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Taryns Summer Strength

by Taryn C.
1 athletes joined

Program Description

Build strength

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 01, 2025 05:16
  • Last Edited
    Jun 01, 2025 06:23
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
4
Step-Up (Weighted)
3
8 reps
RPE 10
5
Calf Raise (Leg Press)
3
15 reps
RPE 10
6A
Decline Crunch
2
15 reps
RPE 10
6B
Leg Raise (Captain's Chair)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
4
Step-Up (Weighted)
3
8 reps
RPE 10
5
Calf Raise (Leg Press)
3
15 reps
RPE 10
6A
Decline Crunch
2
15 reps
RPE 10
6B
Leg Raise (Captain's Chair)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
4
Step-Up (Weighted)
3
8 reps
RPE 10
5
Calf Raise (Leg Press)
3
15 reps
RPE 10
6A
Decline Crunch
2
15 reps
RPE 10
6B
Leg Raise (Captain's Chair)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
4
Step-Up (Weighted)
3
8 reps
RPE 10
5
Calf Raise (Leg Press)
3
15 reps
RPE 10
6A
Decline Crunch
2
15 reps
RPE 10
6B
Leg Raise (Captain's Chair)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
4A
Single Arm Rear Delt Fly (Cable)
3
10 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
Cable Crunch
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
4A
Single Arm Rear Delt Fly (Cable)
3
10 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
Cable Crunch
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
4A
Single Arm Rear Delt Fly (Cable)
3
10 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
Cable Crunch
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
4A
Single Arm Rear Delt Fly (Cable)
3
10 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
Cable Crunch
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Split Squat Front Foot Elevated (Smith Machine)
3
8 reps
RPE 10
4A
Glute Kickback (Cable)
3
10 reps
RPE 10
4B
Back Extension (Weighted)
3
10 reps
RPE 10
5A
Dead Bug
3
12 reps
RPE 10
5B
Windshield Wipers
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Split Squat Front Foot Elevated (Smith Machine)
3
8 reps
RPE 10
4A
Glute Kickback (Cable)
3
10 reps
RPE 10
4B
Back Extension (Weighted)
3
10 reps
RPE 10
5A
Dead Bug
3
12 reps
RPE 10
5B
Windshield Wipers
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Split Squat Front Foot Elevated (Smith Machine)
3
8 reps
RPE 10
4A
Glute Kickback (Cable)
3
10 reps
RPE 10
4B
Back Extension (Weighted)
3
10 reps
RPE 10
5A
Dead Bug
3
12 reps
RPE 10
5B
Windshield Wipers
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Split Squat Front Foot Elevated (Smith Machine)
3
8 reps
RPE 10
4A
Glute Kickback (Cable)
3
10 reps
RPE 10
4B
Back Extension (Weighted)
3
10 reps
RPE 10
5A
Dead Bug
3
12 reps
RPE 10
5B
Windshield Wipers
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
3A
Chest Fly (Dumbbell)
3
12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4B
Dip (Bodyweight)
3
10 reps
RPE 10
5A
Inch Worm + Push Up
2
10 reps
RPE 10
5B
Abs Crunch (Weighted)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
3A
Chest Fly (Dumbbell)
3
12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4B
Dip (Bodyweight)
3
10 reps
RPE 10
5A
Inch Worm + Push Up
2
10 reps
RPE 10
5B
Abs Crunch (Weighted)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
3A
Chest Fly (Dumbbell)
3
12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4B
Dip (Bodyweight)
3
10 reps
RPE 10
5A
Inch Worm + Push Up
2
10 reps
RPE 10
5B
Abs Crunch (Weighted)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
3A
Chest Fly (Dumbbell)
3
12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4B
Dip (Bodyweight)
3
10 reps
RPE 10
5A
Inch Worm + Push Up
2
10 reps
RPE 10
5B
Abs Crunch (Weighted)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
10 reps
RPE 10
1B
Straight Arm Pulldown
3
10 reps
RPE 10
2A
Lateral Banded Walk
3
12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3A
Hamstring Curl
3
10 reps
RPE 10
3B
Seated Front Raise
3
10 reps
RPE 10
4A
Calf Raise (Machine)
3
12 reps
RPE 10
4B
Ab Wheel
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
10 reps
RPE 10
1B
Straight Arm Pulldown
3
10 reps
RPE 10
2A
Lateral Banded Walk
3
12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3A
Hamstring Curl
3
10 reps
RPE 10
3B
Seated Front Raise
3
10 reps
RPE 10
4A
Calf Raise (Machine)
3
12 reps
RPE 10
4B
Ab Wheel
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
10 reps
RPE 10
1B
Straight Arm Pulldown
3
10 reps
RPE 10
2A
Lateral Banded Walk
3
12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3A
Hamstring Curl
3
10 reps
RPE 10
3B
Seated Front Raise
3
10 reps
RPE 10
4A
Calf Raise (Machine)
3
12 reps
RPE 10
4B
Ab Wheel
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
10 reps
RPE 10
1B
Straight Arm Pulldown
3
10 reps
RPE 10
2A
Lateral Banded Walk
3
12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3A
Hamstring Curl
3
10 reps
RPE 10
3B
Seated Front Raise
3
10 reps
RPE 10
4A
Calf Raise (Machine)
3
12 reps
RPE 10
4B
Ab Wheel
3
12 reps
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Seated Row (Cable)
3 Sets
10 Reps
@10
2
Lat Pulldown
3 Sets
10 Reps
@10
3
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
4A
Single Arm Rear Delt Fly (Cable)
3 Sets
10 Reps
@10
4B
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
5
Cable Crunch
3 Sets
15 Reps
@10
Day 1
1
Squat (Smith Machine)
3 Sets
10 Reps
@10
2
Leg Extension
3 Sets
10 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@10
4
Step-Up (Weighted)
3 Sets
8 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
15 Reps
@10
6A
Decline Crunch
2 Sets
15 Reps
@10
6B
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@10
Day 3
1
Hip Thrust (Barbell)
3 Sets
10 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@10
3
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
8 Reps
@10
4A
Glute Kickback (Cable)
3 Sets
10 Reps
@10
4B
Back Extension (Weighted)
3 Sets
10 Reps
@10
5A
Dead Bug
3 Sets
12 Reps
@10
5B
Windshield Wipers
3 Sets
12 Reps
@10
Day 4
1
Bench Press (Smith Machine)
3 Sets
10 Reps
@10
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
3A
Chest Fly (Dumbbell)
3 Sets
12 Reps
@10
3B
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
4B
Dip (Bodyweight)
3 Sets
10 Reps
@10
5A
Inch Worm + Push Up
2 Sets
10 Reps
@10
5B
Abs Crunch (Weighted)
2 Sets
12 Reps
@10
Day 5
1A
Hack Squat
3 Sets
10 Reps
@10
1B
Straight Arm Pulldown
3 Sets
10 Reps
@10
2A
Lateral Banded Walk
3 Sets
12 Reps
@10
2B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
3A
Hamstring Curl
3 Sets
10 Reps
@10
3B
Seated Front Raise
3 Sets
10 Reps
@10
4A
Calf Raise (Machine)
3 Sets
12 Reps
@10
4B
Ab Wheel
3 Sets
12 Reps
@10