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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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Romanian Deadlift (Dumbbell)

6 reps

Inverted Row With Hip Flexion

6 reps

Front Squat (Barbell)

6 reps

Incline Bench Press (Dumbbell)

6 reps

Front Raise

12 reps

Bicep Curl In Deep Lunge

10 reps

Seated Goodmorings

15 reps

Plank Pull Thrus

20 reps

Day 1

Romanian Deadlift (Dumbbell)

6 reps

Inverted Row With Hip Flexion

6 reps

Front Squat (Barbell)

6 reps

Incline Bench Press (Dumbbell)

6 reps

Front Raise

12 reps

Bicep Curl In Deep Lunge

10 reps

Seated Goodmorings

15 reps

Plank Pull Thrus

20 reps

Day 1

Romanian Deadlift (Dumbbell)

6 reps

Inverted Row With Hip Flexion

6 reps

Front Squat (Barbell)

6 reps

Incline Bench Press (Dumbbell)

6 reps

Front Raise

12 reps

Bicep Curl In Deep Lunge

10 reps

Seated Goodmorings

15 reps

Plank Pull Thrus

20 reps

Day 1

Romanian Deadlift (Dumbbell)

6 reps

Inverted Row With Hip Flexion

6 reps

Front Squat (Barbell)

6 reps

Incline Bench Press (Dumbbell)

6 reps

Front Raise

12 reps

Bicep Curl In Deep Lunge

10 reps

Seated Goodmorings

15 reps

Plank Pull Thrus

20 reps

Day 2

Stiff Leg Deadlift

6 reps

Pullover (Dumbbell)

6 reps

Inch Worm + Push Up

6 reps

Reverse Deficit Lunge

6 reps

Shrug (Dumbbell)

12 reps

Elevated Bridge

12 reps

Dragon Fly

20 reps

Bent Knee Single Calf Raise

15 reps

Day 2

Stiff Leg Deadlift

6 reps

Pullover (Dumbbell)

6 reps

Inch Worm + Push Up

6 reps

Reverse Deficit Lunge

6 reps

Shrug (Dumbbell)

12 reps

Elevated Bridge

12 reps

Dragon Fly

20 reps

Bent Knee Single Calf Raise

15 reps

Day 2

Stiff Leg Deadlift

6 reps

Pullover (Dumbbell)

6 reps

Inch Worm + Push Up

6 reps

Reverse Deficit Lunge

6 reps

Shrug (Dumbbell)

12 reps

Elevated Bridge

12 reps

Dragon Fly

20 reps

Bent Knee Single Calf Raise

15 reps

Day 2

Stiff Leg Deadlift

6 reps

Pullover (Dumbbell)

6 reps

Inch Worm + Push Up

6 reps

Reverse Deficit Lunge

6 reps

Shrug (Dumbbell)

12 reps

Elevated Bridge

12 reps

Dragon Fly

20 reps

Bent Knee Single Calf Raise

15 reps

Day 1

Romanian Deadlift (Dumbbell)

4 Sets

6 Reps

Inverted Row With Hip Flexion

4 Sets

6 Reps

Front Squat (Barbell)

4 Sets

6 Reps

Incline Bench Press (Dumbbell)

4 Sets

6 Reps

Front Raise

3 Sets

12 Reps

Bicep Curl In Deep Lunge

3 Sets

10 Reps

Seated Goodmorings

3 Sets

15 Reps

Plank Pull Thrus

3 Sets

20 Reps

Day 2

Stiff Leg Deadlift

4 Sets

6 Reps

Pullover (Dumbbell)

4 Sets

6 Reps

Inch Worm + Push Up

4 Sets

6 Reps

Reverse Deficit Lunge

4 Sets

6 Reps

Shrug (Dumbbell)

3 Sets

12 Reps

Elevated Bridge

3 Sets

12 Reps

Dragon Fly

3 Sets

20 Reps

Bent Knee Single Calf Raise

2 Sets

15 Reps