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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
    60 minutes
  • Created
    Oct 29, 2025 04:08
  • Last Edited
    Oct 29, 2025 10:17
Muscle Engagement
Front
Back
MuscleSet
Abs
13.9%
Glutes
10.9%
Full-Body
10.7%
Lats
10.1%
Upper Back
10%
Quadriceps
8.1%
Triceps
6.4%
Stretching
6.2%
Chest
4.4%
Front Delts
4.4%
Hamstrings
3.7%
Biceps
3.3%
Adductors
3.1%
Abductors
2%
Rear Delts
1.4%
Middle Delts
1%
Forearms
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
10-15 reps
-
2
Walking Lunge (Dumbbell)
3
20-24 reps
-
3
Inverted Row
3
10-15 reps
-
4
Push Up (Weighted)
3
10-15 reps
-
5
Hip Bridge March
3
12-15 reps
-
6
Runners Lunge Thoracic Extension
3
1 mins
-
7
Lateral Banded Walk
3
15 reps
-
8
Dead Bug
3
10-12 reps
-
9
Pallof Press
3
10-12 reps
-
10
Side Plank
3
1 mins
-
11
Surf Pop up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
10-15 reps
-
2
Walking Lunge (Dumbbell)
3
20-24 reps
-
3
Inverted Row
3
10-15 reps
-
4
Push Up (Weighted)
3
10-15 reps
-
5
Hip Bridge March
3
12-15 reps
-
6
Runners Lunge Thoracic Extension
3
1 mins
-
7
Lateral Banded Walk
3
15 reps
-
8
Dead Bug
3
10-12 reps
-
9
Pallof Press
3
10-12 reps
-
10
Side Plank
3
1 mins
-
11
Surf Pop up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
10-15 reps
-
2
Walking Lunge (Dumbbell)
3
20-24 reps
-
3
Inverted Row
3
10-15 reps
-
4
Push Up (Weighted)
3
10-15 reps
-
5
Hip Bridge March
3
12-15 reps
-
6
Runners Lunge Thoracic Extension
3
1 mins
-
7
Lateral Banded Walk
3
15 reps
-
8
Dead Bug
3
10-12 reps
-
9
Pallof Press
3
10-12 reps
-
10
Side Plank
3
1 mins
-
11
Surf Pop up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
10-15 reps
-
2
Walking Lunge (Dumbbell)
3
20-24 reps
-
3
Inverted Row
3
10-15 reps
-
4
Push Up (Weighted)
3
10-15 reps
-
5
Hip Bridge March
3
12-15 reps
-
6
Runners Lunge Thoracic Extension
3
1 mins
-
7
Lateral Banded Walk
3
15 reps
-
8
Dead Bug
3
10-12 reps
-
9
Pallof Press
3
10-12 reps
-
10
Side Plank
3
1 mins
-
11
Surf Pop up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
10-15 reps
-
2
Walking Lunge (Dumbbell)
3
20-24 reps
-
3
Inverted Row
3
10-15 reps
-
4
Push Up (Weighted)
3
10-15 reps
-
5
Hip Bridge March
3
12-15 reps
-
6
Runners Lunge Thoracic Extension
3
1 mins
-
7
Lateral Banded Walk
3
15 reps
-
8
Dead Bug
3
10-12 reps
-
9
Pallof Press
3
10-12 reps
-
10
Side Plank
3
1 mins
-
11
Surf Pop up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
10-15 reps
-
2
Walking Lunge (Dumbbell)
3
20-24 reps
-
3
Inverted Row
3
10-15 reps
-
4
Push Up (Weighted)
3
10-15 reps
-
5
Hip Bridge March
3
12-15 reps
-
6
Runners Lunge Thoracic Extension
3
1 mins
-
7
Lateral Banded Walk
3
15 reps
-
8
Dead Bug
3
10-12 reps
-
9
Pallof Press
3
10-12 reps
-
10
Side Plank
3
1 mins
-
11
Surf Pop up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
2
Step-Up (Weighted)
3
10-15 reps
-
3
Pike Push Up
3
8-12 reps
-
4
Chin-Up (Assisted)
3
8-12 reps
-
5
Ring Row
3
12-15 reps
-
6
Runners Lunge Thoracic Extension
3
1 mins
-
7
Lateral Banded Walk
3
15 reps
-
8
Hollow Hold
3
1 mins
-
9
Copenhagen Plank
3
1 mins
-
10
Surf Pop up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
