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Greg’s Surf Training

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Program Description

**Greg’s Surf Training** is a dynamic 6-week program designed to enhance your surfing performance through a blend of strength, stability, and flexibility workouts. Committing to 24 sessions over the course of this program, you'll engage in exercises like Pull-Ups, Walking Lunges, and Inverted Rows, all tailored to build the specific muscle groups crucial for surfing. Each week progressively challenges you, ensuring you develop the power and endurance needed to ride those waves with confidence. Get ready to transform your fitness and elevate your surfing skills!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 29, 2025 04:08
  • Last Edited
    Dec 08, 2025 01:09
Muscle Engagement
Front
Back
MuscleSet
Abs
22%
Glutes
13.7%
Stretching
8%
Lats
8%
Upper Back
8%
Quadriceps
6%
Full-Body
6%
Triceps
5%
Chest
5%
Front Delts
4.6%
Abductors
4.4%
Biceps
4%
Hamstrings
3.2%
Adductors
1.5%
Forearms
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
1
Runners Lunge Thoracic Extension
2
1 mins
-
2
Lateral Banded Walk
2
20 reps
-
3
Hip Bridge March
2
20 reps
-
4
Lunge (Barbell)
1
4 reps
-
5
Pull-Up (Bodyweight)
4
5-10 reps
-
6
Hanging Oblique Knee Raise
3
10 reps
-
7
Side Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Runners Lunge Thoracic Extension
2
1 mins
-
2
Lateral Banded Walk
2
20 reps
-
3
Hip Bridge March
2
20 reps
-
4
Lunge (Barbell)
1
4 reps
-
5
Pull-Up (Bodyweight)
4
5-10 reps
-
6
Hanging Oblique Knee Raise
3
10 reps
-
7
Side Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Runners Lunge Thoracic Extension
2
1 mins
-
2
Lateral Banded Walk
2
20 reps
-
3
Hip Bridge March
2
20 reps
-
4
Lunge (Barbell)
1
4 reps
-
5
Pull-Up (Bodyweight)
4
5-10 reps
-
6
Hanging Oblique Knee Raise
3
10 reps
-
7
Side Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Runners Lunge Thoracic Extension
2
1 mins
-
2
Lateral Banded Walk
2
20 reps
-
3
Hip Bridge March
2
20 reps
-
4
Lunge (Barbell)
1
4 reps
-
5
Pull-Up (Bodyweight)
4
5-10 reps
-
6
Hanging Oblique Knee Raise
3
10 reps
-
7
Side Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Runners Lunge Thoracic Extension
2
1 mins
-
2
Lateral Banded Walk
2
20 reps
-
3
Hip Bridge March
2
20 reps
-
4
Lunge (Barbell)
1
4 reps
-
5
Pull-Up (Bodyweight)
4
5-10 reps
-
6
Hanging Oblique Knee Raise
3
10 reps
-
7
Side Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Runners Lunge Thoracic Extension
2
1 mins
-
2
Lateral Banded Walk
2
20 reps
-
3
Hip Bridge March
2
20 reps
-
4
Lunge (Barbell)
1
4 reps
-
5
Pull-Up (Bodyweight)
4
5-10 reps
-
6
Hanging Oblique Knee Raise
3
10 reps
-
7
Side Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Runners Lunge Thoracic Extension
2
1 mins
-
2
Lateral Banded Walk
2
20 reps
-
3
Hip Airplane
2
20 reps
-
4
Incline Bench Press (Barbell)
1
5 reps
-
5
Push Up (Weighted)
1
5 reps
-
6
