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Ismail summer program

by Richard G.

Program Description

**Ismail Summer Program** is a dynamic 7-week training plan designed to elevate your fitness game with 21 intense workout sessions. Each week focuses on a blend of strength-building exercises targeting major muscle groups, including the legs, back, and arms, ensuring a comprehensive approach to muscle development. With a mix of machine and bodyweight movements like the Leg Press and Pull-Ups, you'll push your limits and enhance your strength while following guided intensity levels. Get ready to transform your physique and feel empowered as you progress through this challenging yet rewarding program!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 14, 2025 02:39
  • Last Edited
    Jul 14, 2025 02:59

Summary

Transform your summer with the Ismail Summer Program, a dynamic 7-week training regimen designed for dedicated lifters. Committing just three days a week, you'll engage in a variety of machine and bodyweight exercises targeting all major muscle groups. From leg presses to pull-ups, each session is crafted to boost strength and build muscle effectively. Get ready to elevate your fitness game and achieve your summer goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
2
6-10 reps
-
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9.5
5
Bicep Curl (Machine)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9.5
7
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9.5
8
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
2
6-10 reps
-
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9.5
5
Bicep Curl (Machine)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9.5
7
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9.5
8
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
2
6-10 reps
-
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9.5
5
Bicep Curl (Machine)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9.5
7
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9.5
8
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
2
6-10 reps
-
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9.5
5
Bicep Curl (Machine)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9.5
7
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9.5
8
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
2
6-10 reps
-
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9.5
5
Bicep Curl (Machine)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9.5
7
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9.5
8
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
2
6-10 reps
-
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9.5
5
Bicep Curl (Machine)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9.5
7
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9.5
8
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
2
6-10 reps
-
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9.5
5
Bicep Curl (Machine)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9.5
7
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9.5
8
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
2
6-10 reps
-
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9.5
5
Bicep Curl (Machine)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9.5
7
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9.5
8
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
2
6-10 reps
-
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9.5
5
Bicep Curl (Machine)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9.5
7
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9.5
8
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
2
6-10 reps
-
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9.5
5
Bicep Curl (Machine)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9.5
7
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9.5
8
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
2
6-10 reps
-
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9.5
5
Bicep Curl (Machine)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9.5
7
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9.5
8
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
2
6-10 reps
-
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9.5
5
Bicep Curl (Machine)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9.5
7
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9.5
8
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
2
6-10 reps
-
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9.5
5
Bicep Curl (Machine)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9.5
7
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9.5
8
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
2
6-10 reps
-
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9.5
5
Bicep Curl (Machine)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9.5
7
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9.5
8
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
2
6-10 reps
-
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9.5
5
Bicep Curl (Machine)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9.5
7
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9.5
8
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
2
6-10 reps
-
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9.5
5
Bicep Curl (Machine)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9.5
7
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9.5
8
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
2
6-10 reps
-
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9.5
5
Bicep Curl (Machine)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9.5
7
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9.5
8
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
2
6-10 reps
-
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9.5
5
Bicep Curl (Machine)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9.5
7
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9.5
8
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
2
6-10 reps
-
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9.5
5
Bicep Curl (Machine)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9.5
7
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9.5
8
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
2
6-10 reps
-
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9.5
5
Bicep Curl (Machine)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9.5
7
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9.5
8
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
2
6-10 reps
-
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9.5
5
Bicep Curl (Machine)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9.5
7
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9.5
8
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
Week 1
1 / 7 Weeks
Day 1
1
Leg Press (45 Degrees)
2 Sets
6-10 Reps
@9.5
2
Pull-Up (Bodyweight)
2 Sets
6-10 Reps
-
3
Lateral Raise (Machine)
2 Sets
6-10 Reps
@9.5
4
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@9.5
5
Bicep Curl (Machine)
2 Sets
6-10 Reps
@9.5
6
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@9.5
7
Seated Wide-Grip Row (Cable)
2 Sets
6-10 Reps
@9.5
8
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@9.5
Day 2
1
Leg Press (45 Degrees)
2 Sets
6-10 Reps
@9.5
2
Pull-Up (Bodyweight)
2 Sets
6-10 Reps
-
3
Lateral Raise (Machine)
2 Sets
6-10 Reps
@9.5
4
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@9.5
5
Bicep Curl (Machine)
2 Sets
6-10 Reps
@9.5
6
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@9.5
7
Seated Wide-Grip Row (Cable)
2 Sets
6-10 Reps
@9.5
8
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@9.5
Day 3
1
Leg Press (45 Degrees)
2 Sets
6-10 Reps
@9.5
2
Pull-Up (Bodyweight)
2 Sets
6-10 Reps
-
3
Lateral Raise (Machine)
2 Sets
6-10 Reps
@9.5
4
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@9.5
5
Bicep Curl (Machine)
2 Sets
6-10 Reps
@9.5
6
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@9.5
7
Seated Wide-Grip Row (Cable)
2 Sets
6-10 Reps
@9.5
8
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@9.5