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8 Weeks Til Summer

by Jenna L.
1 athletes joined
5.0
(1 rating)

Program Description

Build muscle and lose weight.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 31, 2025 08:55
  • Last Edited
    Jun 18, 2025 09:10

Summary

Get ready to transform your physique with the "8 Weeks Til Summer" program, designed for those eager to make a lasting impact in just two months. This structured 8-week plan includes 4 workouts per week, focusing on building strength and definition in key muscle groups. Each session is meticulously crafted with a mix of barbell and dumbbell exercises, ensuring you maximize your gains while keeping your workouts fresh and engaging. Perfect for anyone with a garage gym setup, this program will help you sculpt your body and boost your confidence just in time for summer!
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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
Bench Press (Barbell)
2
3
12-15 reps
10-12 reps
RPE 5
RPE 8
2
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 7
3A
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 7
3B
Abs Crunch (Weighted)
3
20 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4B
Side Bend (Dumbbell)
3
15 reps
RPE 8
5A
Tricep Kickback
3
12-15 reps
RPE 8
5B
Jump Rope
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
12-15 reps
10-12 reps
RPE 5
RPE 8
2A
Tricep Extension (Cable)
3
12-15 reps
RPE 7
2B
Side Bend (Dumbbell)
3
15 reps
RPE 7
3A
Skull Crusher (Dumbbell)
3
15 reps
RPE 7
3B
Dead Hang
3
1 mins
RPE 7
4A
Landmine Press
3
12-15 reps
RPE 8
4B
Jump Rope
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
12-15 reps
10-12 reps
RPE 5
RPE 8
2
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 7
3A
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 7
3B
Abs Crunch (Weighted)
3
20 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4B
Side Bend (Dumbbell)
3
15 reps
RPE 8
5A
Tricep Kickback
3
12-15 reps
RPE 8
5B
Jump Rope
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
12-15 reps
10-12 reps
RPE 5
RPE 8
2A
Tricep Extension (Cable)
3
12-15 reps
RPE 7
2B
Side Bend (Dumbbell)
3
15 reps
RPE 7
3A
Skull Crusher (Dumbbell)
3
15 reps
RPE 7
3B
Dead Hang
3
1 mins
RPE 7
4A
Landmine Press
3
12-15 reps
RPE 8
4B
Jump Rope
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
12-15 reps
10-12 reps
RPE 5
RPE 8
2
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 7
3A
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 7
3B
Abs Crunch (Weighted)
3
20 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4B
Side Bend (Dumbbell)
3
15 reps
RPE 8
5A
Tricep Kickback
3
12-15 reps
RPE 8
5B
Jump Rope
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
12-15 reps
10-12 reps
RPE 5
RPE 8
2A
Tricep Extension (Cable)
3
12-15 reps
RPE 7
2B
Side Bend (Dumbbell)
3
15 reps
RPE 7
3A
Skull Crusher (Dumbbell)
3
15 reps
RPE 7
3B
Dead Hang
3
1 mins
RPE 7
4A
Landmine Press
3
12-15 reps
RPE 8
4B
Jump Rope
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
12-15 reps
10-12 reps
RPE 5
RPE 8
2
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 7
3A
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 7
3B
Abs Crunch (Weighted)
3
20 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4B
Side Bend (Dumbbell)
3
15 reps
RPE 8
5A
Tricep Kickback
3
12-15 reps
RPE 8
5B
Jump Rope
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
12-15 reps
10-12 reps
RPE 5
RPE 8
2A
Tricep Extension (Cable)
3
12-15 reps
RPE 7
2B
Side Bend (Dumbbell)
3
15 reps
RPE 7
3A
Skull Crusher (Dumbbell)
3
15 reps
RPE 7
3B
Dead Hang
3
1 mins
RPE 7
4A
Landmine Press
3
12-15 reps
RPE 8
4B
Jump Rope
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12-15 reps
10-12 reps
RPE 5
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3A
Glute Bridge (Bodyweight)
3
15 reps
RPE 8
3B
Lateral Banded Walk
3
15 reps
RPE 7
4A
Glute-Ham Raise
3
12 reps
RPE 8
4B
Abs
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12-15 reps
10-12 reps
RPE 5
RPE 8
2
Split Squat (Dumbbell)
3
10 reps
RPE 8
3A
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3B