Sliders (Oblique Tuck & Jumping Jack)
2
40 reps
-
7
Decline Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Runners Lunge Thoracic Extension
2
1 mins
-
2
Lateral Banded Walk
2
20 reps
-
3
Hip Airplane
2
20 reps
-
4
Incline Bench Press (Barbell)
1
5 reps
-
5
Push Up (Weighted)
1
5 reps
-
6
Sliders (Oblique Tuck & Jumping Jack)
2
40 reps
-
7
Decline Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Runners Lunge Thoracic Extension
2
1 mins
-
2
Lateral Banded Walk
2
20 reps
-
3
Hip Airplane
2
20 reps
-
4
Incline Bench Press (Barbell)
1
5 reps
-
5
Push Up (Weighted)
1
5 reps
-
6
Sliders (Oblique Tuck & Jumping Jack)
2
40 reps
-
7
Decline Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Runners Lunge Thoracic Extension
2
1 mins
-
2
Lateral Banded Walk
2
20 reps
-
3
Hip Airplane
2
20 reps
-
4
Incline Bench Press (Barbell)
1
5 reps
-
5
Push Up (Weighted)
1
5 reps
-
6
Sliders (Oblique Tuck & Jumping Jack)
2
40 reps
-
7
Decline Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Runners Lunge Thoracic Extension
2
1 mins
-
2
Lateral Banded Walk
2
20 reps
-
3
Hip Airplane
2
20 reps
-
4
Incline Bench Press (Barbell)
1
5 reps
-
5
Push Up (Weighted)
1
5 reps
-
6
Sliders (Oblique Tuck & Jumping Jack)
2
40 reps
-
7
Decline Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Runners Lunge Thoracic Extension
2
1 mins
-
2
Lateral Banded Walk
2
20 reps
-
3
Hip Airplane
2
20 reps
-
4
Incline Bench Press (Barbell)
1
5 reps
-
5
Push Up (Weighted)
1
5 reps
-
6
Sliders (Oblique Tuck & Jumping Jack)
2
40 reps
-
7
Decline Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Runners Lunge Thoracic Extension
2
1 mins
-
2
Lateral Banded Walk
2
20 reps
-
3
Hip Switch
2
20 reps
-
4
Step-Up (Weighted)
1
5 reps
-
5
Pull-Up (Assisted)
4
15 reps
-
6
Hanging Knee Raise
3
10 reps
-
7
Decline Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Runners Lunge Thoracic Extension
2
1 mins
-
2
Lateral Banded Walk
2
20 reps
-
3
Hip Switch
2
20 reps
-
4
Step-Up (Weighted)
1
5 reps
-
5
Pull-Up (Assisted)
4
15 reps
-
6
Hanging Knee Raise
3
10 reps
-
7
Decline Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Runners Lunge Thoracic Extension
2
1 mins
-
2
Lateral Banded Walk
2
20 reps
-
3
Hip Switch
2
20 reps
-
4
Step-Up (Weighted)
1
5 reps
-
5
Pull-Up (Assisted)
4
15 reps
-
6
Hanging Knee Raise
3
10 reps
-
7
Decline Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Runners Lunge Thoracic Extension
2
1 mins
-
2
Lateral Banded Walk
2
20 reps
-
3
Hip Switch
2
20 reps
-
4
Step-Up (Weighted)
1
5 reps
-
5
Pull-Up (Assisted)
4
15 reps
-
6
Hanging Knee Raise
3
10 reps
-
7
Decline Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Runners Lunge Thoracic Extension
2
1 mins
-
2
Lateral Banded Walk
2
20 reps
-
3
Hip Switch
2
20 reps
-
4
Step-Up (Weighted)
1
5 reps
-
5
Pull-Up (Assisted)
4
15 reps
-
6
Hanging Knee Raise
3
10 reps
-
7
Decline Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Runners Lunge Thoracic Extension
2
1 mins
-
2
