surffer's program

by 희승 최.

Program Description

**Surfer's Program** is an 8-week, high-intensity training regimen designed to build strength, endurance, and agility, perfect for any fitness enthusiast looking to enhance their performance. With 32 training sessions spread across two months, this program incorporates a variety of bodyweight and weighted exercises, including pull-ups, squats, and kettlebell swings, targeting all major muscle groups. Each workout is carefully structured to progressively challenge your body, ensuring you stay motivated and engaged while achieving your fitness goals. Prepare to ride the waves of fitness with this comprehensive training plan!

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 15, 2025 09:30
  • Last Edited
    Aug 15, 2025 09:51
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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
Pull-Up (Bodyweight)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Face Pull
3
12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Pallof Press
3
12 reps
-
6
Plank
3
40 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Face Pull
3
12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Pallof Press
3
12 reps
-
6
Plank
3
40 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Face Pull
3
12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Pallof Press
3
12 reps
-
6
Plank
3
40 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Face Pull
3
12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Pallof Press
3
12 reps
-
6
Plank
3
40 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Face Pull
3
12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Pallof Press
3
12 reps
-
6
Plank
3
40 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Face Pull
3
12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Pallof Press
3
12 reps
-
6
Plank
3
40 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Face Pull
3
12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Pallof Press
3
12 reps
-
6
Plank
3
40 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Face Pull
3
12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Pallof Press
3
12 reps
-
6
Plank
3
40 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
3
Jump Squat
3
6 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Side Plank
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
3
Jump Squat
3
6 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Side Plank
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
3
Jump Squat
3
6 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Side Plank
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
3
Jump Squat
3
6 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Side Plank
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
3
Jump Squat
3
6 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Side Plank
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
3
Jump Squat
3
6 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Side Plank
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
3
Jump Squat
3
6 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Side Plank
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
3
Jump Squat
3
6 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Side Plank
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
12 reps
-
2
cable woodchopper
3
10 reps
-
3
TRX Row
3
10 reps
-
4
Push Up
3
10 reps
-
5
Single Arm Farmer Carry
3
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
12 reps
-
2
cable woodchopper
3
10 reps
-
3
TRX Row
3
10 reps
-
4
Push Up
3
10 reps
-
5
Single Arm Farmer Carry
3
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
12 reps
-
2
cable woodchopper
3
10 reps
-
3
TRX Row
3
10 reps
-
4
Push Up
3
10 reps
-
5
Single Arm Farmer Carry
3
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
12 reps
-
2
cable woodchopper
3
10 reps
-
3
TRX Row
3
10 reps
-
4
Push Up
3
10 reps
-
5
Single Arm Farmer Carry
3
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
12 reps
-
2
cable woodchopper
3
10 reps
-
3
TRX Row
3
10 reps
-
4
Push Up
3
10 reps
-
5
Single Arm Farmer Carry
3
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
12 reps
-
2
cable woodchopper
3
10 reps
-
3
TRX Row
3
10 reps
-
4
Push Up
3
10 reps
-
5
Single Arm Farmer Carry
3
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
12 reps
-
2
cable woodchopper
3
10 reps
-
3
TRX Row
3
10 reps
-
4
Push Up
3
10 reps
-
5
Single Arm Farmer Carry
3
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
12 reps
-
2
cable woodchopper
3
10 reps
-
3
TRX Row
3
10 reps
-
4
Push Up
3
10 reps
-
5
Single Arm Farmer Carry
3
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
ab wheel rollout
3
10 reps
-
2
Bird Dog
3
8 reps
-
3
high plank knee pull
3
20 reps
-
4
lunge on bosuball
3
12 reps
-
5
plank to side reach
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
ab wheel rollout
3
10 reps
-
2
Bird Dog
3
8 reps
-
3
high plank knee pull
3
20 reps
-
4
lunge on bosuball
3
12 reps
-
5
plank to side reach
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
ab wheel rollout
3
10 reps
-
2
Bird Dog
3
8 reps
-
3
high plank knee pull
3
20 reps
-
4
lunge on bosuball
3
12 reps
-
5
plank to side reach
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
ab wheel rollout
3
10 reps
-
2
Bird Dog
3
8 reps
-
3
high plank knee pull
3
20 reps
-
4
lunge on bosuball
3
12 reps
-
5
plank to side reach
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
ab wheel rollout
3
10 reps
-
2
Bird Dog
3
8 reps
-
3
high plank knee pull
3
20 reps
-
4
lunge on bosuball
3
12 reps
-
5
plank to side reach
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
ab wheel rollout
3
10 reps
-
2
Bird Dog
3
8 reps
-
3
high plank knee pull
3
20 reps
-
4
lunge on bosuball
3
12 reps
-
5
plank to side reach
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
ab wheel rollout
3
10 reps
-
2
Bird Dog
3
8 reps
-
3
high plank knee pull
3
20 reps
-
4
lunge on bosuball
3
12 reps
-
5
plank to side reach
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
ab wheel rollout
3
10 reps
-
2
Bird Dog
3
8 reps
-
3
high plank knee pull
3
20 reps
-
4
lunge on bosuball
3
12 reps
-
5
plank to side reach
3
8 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Face Pull
3 Sets
12 Reps
-
4
Lateral Raise (Cable)
3 Sets
10 Reps
-
5
Pallof Press
3 Sets
12 Reps
-
6
Plank
3 Sets
40 secs
-
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
16 Reps
-
3
Jump Squat
3 Sets
6 Reps
-
4
Hip Thrust (Machine)
3 Sets
10 Reps
-
5
Side Plank
3 Sets
10 Reps
-
Day 3
1
Kettlebell Swing
3 Sets
12 Reps
-
2
cable woodchopper
3 Sets
10 Reps
-
3
TRX Row
3 Sets
10 Reps
-
4
Push Up
3 Sets
10 Reps
-
5
Single Arm Farmer Carry
3 Sets
20 mins
-
Day 4
1
ab wheel rollout
3 Sets
10 Reps
-
2
Bird Dog
3 Sets
8 Reps
-
3
high plank knee pull
3 Sets
20 Reps
-
4
lunge on bosuball
3 Sets
12 Reps
-
5
plank to side reach
3 Sets
8 Reps
-