Calf Holds
3
1 mins
RPE 8
4A
Reverse Glute-Ham Machine
3
15 reps
RPE 1
4B
Wall Sit
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12-15 reps
10-12 reps
RPE 5
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3A
Glute Bridge (Bodyweight)
3
15 reps
RPE 8
3B
Lateral Banded Walk
3
15 reps
RPE 7
4A
Glute-Ham Raise
3
12 reps
RPE 8
4B
Abs
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12-15 reps
10-12 reps
RPE 5
RPE 8
2
Split Squat (Dumbbell)
3
10 reps
RPE 8
3A
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3B
Calf Holds
3
1 mins
RPE 8
4A
Reverse Glute-Ham Machine
3
15 reps
RPE 1
4B
Wall Sit
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12-15 reps
10-12 reps
RPE 5
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3A
Glute Bridge (Bodyweight)
3
15 reps
RPE 8
3B
Lateral Banded Walk
3
15 reps
RPE 7
4A
Glute-Ham Raise
3
12 reps
RPE 8
4B
Abs
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12-15 reps
10-12 reps
RPE 5
RPE 8
2
Split Squat (Dumbbell)
3
10 reps
RPE 8
3A
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3B
Calf Holds
3
1 mins
RPE 8
4A
Reverse Glute-Ham Machine
3
15 reps
RPE 1
4B
Wall Sit
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12-15 reps
10-12 reps
RPE 5
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3A
Glute Bridge (Bodyweight)
3
15 reps
RPE 8
3B
Lateral Banded Walk
3
15 reps
RPE 7
4A
Glute-Ham Raise
3
12 reps
RPE 8
4B
Abs
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12-15 reps
10-12 reps
RPE 5
RPE 8
2
Split Squat (Dumbbell)
3
10 reps
RPE 8
3A
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3B
Calf Holds
3
1 mins
RPE 8
4A
Reverse Glute-Ham Machine
3
15 reps
RPE 1
4B
Wall Sit
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
3
12-15 reps
10-12 reps
RPE 5
RPE 8
2
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 8
3A
Face Pull
3
10-12 reps
RPE 8
3B
Dead Hang
3
1 mins
RPE 7
4A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
4B
Russian Twist (Dumbbell)
3
15 reps
RPE 7
5A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7
5B
Dead Bug
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
12-15 reps
10-12 reps
RPE 5
RPE 7
2A
Seated Row (Machine)
1
3
12-15 reps
10-12 reps
RPE 5
RPE 7
2B
Bird Dog
3
15 reps
RPE 5
3A
Straight Arm Pulldown
3
12-15 reps
RPE 7
3B
Farmer's Walk (Weighted)
3
1 mins
RPE 7
4
W Curl
3
12-15 reps
RPE 7
5
Band Curl
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
3
12-15 reps
10-12 reps
RPE 5
RPE 8
2
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 8
3A
Face Pull
3
10-12 reps
RPE 8
3B
Dead Hang
3
1 mins
RPE 7
4A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
4B
Russian Twist (Dumbbell)
3
15 reps
RPE 7
5A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7
5B
Dead Bug
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
12-15 reps
10-12 reps
RPE 5
RPE 7
2A
Seated Row (Machine)
1
3
12-15 reps
10-12 reps
RPE 5
RPE 7
2B
Bird Dog
3
15 reps
RPE 5
3A
Straight Arm Pulldown
3
12-15 reps
RPE 7
3B
Farmer's Walk (Weighted)
3
1 mins
RPE 7
4
W Curl
3
12-15 reps
RPE 7
5
Band Curl
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
3
12-15 reps
10-12 reps
RPE 5
RPE 8
2
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 8
3A
Face Pull
3
10-12 reps
RPE 8
3B
Dead Hang
3
1 mins
RPE 7
4A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
4B
Russian Twist (Dumbbell)
3
15 reps
RPE 7
5A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7
5B
Dead Bug
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
12-15 reps
10-12 reps
RPE 5
RPE 7
2A
Seated Row (Machine)
1
3
12-15 reps
10-12 reps
RPE 5
RPE 7
2B
Bird Dog
3
15 reps
RPE 5
3A
Straight Arm Pulldown
3
12-15 reps
RPE 7
3B
Farmer's Walk (Weighted)
3
1 mins
RPE 7
4
W Curl
3
12-15 reps
RPE 7
5
Band Curl
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
3
12-15 reps
10-12 reps
RPE 5
RPE 8
2
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 8
3A
Face Pull
3
10-12 reps
RPE 8
3B
Dead Hang
3
1 mins
RPE 7
4A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
4B
Russian Twist (Dumbbell)
3
15 reps
RPE 7
5A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7
5B