2
Step-Up (Weighted)
3
10-15 reps
-
3
Pike Push Up
3
8-12 reps
-
4
Chin-Up (Assisted)
3
8-12 reps
-
5
Ring Row
3
12-15 reps
-
6
Runners Lunge Thoracic Extension
3
1 mins
-
7
Lateral Banded Walk
3
15 reps
-
8
Hollow Hold
3
1 mins
-
9
Copenhagen Plank
3
1 mins
-
10
Surf Pop up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
2
Step-Up (Weighted)
3
10-15 reps
-
3
Pike Push Up
3
8-12 reps
-
4
Chin-Up (Assisted)
3
8-12 reps
-
5
Ring Row
3
12-15 reps
-
6
Runners Lunge Thoracic Extension
3
1 mins
-
7
Lateral Banded Walk
3
15 reps
-
8
Hollow Hold
3
1 mins
-
9
Copenhagen Plank
3
1 mins
-
10
Surf Pop up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
2
Step-Up (Weighted)
3
10-15 reps
-
3
Pike Push Up
3
8-12 reps
-
4
Chin-Up (Assisted)
3
8-12 reps
-
5
Ring Row
3
12-15 reps
-
6
Runners Lunge Thoracic Extension
3
1 mins
-
7
Lateral Banded Walk
3
15 reps
-
8
Hollow Hold
3
1 mins
-
9
Copenhagen Plank
3
1 mins
-
10
Surf Pop up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
2
Step-Up (Weighted)
3
10-15 reps
-
3
Pike Push Up
3
8-12 reps
-
4
Chin-Up (Assisted)
3
8-12 reps
-
5
Ring Row
3
12-15 reps
-
6
Runners Lunge Thoracic Extension
3
1 mins
-
7
Lateral Banded Walk
3
15 reps
-
8
Hollow Hold
3
1 mins
-
9
Copenhagen Plank
3
1 mins
-
10
Surf Pop up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
2
Step-Up (Weighted)
3
10-15 reps
-
3
Pike Push Up
3
8-12 reps
-
4
Chin-Up (Assisted)
3
8-12 reps
-
5
Ring Row
3
12-15 reps
-
6
Runners Lunge Thoracic Extension
3
1 mins
-
7
Lateral Banded Walk
3
15 reps
-
8
Hollow Hold
3
1 mins
-
9
Copenhagen Plank
3
1 mins
-
10
Surf Pop up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Switch
2
20 reps
-
2
Couch Stretch
2
1 mins
-
3
Hip Airplane
2
10 reps
-
4
Calf / ankle rocks
2
30 reps
-
5
Stir The Pot (Sliders)
3
8 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Pallof Press
3
1 mins
-
8
Surf Pop up
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Switch
2
20 reps
-
2
Couch Stretch
2
1 mins
-
3
Hip Airplane
2
10 reps
-
4
Calf / ankle rocks
2
30 reps
-
5
Stir The Pot (Sliders)
3
8 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Pallof Press
3
1 mins
-
8
Surf Pop up
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Switch
2
20 reps
-
2
Couch Stretch
2
1 mins
-
3
Hip Airplane
2
10 reps
-
4
Calf / ankle rocks
2
30 reps
-
5
Stir The Pot (Sliders)
3
8 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Pallof Press
3
1 mins
-
8
Surf Pop up
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Switch
2
20 reps
-
2
Couch Stretch
2
1 mins
-
3
Hip Airplane
2
10 reps
-
4
Calf / ankle rocks
2
30 reps
-
5
Stir The Pot (Sliders)
3
8 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Pallof Press
3
1 mins
-
8
Surf Pop up
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Switch
2
20 reps
-
2
Couch Stretch
2
1 mins
-
3
Hip Airplane
2
10 reps
-
4
Calf / ankle rocks
2
30 reps
-
5
Stir The Pot (Sliders)
3
8 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Pallof Press
3
1 mins
-
8
Surf Pop up
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Switch
2
20 reps
-
2
Couch Stretch
2
1 mins
-
3
Hip Airplane
2
10 reps
-
4
Calf / ankle rocks
2
30 reps
-
