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
- LevelBeginner
- GoalAthletics
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedAug 15, 2025 09:30
- Last EditedAug 15, 2025 09:51
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 Pull3 Sets
12 Reps
-
4
Lateral Raise (Cable)3 Sets
10 Reps
-
5
Pallof Press3 Sets
12 Reps
-
6
Plank3 Sets
40 secs
-
Day 2
1
Squat (Barbell)3 Sets
6 Reps
-
2
Bulgarian Split Squat (Dumbbell)3 Sets
16 Reps
-
3
Jump Squat3 Sets
6 Reps
-
4
Hip Thrust (Machine)3 Sets
10 Reps
-
5
Side Plank3 Sets
10 Reps
-
Day 3
1
Kettlebell Swing3 Sets
12 Reps
-
2
cable woodchopper3 Sets
10 Reps
-
3
TRX Row3 Sets
10 Reps
-
4
Push Up3 Sets
10 Reps
-
5
Single Arm Farmer Carry3 Sets
20 mins
-
Day 4
1
ab wheel rollout3 Sets
10 Reps
-
2
Bird Dog3 Sets
8 Reps
-
3
high plank knee pull3 Sets
20 Reps
-
4
lunge on bosuball3 Sets
12 Reps
-
5
plank to side reach3 Sets
8 Reps
-