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Summer insane lock in

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1 athletes joined

Program Description

For people looking to lock in for a month during summer to get as lean as possible, please consult a healthcare professional before engaging in a calorie surplus and maintaining proper nutrition before joining this plan

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 30, 2025 04:51
  • Last Edited
    Aug 01, 2025 07:49
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Dip (Assisted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Dip (Assisted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Dip (Assisted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Dip (Assisted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Dumbbell Row
4
-
3
Face Pull
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Dumbbell Row
4
-
3
Face Pull
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Dumbbell Row
4
-
3
Face Pull
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Dumbbell Row
4
-
3
Face Pull
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
-
2
Hip Thrust (Machine)
4
-
3
Leg Press
3
-
4
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
-
2
Hip Thrust (Machine)
4
-
3
Leg Press
3
-
4
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
-
2
Hip Thrust (Machine)
4
-
3
Leg Press
3
-
4
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
-
2
Hip Thrust (Machine)
4
-
3
Leg Press
3
-
4
Seated Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Front Raise
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bench Press (Close Grip)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Front Raise
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bench Press (Close Grip)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Front Raise
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bench Press (Close Grip)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Front Raise
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bench Press (Close Grip)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
-
2
Pull-Up (Assisted)
4
-
3
Dumbbell Row
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
-
2
Pull-Up (Assisted)
4
-
3
Dumbbell Row
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
-
2
Pull-Up (Assisted)
4
-
3
Dumbbell Row
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
-
2
Pull-Up (Assisted)
4
-
3
Dumbbell Row
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
-
2
Overhead Press (Dumbbell)
3 Sets
-
3
Incline Bench Press (Dumbbell)
3 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
-
5
Tricep Rope Push Down (Cable)
3 Sets
-
6
Dip (Assisted)
3 Sets
-
Day 2
1
Lat Pulldown
4 Sets
-
2
Dumbbell Row
4 Sets
-
3
Face Pull
3 Sets
-
4
Bicep Curl (Dumbbell)
3 Sets
-
5
Hammer Curl (Dumbbell)
3 Sets
-
Day 3
1
Squat (Smith Machine)
4 Sets
-
2
Hip Thrust (Machine)
4 Sets
-
3
Leg Press
3 Sets
-
4
Seated Calf Raise
4 Sets
-
Day 4
1
Bench Press (Dumbbell)
4 Sets
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
-
3
Chest Fly (Cable)
3 Sets
-
4
Front Raise
3 Sets
-
5
Overhead Tricep Extension (Cable)
3 Sets
-
6
Bench Press (Close Grip)
3 Sets
-
Day 5
1
Romanian Deadlift (Dumbbell)
4 Sets
-
2
Pull-Up (Assisted)
4 Sets
-
3
Dumbbell Row
3 Sets
-
4
Bicep Curl (Dumbbell)
3 Sets
-
5
Rear Delt Fly (Machine)
3 Sets
-