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Pre-Spring Break Program

by Ryan E.
1 athletes joined

Program Description

The purpose of this program is to create a prime aesthetic for those who have already been working out. It should tone up the body prior to a spring break vacation.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 13, 2025 02:45
  • Last Edited
    Jun 18, 2025 11:57

Summary

Get ready to sculpt your body with the Pre-Spring Break Program! This 8-week plan features 5 days of dynamic workouts designed to boost strength and enhance muscle definition. Each session focuses on a balanced mix of push and pull exercises, ensuring you build a powerful upper body while also engaging your core. With a variety of equipment available, including barbells, dumbbells, and cables, you'll experience progressive overload that keeps your body challenged and motivated. Perfect for those looking to make a transformation just in time for spring break!
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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
Bench Press (Barbell)
2
2
8 reps
6 reps
-
-
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
-
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Hanging Leg Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
6 reps
-
-
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
-
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Hanging Leg Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
6 reps
-
-
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
-
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Hanging Leg Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
6 reps
-
-
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
-
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Hanging Leg Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5A
Lateral Raise (Dumbbell)
3
12 reps
-
5B
Skull Crusher (Barbell)
3
10 reps
-
6
Windshield Wipers
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5A
Lateral Raise (Dumbbell)
3
12 reps
-
5B
Skull Crusher (Barbell)
3
10 reps
-
6
Windshield Wipers
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5A
Lateral Raise (Dumbbell)
3
12 reps
-
5B
Skull Crusher (Barbell)
3
10 reps
-
6
Windshield Wipers
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5A
Lateral Raise (Dumbbell)
3
12 reps
-
5B
Skull Crusher (Barbell)
3
10 reps
-
6
Windshield Wipers
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
-
2
Lat Pulldown
4
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Dumbbell Row
4
8 reps
-
5
Hammer Curl
3
10 reps
-
6
Face Pull
3
12 reps
-
7
Russian Twist (Dumbbell)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
-
2
Lat Pulldown
4
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Dumbbell Row
4
8 reps
-
5
Hammer Curl
3
10 reps
-
6
Face Pull
3
12 reps
-
7
Russian Twist (Dumbbell)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
-
2
Lat Pulldown
4
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Dumbbell Row
4
8 reps
-
5
Hammer Curl
3
10 reps
-
6
Face Pull
3
12 reps
-
7
Russian Twist (Dumbbell)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
-
2
Lat Pulldown
4
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Dumbbell Row
4
8 reps
-
5
Hammer Curl
3
10 reps
-
6
Face Pull
3
12 reps
-
7
Russian Twist (Dumbbell)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
-
2
Barbell Row
4
8 reps
-
3A
Chest Supported Row (Dumbbell)
4
8 reps
-
3B
Incline Curl (Dumbbell)
4
8 reps
-
4A
Face Pull
4
12 reps
-
4B
Concentration Curl
4
10 reps
-
5
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
-
2
Barbell Row
4
8 reps
-
3A
Chest Supported Row (Dumbbell)
4
8 reps
-
3B
Incline Curl (Dumbbell)
4
8 reps
-
4A
Face Pull
4
12 reps
-
4B
Concentration Curl
4
10 reps
-
5
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
-
2
Barbell Row
4
8 reps
-
3A
Chest Supported Row (Dumbbell)
4
8 reps
-
3B
Incline Curl (Dumbbell)
4
8 reps
-
4A
Face Pull
4
12 reps
-
4B
Concentration Curl
4
10 reps
-
5
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
-
2
Barbell Row
4
8 reps
-
3A
Chest Supported Row (Dumbbell)
4
8 reps
-
3B
Incline Curl (Dumbbell)
4
8 reps
-
4A
Face Pull
4
12 reps
-
4B
Concentration Curl
4
10 reps
-
5
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
-
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Plank (Weighted)
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
-
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Plank (Weighted)
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
-
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Plank (Weighted)
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
-
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Plank (Weighted)
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Romanian Deadlift (Dumbbell)
4
8 reps
-
4
