Program Description
Get ready to transform your fitness routine with **Summer Circuits**, a dynamic 6-week program designed for all levels! This program consists of 3 workout days each week, focusing on effective supersets that target all major muscle groups while enhancing your endurance and strength. With 60-minute sessions packed with diverse exercises, including lat pulldowns, goblet squats, and face pulls, you'll build a solid foundation in a supportive environment. Whether you're a beginner or novice, this program will keep you motivated and on track to achieve your summer fitness goals!
Program Overview
- LevelBeginner, Novice
- GoalAthletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedMar 17, 2026 02:45
- Last EditedMar 17, 2026 03:26
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.7%
Triceps
11.4%
Front Delts
11.1%
Hamstrings
7.7%
Lats
6.9%
Biceps
6.9%
Quadriceps
6.9%
Chest
6.9%
Middle Delts
6.9%
Glutes
5.1%
Rear Delts
4%
Abs
3.7%
Forearms
3.4%
Abductors
1.7%
Adductors
0.9%
Lower Back
0.9%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
10-12 reps
-
1B
Tricep Pushdown (Cable)
3
10-12 reps
-
1C
Face Pull
3
12-15 reps
-
2A
Seated Row (Cable)
3
10-12 reps
-
2B
Goblet Squat
3
10 reps
-
3A
Chest Press (Machine)
3
12-15 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
3C
Bicep Curl (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
RPE 7
5
Leg Extension
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
10-12 reps
-
1B
Tricep Pushdown (Cable)
3
10-12 reps
-
1C
Face Pull
3
12-15 reps
-
2A
Seated Row (Cable)
3
10-12 reps
-
2B
Goblet Squat
3
10 reps
-
3A
Chest Press (Machine)
3
12-15 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
3C
Bicep Curl (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
RPE 7
5
Leg Extension
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
10-12 reps
-
1B
Tricep Pushdown (Cable)
3
10-12 reps
-
1C
Face Pull
3
12-15 reps
-
2A
Seated Row (Cable)
3
10-12 reps
-
2B
Goblet Squat
3
10 reps
-
3A
Chest Press (Machine)
3
12-15 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
3C
Bicep Curl (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
RPE 7
5
Leg Extension
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
10-12 reps
-
1B
Tricep Pushdown (Cable)
3
10-12 reps
-
1C
Face Pull
3
12-15 reps
-
2A
Seated Row (Cable)
3
10-12 reps
-
2B
Goblet Squat
3
10 reps
-
3A
Chest Press (Machine)
3
12-15 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
3C
Bicep Curl (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
RPE 7
5
Leg Extension
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
10-12 reps
-
1B
Tricep Pushdown (Cable)
3
10-12 reps
-
1C
Face Pull
3
12-15 reps
-
2A
Seated Row (Cable)
3
10-12 reps
-
2B
Goblet Squat
3
10 reps
-
3A
Chest Press (Machine)
3
12-15 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
3C
Bicep Curl (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
RPE 7
5
Leg Extension
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
10-12 reps
-
1B
Tricep Pushdown (Cable)
3
10-12 reps
-
1C
Face Pull
3
12-15 reps
-
2A
Seated Row (Cable)
3
10-12 reps
-
2B
Goblet Squat
3
10 reps
-
3A
Chest Press (Machine)
3
12-15 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
3C
Bicep Curl (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
RPE 7
5
Leg Extension
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10-12 reps
-
1B
Dumbbell Row
3
10-12 reps
-
1C
Standing Shoulder Press (Dumbbell)
3
10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
10 reps
-
2B
Step-Up (Weighted)
3
10 reps
-
2C
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Tricep Pushdown (Cable)
2
10-12 reps
-
3B
Face Pull
2
12-15 reps
-
3C
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10-12 reps
-
1B
Dumbbell Row
3
10-12 reps
-
1C
Standing Shoulder Press (Dumbbell)
3
10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
10 reps
-
2B
Step-Up (Weighted)
3
10 reps
-
2C
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Tricep Pushdown (Cable)
2
10-12 reps
-
3B
Face Pull
2
12-15 reps
-
3C
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10-12 reps
