3
8 reps
RPE 8.5
6A
Overhead Press (Barbell)
1
-
6B
Rear Delt Fly (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
10-15 reps
3-5 reps
40%
90%
2
Rear Foot Elevated Split Squat
3
8 reps
RPE 9
3
Hip Thrust (Machine)
3
10-15 reps
RPE 7.5
4A
Hip Abductor (Machine)
3
10 reps
RPE 9
4B
Hip Adductor (Machine)
3
10 reps
RPE 9
5
Step-Up (Weighted)
3
8 reps
RPE 8.5
6A
Overhead Press (Barbell)
1
-
6B
Rear Delt Fly (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
10-15 reps
3-5 reps
40%
90%
2
Rear Foot Elevated Split Squat
3
8 reps
RPE 9
3
Hip Thrust (Machine)
3
10-15 reps
RPE 7.5
4A
Hip Abductor (Machine)
3
10 reps
RPE 9
4B
Hip Adductor (Machine)
3
10 reps
RPE 9
5
Step-Up (Weighted)
3
8 reps
RPE 8.5
6A
Overhead Press (Barbell)
1
-
6B
Rear Delt Fly (Dumbbell)
1
-
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
6
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%
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
6
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%
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
6
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%
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
6
Chest Fly (Cable)
3
12 reps
RPE 8
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 6.5
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6A
Side Plank
3
1 mins
RPE 8
6B
Up Down Plank
3
1 mins
RPE 8
Day 2
#
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
Day 2
#
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
Day 2
#
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
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
RPE 8
2
Hip Thrust (Machine)
3
8 reps
RPE 8.5
3
Step-Up (Weighted)
3
12 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 8.5
6A
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
6B
Single Leg Romanian Deadlift
3
8 reps
RPE 7.5
7
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
RPE 8
2
Hip Thrust (Machine)
3
8 reps
RPE 8.5
3
Step-Up (Weighted)
3
12 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 8.5
6A
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
6B
Single Leg Romanian Deadlift
3
8 reps
RPE 7.5
7
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
RPE 8
2
Hip Thrust (Machine)
3
8 reps
RPE 8.5
3
Step-Up (Weighted)
3
12 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 8.5
6A
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
6B
Single Leg Romanian Deadlift
3
8 reps
RPE 7.5
7
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
RPE 8
2
Hip Thrust (Machine)
3
8 reps
RPE 8.5
3
Step-Up (Weighted)
3
12 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 8.5
6A
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
6B
Single Leg Romanian Deadlift
3
8 reps
RPE 7.5
7
One Arm Lateral Raise (Cable)
3
15 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
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 3
#
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 3
#
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
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
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
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
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
Day 4
#
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
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
Day 4
#
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
Deficit Push Up
3
20 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 9.5
Day 4
#
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
Deficit Push Up
3
20 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 9.5
Day 4
#
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
Deficit Push Up
3
20 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 9.5
Week 1
1 / 8 Weeks
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
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
6
Chest Fly (Cable)
3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
4-6 Reps
@7-9
2
Hack Squat
3 Sets
8-12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@8
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9
4B
Hyperextension
3 Sets
15-20 Reps
@7.5
5A
V-Up
3 Sets
12 Reps
@7.5
5B
Russian Twist
3 Sets
30 Reps
@7.5
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7.5
7
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
Day 3
1
Deadlift (Barbell)
3 Sets
8-12 Reps
@8
2
Hip Thrust (Machine)
3 Sets
8 Reps
@8.5
3
Step-Up (Weighted)
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
8 Reps
@9
5
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@8.5
6A
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@9
6B
Single Leg Romanian Deadlift
3 Sets
8 Reps
@7.5
7
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@7.5