Lateral Banded Walk
2
20 reps
-
3
Hip Switch
2
20 reps
-
4
Step-Up (Weighted)
1
5 reps
-
5
Pull-Up (Assisted)
4
15 reps
-
6
Hanging Knee Raise
3
10 reps
-
7
Decline Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Runners Lunge Thoracic Extension
2
1 mins
-
2
Lateral Banded Walk
2
20 reps
-
3
Cossack Squat (Bodyweight)
2
10-20 reps
-
4
Walking Lunge
2
20-40 reps
-
5
Dip (Weighted)
1
-
6
Diamond Push Up
2
10-20 reps
-
7
Decline Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Runners Lunge Thoracic Extension
2
1 mins
-
2
Lateral Banded Walk
2
20 reps
-
3
Cossack Squat (Bodyweight)
2
10-20 reps
-
4
Walking Lunge
2
20-40 reps
-
5
Dip (Weighted)
1
-
6
Diamond Push Up
2
10-20 reps
-
7
Decline Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Runners Lunge Thoracic Extension
2
1 mins
-
2
Lateral Banded Walk
2
20 reps
-
3
Cossack Squat (Bodyweight)
2
10-20 reps
-
4
Walking Lunge
2
20-40 reps
-
5
Dip (Weighted)
1
-
6
Diamond Push Up
2
10-20 reps
-
7
Decline Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Runners Lunge Thoracic Extension
2
1 mins
-
2
Lateral Banded Walk
2
20 reps
-
3
Cossack Squat (Bodyweight)
2
10-20 reps
-
4
Walking Lunge
2
20-40 reps
-
5
Dip (Weighted)
1
-
6
Diamond Push Up
2
10-20 reps
-
7
Decline Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Runners Lunge Thoracic Extension
2
1 mins
-
2
Lateral Banded Walk
2
20 reps
-
3
Cossack Squat (Bodyweight)
2
10-20 reps
-
4
Walking Lunge
2
20-40 reps
-
5
Dip (Weighted)
1
-
6
Diamond Push Up
2
10-20 reps
-
7
Decline Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Runners Lunge Thoracic Extension
2
1 mins
-
2
Lateral Banded Walk
2
20 reps
-
3
Cossack Squat (Bodyweight)
2
10-20 reps
-
4
Walking Lunge
2
20-40 reps
-
5
Dip (Weighted)
1
-
6
Diamond Push Up
2
10-20 reps
-
7
Decline Crunch
3
10 reps
-
Week 1
1 / 6 Weeks
Day 4
1
Runners Lunge Thoracic Extension
2 Sets
1 mins
-
2
Lateral Banded Walk
2 Sets
20 Reps
-
3
Cossack Squat (Bodyweight)
2 Sets
10-20 Reps
-
4
Walking Lunge
2 Sets
20-40 Reps
-
5
Dip (Weighted)
1 Set
-
6
Diamond Push Up
2 Sets
10-20 Reps
-
7
Decline Crunch
3 Sets
10 Reps
-
Day 3
1
Runners Lunge Thoracic Extension
2 Sets
1 mins
-
2
Lateral Banded Walk
2 Sets
20 Reps
-
3
Hip Switch
2 Sets
20 Reps
-
4
Step-Up (Weighted)
1 Set
5 Reps
-
5
Pull-Up (Assisted)
4 Sets
15 Reps
-
6
Hanging Knee Raise
3 Sets
10 Reps
-
7
Decline Crunch
3 Sets
10 Reps
-
Day 2
1
Runners Lunge Thoracic Extension
2 Sets
1 mins
-
2
Lateral Banded Walk
2 Sets
20 Reps
-
3
Hip Airplane
2 Sets
20 Reps
-
4
Incline Bench Press (Barbell)
1 Set
5 Reps
-
5
Push Up (Weighted)
1 Set
5 Reps
-
6
Sliders (Oblique Tuck & Jumping Jack)
2 Sets
40 Reps
-
7
Decline Crunch
3 Sets
10 Reps
-
Day 1
1
Runners Lunge Thoracic Extension
2 Sets
1 mins
-
2
Lateral Banded Walk
2 Sets
20 Reps
-
3
Hip Bridge March
2 Sets
20 Reps
-
4
Lunge (Barbell)
1 Set
4 Reps
-
5
Pull-Up (Bodyweight)
4 Sets
5-10 Reps
-
6
Hanging Oblique Knee Raise
3 Sets
10 Reps
-
7
Side Plank
2 Sets
1 mins
-