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Summer Unified Track

by Kyle C.

Program Description

ESN Unified track Summer 25

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 15, 2025 06:37
  • Last Edited
    Jun 18, 2025 01:00

Summary

Get ready to elevate your fitness game with the Summer Unified Track program! Over four weeks, you'll engage in a dynamic two-day-per-week routine that combines strength and endurance through expertly crafted supersets. Each session focuses on compound movements like Romanian Deadlifts and Front Squats, targeting major muscle groups to build strength and enhance overall performance. Suitable for gym-goers of all levels, this program promises to challenge you while keeping your workouts fresh and exciting. Embrace the summer vibes and transform your physique!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
4
6 reps
-
1B
Inverted Row With Hip Flexion
4
6 reps
-
2A
Front Squat (Barbell)
4
6 reps
-
2B
Incline Bench Press (Dumbbell)
4
6 reps
-
3A
Front Raise
3
12 reps
-
3B
Bicep Curl In Deep Lunge
3
10 reps
-
3C
Seated Goodmorings
3
15 reps
-
3D
Plank Pull Thrus
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
4
6 reps
-
1B
Inverted Row With Hip Flexion
4
6 reps
-
2A
Front Squat (Barbell)
4
6 reps
-
2B
Incline Bench Press (Dumbbell)
4
6 reps
-
3A
Front Raise
3
12 reps
-
3B
Bicep Curl In Deep Lunge
3
10 reps
-
3C
Seated Goodmorings
3
15 reps
-
3D
Plank Pull Thrus
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
4
6 reps
-
1B
Inverted Row With Hip Flexion
4
6 reps
-
2A
Front Squat (Barbell)
4
6 reps
-
2B
Incline Bench Press (Dumbbell)
4
6 reps
-
3A
Front Raise
3
12 reps
-
3B
Bicep Curl In Deep Lunge
3
10 reps
-
3C
Seated Goodmorings
3
15 reps
-
3D
Plank Pull Thrus
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
4
6 reps
-
1B
Inverted Row With Hip Flexion
4
6 reps
-
2A
Front Squat (Barbell)
4
6 reps
-
2B
Incline Bench Press (Dumbbell)
4
6 reps
-
3A
Front Raise
3
12 reps
-
3B
Bicep Curl In Deep Lunge
3
10 reps
-
3C
Seated Goodmorings
3
15 reps
-
3D
Plank Pull Thrus
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
4
6 reps
-
1B
Pullover (Dumbbell)
4
6 reps
-
2A
Inch Worm + Push Up
4
6 reps
-
2B
Reverse Deficit Lunge
4
6 reps
-
3A
Shrug (Dumbbell)
3
12 reps
-
3B
Elevated Bridge
3
12 reps
-
3C
Dragon Fly
3
20 reps
-
3D
Bent Knee Single Calf Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
4
6 reps
-
1B
Pullover (Dumbbell)
4
6 reps
-
2A
Inch Worm + Push Up
4
6 reps
-
2B
Reverse Deficit Lunge
4
6 reps
-
3A
Shrug (Dumbbell)
3
12 reps
-
3B
Elevated Bridge
3
12 reps
-
3C
Dragon Fly
3
20 reps
-
3D
Bent Knee Single Calf Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
4
6 reps
-
1B
Pullover (Dumbbell)
4
6 reps
-
2A
Inch Worm + Push Up
4
6 reps
-
2B
Reverse Deficit Lunge
4
6 reps
-
3A
Shrug (Dumbbell)
3
12 reps
-
3B
Elevated Bridge
3
12 reps
-
3C
Dragon Fly
3
20 reps
-
3D
Bent Knee Single Calf Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
4
6 reps
-
1B
Pullover (Dumbbell)
4
6 reps
-
2A
Inch Worm + Push Up
4
6 reps
-
2B
Reverse Deficit Lunge
4
6 reps
-
3A
Shrug (Dumbbell)
3
12 reps
-
3B
Elevated Bridge
3
12 reps
-
3C
Dragon Fly
3
20 reps
-
3D
Bent Knee Single Calf Raise
2
15 reps
-
Week 1
1 / 4 Weeks
Day 1
1A
Romanian Deadlift (Dumbbell)
4 Sets
6 Reps
-
1B
Inverted Row With Hip Flexion
4 Sets
6 Reps
-
2A
Front Squat (Barbell)
4 Sets
6 Reps
-
2B
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
-
3A
Front Raise
3 Sets
12 Reps
-
3B
Bicep Curl In Deep Lunge
3 Sets
10 Reps
-
3C
Seated Goodmorings
3 Sets
15 Reps
-
3D
Plank Pull Thrus
3 Sets
20 Reps
-
Day 2
1A
Stiff Leg Deadlift
4 Sets
6 Reps
-
1B
Pullover (Dumbbell)
4 Sets
6 Reps
-
2A
Inch Worm + Push Up
4 Sets
6 Reps
-
2B
Reverse Deficit Lunge
4 Sets
6 Reps
-
3A
Shrug (Dumbbell)
3 Sets
12 Reps
-
3B
Elevated Bridge
3 Sets
12 Reps
-
3C
Dragon Fly
3 Sets
20 Reps
-
3D
Bent Knee Single Calf Raise
2 Sets
15 Reps
-