5
Stir The Pot (Sliders)
3
8 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Pallof Press
3
1 mins
-
8
Surf Pop up
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5
15-30 reps
-
-
-
2
Dip (Bodyweight)
3
10-15 reps
-
3
Diamond Push Up
3
10-15 reps
-
4
Cossack Squat (Bodyweight)
3
12-15 reps
-
5
Reverse Lunge (Dumbbell)
3
8-12 reps
-
6
Face Pull
3
15-20 reps
-
7
Surf Pop up
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5
15-30 reps
-
-
-
2
Dip (Bodyweight)
3
10-15 reps
-
3
Diamond Push Up
3
10-15 reps
-
4
Cossack Squat (Bodyweight)
3
12-15 reps
-
5
Reverse Lunge (Dumbbell)
3
8-12 reps
-
6
Face Pull
3
15-20 reps
-
7
Surf Pop up
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5
15-30 reps
-
-
-
2
Dip (Bodyweight)
3
10-15 reps
-
3
Diamond Push Up
3
10-15 reps
-
4
Cossack Squat (Bodyweight)
3
12-15 reps
-
5
Reverse Lunge (Dumbbell)
3
8-12 reps
-
6
Face Pull
3
15-20 reps
-
7
Surf Pop up
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5
15-30 reps
-
-
-
2
Dip (Bodyweight)
3
10-15 reps
-
3
Diamond Push Up
3
10-15 reps
-
4
Cossack Squat (Bodyweight)
3
12-15 reps
-
5
Reverse Lunge (Dumbbell)
3
8-12 reps
-
6
Face Pull
3
15-20 reps
-
7
Surf Pop up
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5
15-30 reps
-
-
-
2
Dip (Bodyweight)
3
10-15 reps
-
3
Diamond Push Up
3
10-15 reps
-
4
Cossack Squat (Bodyweight)
3
12-15 reps
-
5
Reverse Lunge (Dumbbell)
3
8-12 reps
-
6
Face Pull
3
15-20 reps
-
7
Surf Pop up
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5
15-30 reps
-
-
-
2
Dip (Bodyweight)
3
10-15 reps
-
3
Diamond Push Up
3
10-15 reps
-
4
Cossack Squat (Bodyweight)
3
12-15 reps
-
5
Reverse Lunge (Dumbbell)
3
8-12 reps
-
6
Face Pull
3
15-20 reps
-
7
Surf Pop up
3
8 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Pull-Up (Assisted)
4 Sets
10-15 Reps
-
2
Walking Lunge (Dumbbell)
3 Sets
20-24 Reps
-
3
Inverted Row
3 Sets
10-15 Reps
-
4
Push Up (Weighted)
3 Sets
10-15 Reps
-
5
Hip Bridge March
3 Sets
12-15 Reps
-
6
Runners Lunge Thoracic Extension
3 Sets
1 mins
-
7
Lateral Banded Walk
3 Sets
15 Reps
-
8
Dead Bug
3 Sets
10-12 Reps
-
9
Pallof Press
3 Sets
10-12 Reps
-
10
Side Plank
3 Sets
1 mins
-
11
Surf Pop up
3 Sets
8 Reps
-
Day 3
1
Hip Switch
2 Sets
20 Reps
-
2
Couch Stretch
2 Sets
1 mins
-
3
Hip Airplane
2 Sets
10 Reps
-
4
Calf / ankle rocks
2 Sets
30 Reps
-
5
Stir The Pot (Sliders)
3 Sets
8 Reps
-
6
Hanging Knee Raise
3 Sets
10-15 Reps
-
7
Pallof Press
3 Sets
1 mins
-
8
Surf Pop up
1 Set
10 mins
-
Day 2
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
-
2
Step-Up (Weighted)
3 Sets
10-15 Reps
-
3
Pike Push Up
3 Sets
8-12 Reps
-
4
Chin-Up (Assisted)
3 Sets
8-12 Reps
-
5
Ring Row
3 Sets
12-15 Reps
-
6
Runners Lunge Thoracic Extension
3 Sets
1 mins
-
7
Lateral Banded Walk
3 Sets
15 Reps
-
8
Hollow Hold
3 Sets
1 mins
-
9
Copenhagen Plank
3 Sets
1 mins
-
10
Surf Pop up
3 Sets
8 Reps
-
Day 4
1
Pull-Up (Bodyweight)
1 Set
5 Sets
15-30 Reps
-
-
-
2
Dip (Bodyweight)
3 Sets
10-15 Reps
-
3
Diamond Push Up
3 Sets
10-15 Reps
-
4
Cossack Squat (Bodyweight)
3 Sets
12-15 Reps
-
5
Reverse Lunge (Dumbbell)
3 Sets
8-12 Reps
-
6
Face Pull
3 Sets
15-20 Reps
-
7
Surf Pop up
3 Sets
8 Reps
-