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Summer insane lock in

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2 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 04, 2025 02:45

Summary

Get ready to transform your physique with the "Summer Insane Lock In" program! Over the course of 4 weeks, you'll hit the gym 5 days a week, targeting all major muscle groups with a mix of barbell, dumbbell, and cable exercises. This comprehensive routine includes powerful movements like bench presses, lat pulldowns, and tricep pushdowns, designed to build strength and definition. With a focus on intensity and progressive overload, you'll be on your way to achieving your summer fitness goals in no time!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.2%
Upper Back
12.8%
Chest
12.7%
Biceps
12%
Front Delts
11.9%
Lats
10.5%
Middle Delts
8.5%
Glutes
4%
Quadriceps
3.3%
Hamstrings
2.7%
Calves
1.9%
Forearms
1.5%
Rear Delts
0.8%
Adductors
0.8%
Abs
0.8%
Lower Back
0.4%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Cross Body Cable Extension
3
-
5
Shoulder Press (Machine)
3
-
6
Chest Press (Machine)
3
-
7
Chest Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Cross Body Cable Extension
3
-
5
Shoulder Press (Machine)
3
-
6
Chest Press (Machine)
3
-
7
Chest Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Cross Body Cable Extension
3
-
5
Shoulder Press (Machine)
3
-
6
Chest Press (Machine)
3
-
7
Chest Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Cross Body Cable Extension
3
-
5
Shoulder Press (Machine)
3
-
6
Chest Press (Machine)
3
-
7
Chest Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Hammer Curl (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Single Arm Row (Cable)
3
-
5
Spider Curl
3
-
6
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Hammer Curl (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Single Arm Row (Cable)
3
-
5
Spider Curl
3
-
6
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Hammer Curl (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Single Arm Row (Cable)
3
-
5
Spider Curl
3
-
6
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Hammer Curl (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Single Arm Row (Cable)
3
-
5
Spider Curl
3
-
6
Shrug (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
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Cross Body Cable Extension
3
-
5
Shoulder Press (Machine)
3
-
6
Chest Press (Machine)
3
-
7
Chest Fly (Machine)
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 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Cross Body Cable Extension
3
-
5
Shoulder Press (Machine)
3
-
6
Chest Press (Machine)
3
-
7
Chest Fly (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Cross Body Cable Extension
3
-
5
Shoulder Press (Machine)
3
-
6
Chest Press (Machine)
3
-
7
Chest Fly (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Cross Body Cable Extension
3
-
5
Shoulder Press (Machine)
3
-
6
Chest Press (Machine)
3
-
7
Chest Fly (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Cross Body Cable Extension
3
-
5
Shoulder Press (Machine)
3
-
6
Chest Press (Machine)
3
-
7
Chest Fly (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Hammer Curl (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Single Arm Row (Cable)
3
-
5
Spider Curl
3
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Hammer Curl (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Single Arm Row (Cable)
3
-
5
Spider Curl
3
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Hammer Curl (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Single Arm Row (Cable)
3
-
5
Spider Curl
3
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Hammer Curl (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Single Arm Row (Cable)
3
-
5
Spider Curl
3
-
6
Shrug (Dumbbell)
3
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Lateral Raise (Dumbbell)
3 Sets
-
3
Tricep Rope Push Down (Cable)
3 Sets
-
4
Cross Body Cable Extension
3 Sets
-
5
Shoulder Press (Machine)
3 Sets
-
6
Chest Press (Machine)
3 Sets
-
7
Chest Fly (Machine)
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
Incline Bench Press (Dumbbell)
3 Sets
-
2
Lateral Raise (Dumbbell)
3 Sets
-
3
Tricep Rope Push Down (Cable)
3 Sets
-
4
Cross Body Cable Extension
3 Sets
-
5
Shoulder Press (Machine)
3 Sets
-
6
Chest Press (Machine)
3 Sets
-
7
Chest Fly (Machine)
3 Sets
-
Day 2
1
Lat Pulldown
3 Sets
-
2
Hammer Curl (Dumbbell)
3 Sets
-
3
Seated Row (Cable)
3 Sets
-
4
Single Arm Row (Cable)
3 Sets
-
5
Spider Curl
3 Sets
-
6
Shrug (Dumbbell)
3 Sets
-
Day 5
1
Lat Pulldown
3 Sets
-
2
Hammer Curl (Dumbbell)
3 Sets
-
3
Seated Row (Cable)
3 Sets
-
4
Single Arm Row (Cable)
3 Sets
-
5
Spider Curl
3 Sets
-
6
Shrug (Dumbbell)
3 Sets
-