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Summer Baki Cut

by Pranav Vijaykumar

Program Description

**Summer Baki Cut** is an 8-week bodybuilding program designed for novice lifters looking to sculpt and define their physique. With 32 training days packed into this comprehensive plan, you'll engage in a variety of supersets targeting all major muscle groups, ensuring balanced development and optimal fat loss. Each session combines compound and isolation exercises, utilizing a full gym setup to maximize your results. Get ready to transform your body and achieve a summer-ready look!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 20, 2026 03:39
  • Last Edited
    Mar 20, 2026 04:59
Muscle Engagement
Front
Back
MuscleSet
Triceps
9.9%
Upper Back
9.9%
Quadriceps
9.9%
Hamstrings
8.9%
Front Delts
7.9%
Lats
7.9%
Biceps
6.9%
Chest
6.9%
Glutes
6.9%
Middle Delts
5%
Rear Delts
5%
Abs
5%
Forearms
2%
Neck
2%
Lower Back
2%
Calves
2%
Abductors
1%
Adductors
1%
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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
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
8-12 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
2A
Lateral Raise (Dumbbell)
3
10-15 reps
-
2B
Neck Curl
3
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3B
Single Arm Rear Delt Fly (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
8-12 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
2A
Lateral Raise (Dumbbell)
3
10-15 reps
-
2B
Neck Curl
3
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3B
Single Arm Rear Delt Fly (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
8-12 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
2A
Lateral Raise (Dumbbell)
3
10-15 reps
-
2B
Neck Curl
3
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3B
Single Arm Rear Delt Fly (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
8-12 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
2A
Lateral Raise (Dumbbell)
3
10-15 reps
-
2B
Neck Curl
3
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3B
Single Arm Rear Delt Fly (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
8-12 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
2A
Lateral Raise (Dumbbell)
3
10-15 reps
-
2B
Neck Curl
3
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3B
Single Arm Rear Delt Fly (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
8-12 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
2A
Lateral Raise (Dumbbell)
3
10-15 reps
-
2B
Neck Curl
3
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3B
Single Arm Rear Delt Fly (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
8-12 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
2A
Lateral Raise (Dumbbell)
3
10-15 reps
-
2B
Neck Curl
3
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3B
Single Arm Rear Delt Fly (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
8-12 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
2A
Lateral Raise (Dumbbell)
3
10-15 reps
-
2B
Neck Curl
3
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3B
Single Arm Rear Delt Fly (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Leg Extension
3
8-12 reps
-
2A
Leg Press (45 Degrees)
3
8-12 reps
-
2B
Calf Raise (Leg Press)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
-
4
Walking Lunge (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Leg Extension
3
8-12 reps
-
2A
Leg Press (45 Degrees)
3
8-12 reps
-
2B
Calf Raise (Leg Press)
3
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Leg Extension
3
8-12 reps
-
2A
Leg Press (45 Degrees)
3
8-12 reps
-
2B
Calf Raise (Leg Press)
3
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Leg Extension
3
8-12 reps
-
2A
Leg Press (45 Degrees)
3
8-12 reps
-
2B
Calf Raise (Leg Press)
3
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Leg Extension
3
8-12 reps
-
2A
Leg Press (45 Degrees)
3
8-12 reps
-
2B
Calf Raise (Leg Press)
3
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Leg Extension
3
8-12 reps
-
2A
Leg Press (45 Degrees)
3
8-12 reps
-
2B
Calf Raise (Leg Press)
3
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Leg Extension
3
8-12 reps
-
2A
Leg Press (45 Degrees)
3
8-12 reps
-
2B
Calf Raise (Leg Press)
3
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Leg Extension
3
8-12 reps
-
2A
Leg Press (45 Degrees)
3
8-12 reps
-
2B
Calf Raise (Leg Press)
3
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
8-12 reps
-
1B
Seated Row (Cable)
3
8-12 reps
-
2A
Pec Fly (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
8-12 reps
-
1B
Seated Row (Cable)
3
8-12 reps
-
2A
Pec Fly (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
8-12 reps
-
1B
Seated Row (Cable)
3
8-12 reps
-
2A
Pec Fly (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
8-12 reps
-
1B
Seated Row (Cable)
3
8-12 reps
-
2A
Pec Fly (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
8-12 reps
-
1B
Seated Row (Cable)
3
8-12 reps
-
2A
Pec Fly (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
8-12 reps
-
1B
Seated Row (Cable)
3
8-12 reps
-
2A
Pec Fly (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
8-12 reps
-
1B
Seated Row (Cable)
3
8-12 reps
-
2A
Pec Fly (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
8-12 reps
-
1B
Seated Row (Cable)
3
8-12 reps
-
2A
Pec Fly (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
Dip (Bodyweight)
3
-
4
Hanging Leg Raise
3
-
5
Shrug (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
Dip (Bodyweight)
3
-
4
Walking Lunge (Dumbbell)
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
Dip (Bodyweight)
3
-
4
Walking Lunge (Dumbbell)
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
Dip (Bodyweight)
3
-
4
Walking Lunge (Dumbbell)
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
Dip (Bodyweight)
3
-
4
Walking Lunge (Dumbbell)
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
Dip (Bodyweight)
3
-
4
Walking Lunge (Dumbbell)
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
Dip (Bodyweight)
3
-
4
Walking Lunge (Dumbbell)
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
Dip (Bodyweight)
3
-
4
Walking Lunge (Dumbbell)
3
-
5
Hanging Leg Raise
3
-
Week 1
1 / 8 Weeks
Day 1
1A
AD Press
3 Sets
8-12 Reps
-
1B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
2A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
2B
Neck Curl
3 Sets
8-12 Reps
-
3A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
3B
Single Arm Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
-
Day 3
1A
Larsen Press (Barbell)
3 Sets
8-12 Reps
-
1B
Seated Row (Cable)
3 Sets
8-12 Reps
-
2A
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
-
2B
Lat Pulldown
3 Sets
8-12 Reps
-
3A
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
3B
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 4
1A
Hack Squat
3 Sets
8-12 Reps
-
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
2
Lying Leg Curl
3 Sets
8-12 Reps
-
3
Dip (Bodyweight)
3 Sets
-
4
Hanging Leg Raise
3 Sets
-
5
Shrug (Barbell)
3 Sets
8-12 Reps
-
Day 2
1A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
1B
Leg Extension
3 Sets
8-12 Reps
-
2A
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
2B
Calf Raise (Leg Press)
3 Sets
8-12 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
-
4
Walking Lunge (Dumbbell)
3 Sets
-