Box Jump
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wood Chop
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Romanian Deadlift (Dumbbell)
4
8 reps
-
4
Box Jump
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wood Chop
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Romanian Deadlift (Dumbbell)
4
8 reps
-
4
Box Jump
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wood Chop
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Romanian Deadlift (Dumbbell)
4
8 reps
-
4
Box Jump
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Cable)
4
10 reps
-
3
Overhead Tricep Extension (Cable)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Decline Sit Up (Weighted)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Cable)
4
10 reps
-
3
Overhead Tricep Extension (Cable)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Decline Sit Up (Weighted)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Cable)
4
10 reps
-
3
Overhead Tricep Extension (Cable)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Decline Sit Up (Weighted)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Cable)
4
10 reps
-
3
Overhead Tricep Extension (Cable)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Decline Sit Up (Weighted)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Cable)
4
10 reps
-
3A
Arnold Press
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Cable)
3
12 reps
-
4B
Tricep Kickback
3
10 reps
-
5
Plank (Weighted)
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Cable)
4
10 reps
-
3A
Arnold Press
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Cable)
3
12 reps
-
4B
Tricep Kickback
3
10 reps
-
5
Plank (Weighted)
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Cable)
4
10 reps
-
3A
Arnold Press
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Cable)
3
12 reps
-
4B
Tricep Kickback
3
10 reps
-
5
Plank (Weighted)
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Cable)
4
10 reps
-
3A
Arnold Press
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Cable)
3
12 reps
-
4B
Tricep Kickback
3
10 reps
-
5
Plank (Weighted)
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Barbell Row
3
8 reps
-
3
Preacher Curl (Barbell)
4
10 reps
-
4
Straight Arm Pulldown
3
10 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Side Plank
4
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Barbell Row
3
8 reps
-
3
Preacher Curl (Barbell)
4
10 reps
-
4
Straight Arm Pulldown
3
10 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Side Plank
4
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Barbell Row
3
8 reps
-
3
Preacher Curl (Barbell)
4
10 reps
-
4
Straight Arm Pulldown
3
10 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Side Plank
4
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Barbell Row
3
8 reps
-
3
Preacher Curl (Barbell)
4
10 reps
-
4
Straight Arm Pulldown
3
10 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Side Plank
4
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Spider Curl
3
10 reps
-
4
Dumbbell Row
3
10 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Hammer Curl
3
10 reps
-
6
Decline Crunch
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Spider Curl
3
10 reps
-
4
Dumbbell Row
3
10 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Hammer Curl
3
10 reps
-
6
Decline Crunch
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Spider Curl
3
10 reps
-
4
Dumbbell Row
3
10 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Hammer Curl
3
10 reps
-
6
Decline Crunch
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Spider Curl
3
10 reps
-
4
Dumbbell Row
3
10 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Hammer Curl
3
10 reps
-
6
Decline Crunch
4
20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
-
-
2
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
-
6
Hanging Leg Raise
4 Sets
12 Reps
-
Day 2
1
Pull-Up (Bodyweight)
2 Sets
10 Reps
-
2
Lat Pulldown
4 Sets
8 Reps
-
3
Bicep Curl (Barbell)
3 Sets
10 Reps
-
4
Dumbbell Row
4 Sets
8 Reps
-
5
Hammer Curl
3 Sets
10 Reps
-
6
Face Pull
3 Sets
12 Reps
-
7
Russian Twist (Dumbbell)
4 Sets
20 Reps
-
Day 3
1
Squat (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
-
-
2
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
5
Standing Calf Raise
4 Sets
15 Reps
-
6
Plank (Weighted)
4 Sets
1 mins
-
Day 5
1
Lat Pulldown
4 Sets
10 Reps
-
2
Barbell Row
3 Sets
8 Reps
-
3
Preacher Curl (Barbell)
4 Sets
10 Reps
-
4
Straight Arm Pulldown
3 Sets
10 Reps
-
5
Shrug (Dumbbell)
3 Sets
12 Reps
-
6
Side Plank
4 Sets
1 mins
-
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
-
2
Chest Fly (Cable)
4 Sets
10 Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
4
Arnold Press
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
6
Skull Crusher (Barbell)
3 Sets
10 Reps
-
7
Decline Sit Up (Weighted)
4 Sets
15 Reps
-