Dead Bug
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
12-15 reps
10-12 reps
RPE 5
RPE 7
2A
Seated Row (Machine)
1
3
12-15 reps
10-12 reps
RPE 5
RPE 7
2B
Bird Dog
3
15 reps
RPE 5
3A
Straight Arm Pulldown
3
12-15 reps
RPE 7
3B
Farmer's Walk (Weighted)
3
1 mins
RPE 7
4
W Curl
3
12-15 reps
RPE 7
5
Band Curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
3
12-15 reps
10-12 reps
RPE 5
RPE 8
2A
Glute Kickback
3
15 reps
RPE 7
2B
Side-Lying Clamshells
3
15 reps
RPE 7
3A
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
3B
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
4B
Front Raise
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
1
3
12-15 reps
12-15 reps
RPE 5
RPE 8
2A
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
3A
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 7
3B
Arnold Press
3
10-12 reps
RPE 7
4A
Donkey Kick (Strap Band)
3
15 reps
RPE 8
4B
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
3
12-15 reps
10-12 reps
RPE 5
RPE 8
2A
Glute Kickback
3
15 reps
RPE 7
2B
Side-Lying Clamshells
3
15 reps
RPE 7
3A
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
3B
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
4B
Front Raise
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
1
3
12-15 reps
12-15 reps
RPE 5
RPE 8
2A
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
3A
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 7
3B
Arnold Press
3
10-12 reps
RPE 7
4A
Donkey Kick (Strap Band)
3
15 reps
RPE 8
4B
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
3
12-15 reps
10-12 reps
RPE 5
RPE 8
2A
Glute Kickback
3
15 reps
RPE 7
2B
Side-Lying Clamshells
3
15 reps
RPE 7
3A
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
3B
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
4B
Front Raise
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
1
3
12-15 reps
12-15 reps
RPE 5
RPE 8
2A
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
3A
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 7
3B
Arnold Press
3
10-12 reps
RPE 7
4A
Donkey Kick (Strap Band)
3
15 reps
RPE 8
4B
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
3
12-15 reps
10-12 reps
RPE 5
RPE 8
2A
Glute Kickback
3
15 reps
RPE 7
2B
Side-Lying Clamshells
3
15 reps
RPE 7
3A
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
3B
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
4B
Front Raise
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
1
3
12-15 reps
12-15 reps
RPE 5
RPE 8
2A
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
3A
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 7
3B
Arnold Press
3
10-12 reps
RPE 7
4A
Donkey Kick (Strap Band)
3
15 reps
RPE 8
4B
Lateral Raise (Cable)
3
15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
3 Sets
12-15 Reps
10-12 Reps
@5
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12-15 Reps
@7
3A
Overhead Extension (Dumbbell)
3 Sets
10-12 Reps
@7
3B
Abs Crunch (Weighted)
3 Sets
20 Reps
@8
4A
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
4B
Side Bend (Dumbbell)
3 Sets
15 Reps
@8
5A
Tricep Kickback
3 Sets
12-15 Reps
@8
5B
Jump Rope
3 Sets
1 mins
@8
Day 2
1
Squat (Barbell)
2 Sets
3 Sets
12-15 Reps
10-12 Reps
@5
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@7
3A
Glute Bridge (Bodyweight)
3 Sets
15 Reps
@8
3B
Lateral Banded Walk
3 Sets
15 Reps
@7
4A
Glute-Ham Raise
3 Sets
12 Reps
@8
4B
Abs
3 Sets
15 Reps
@7
Day 3
1
Lat Pulldown (Neutral Grip)
2 Sets
3 Sets
12-15 Reps
10-12 Reps
@5
@8
2
Bent Over Row (Dumbbell)
3 Sets
12-15 Reps
@8
3A
Face Pull
3 Sets
10-12 Reps
@8
3B
Dead Hang
3 Sets
1 mins
@7
4A
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@7
4B
Russian Twist (Dumbbell)
3 Sets
15 Reps
@7
5A
Hammer Curl (Dumbbell)
3 Sets
12-15 Reps
@7
5B
Dead Bug
3 Sets
15 Reps
@7
Day 4
1
Hip Thrust (Barbell)
1 Set
3 Sets
12-15 Reps
10-12 Reps
@5
@8
2A
Glute Kickback
3 Sets
15 Reps
@7
2B
Side-Lying Clamshells
3 Sets
15 Reps
@7
3A
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
@8
3B
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
@7
4A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
4B
Front Raise
3 Sets
12-15 Reps
@7