-
1B
Dumbbell Row
3
10-12 reps
-
1C
Standing Shoulder Press (Dumbbell)
3
10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
10 reps
-
2B
Step-Up (Weighted)
3
10 reps
-
2C
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Tricep Pushdown (Cable)
2
10-12 reps
-
3B
Face Pull
2
12-15 reps
-
3C
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10-12 reps
-
1B
Dumbbell Row
3
10-12 reps
-
1C
Standing Shoulder Press (Dumbbell)
3
10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
10 reps
-
2B
Step-Up (Weighted)
3
10 reps
-
2C
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Tricep Pushdown (Cable)
2
10-12 reps
-
3B
Face Pull
2
12-15 reps
-
3C
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10-12 reps
-
1B
Dumbbell Row
3
10-12 reps
-
1C
Standing Shoulder Press (Dumbbell)
3
10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
10 reps
-
2B
Step-Up (Weighted)
3
10 reps
-
2C
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Tricep Pushdown (Cable)
2
10-12 reps
-
3B
Face Pull
2
12-15 reps
-
3C
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10-12 reps
-
1B
Dumbbell Row
3
10-12 reps
-
1C
Standing Shoulder Press (Dumbbell)
3
10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
10 reps
-
2B
Step-Up (Weighted)
3
10 reps
-
2C
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Tricep Pushdown (Cable)
2
10-12 reps
-
3B
Face Pull
2
12-15 reps
-
3C
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
12-15 reps
-
1B
Face Pull
3
12-15 reps
-
1C
Chest Fly (Cable)
3
12-15 reps
-
2A
Chest Press (Machine)
3
12-15 reps
-
2B
Bicep Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
2C
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
12-15 reps
-
1B
Face Pull
3
12-15 reps
-
1C
Chest Fly (Cable)
3
12-15 reps
-
2A
Chest Press (Machine)
3
12-15 reps
-
2B
Bicep Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
2C
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
12-15 reps
-
1B
Face Pull
3
12-15 reps
-
1C
Chest Fly (Cable)
3
12-15 reps
-
2A
Chest Press (Machine)
3
12-15 reps
-
2B
Bicep Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
2C
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
12-15 reps
-
1B
Face Pull
3
12-15 reps
-
1C
Chest Fly (Cable)
3
12-15 reps
-
2A
Chest Press (Machine)
3
12-15 reps
-
2B
Bicep Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
2C
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
12-15 reps
-
1B
Face Pull
3
12-15 reps
-
1C
Chest Fly (Cable)
3
12-15 reps
-
2A
Chest Press (Machine)
3
12-15 reps
-
2B
Bicep Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
2C
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
12-15 reps
-
1B
Face Pull
3
12-15 reps
-
1C
Chest Fly (Cable)
3
12-15 reps
-
2A
Chest Press (Machine)
3
12-15 reps
-
2B
Bicep Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
2C
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
0.5 mins
-
Week 1
1 / 6 Weeks
Day 1
1A
Lat Pulldown3 Sets
10-12 Reps
-
1B
Tricep Pushdown (Cable)3 Sets
10-12 Reps
-
1C
Face Pull3 Sets
12-15 Reps
-
2A
Seated Row (Cable)3 Sets
10-12 Reps
-
2B
Goblet Squat3 Sets
10 Reps
-
3A
Chest Press (Machine)3 Sets
12-15 Reps
-
3B
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
3C
Bicep Curl (Dumbbell)3 Sets
10-12 Reps
-
4
Leg Curl3 Sets
10-12 Reps
@7
5
Leg Extension3 Sets
10-12 Reps
@7
Day 2
1A
Incline Bench Press (Dumbbell)3 Sets
10-12 Reps
-
1B
Dumbbell Row3 Sets
10-12 Reps
-
1C
Standing Shoulder Press (Dumbbell)3 Sets
10 Reps
-
2A
Romanian Deadlift (Dumbbell)3 Sets
10 Reps
-
2B
Step-Up (Weighted)3 Sets
10 Reps
-
2C
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
3A
Tricep Pushdown (Cable)2 Sets
10-12 Reps
-
3B
Face Pull2 Sets
12-15 Reps
-
3C
Knee Raise (Captain's Chair)2 Sets
AMRAP
-
Day 3
1A
Lat Pulldown3 Sets
12-15 Reps
-
1B
Face Pull3 Sets
12-15 Reps
-
1C
Chest Fly (Cable)3 Sets
12-15 Reps
-
2A
Chest Press (Machine)3 Sets
12-15 Reps
-
2B
Bicep Curl (Dumbbell)2 Sets
1 Set
12 Reps
10 Reps
-
-
2C
Standing Shoulder Press (Dumbbell)3 Sets
10 Reps
-
3
Leg Curl3 Sets
12 Reps
-
4
Hip Abductor (Machine)3 Sets
12 Reps
-
5
Farmer's Walk (Weighted)3 Sets
0.5 mins
-