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Summer Fit Program

by Griffin P.
1 athletes joined

Program Description

Get ready to transform your fitness this summer with the **Summer Fit Program**! Over the course of 10 weeks, you’ll engage in 5 days of dynamic workouts each week, designed to enhance your athletic performance and overall strength. This intermediate-level program features a mix of cardio and strength training, utilizing a full gym to maximize your results. With a focus on compound movements and high-intensity exercises, you'll build muscle, boost endurance, and feel your best just in time for the season!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 23, 2026 04:16
  • Last Edited
    Mar 23, 2026 04:45
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.8%
Glutes
11.3%
Hamstrings
9.9%
Front Delts
8.5%
Triceps
7.1%
Adductors
6.4%
Upper Back
6.4%
Other
5.7%
Chest
5%
Lats
5%
Biceps
4.6%
Middle Delts
4.3%
Abs
3.5%
Cardio
2.1%
Calves
2.1%
Abductors
2.1%
Forearms
1.1%
Lower Back
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 6.5
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
3A
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8.5
3B
Goblet Squat
3
12 reps
RPE 9
4A
Kettlebell Pull Through
3
10 reps
RPE 8
4B
Kettlebell Halo
3
12 reps
RPE 8
4C
Jump Rope
3
60 reps
RPE 7
5
Sauna
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 6.5
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
3A
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8.5
3B
Goblet Squat
3
12 reps
RPE 9
4A
Kettlebell Pull Through
3
10 reps
RPE 8
4B
Kettlebell Halo
3
12 reps
RPE 8
4C
Jump Rope
3
60 reps
RPE 7
5
Sauna
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 6.5
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
3A
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8.5
3B
Goblet Squat
3
12 reps
RPE 9
4A
Kettlebell Pull Through
3
10 reps
RPE 8
4B
Kettlebell Halo
3
12 reps
RPE 8
4C
Jump Rope
3
60 reps
RPE 7
5
Sauna
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 6.5
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
3A
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8.5
3B
Goblet Squat
3
12 reps
RPE 9
4A
Kettlebell Pull Through
3
10 reps
RPE 8
4B
Kettlebell Halo
3
12 reps
RPE 8
4C
Jump Rope
3
60 reps
RPE 7
5
Sauna
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 6.5
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
3A
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8.5
3B
Goblet Squat
3
12 reps
RPE 9
4A
Kettlebell Pull Through
3
10 reps
RPE 8
4B
Kettlebell Halo
3
12 reps
RPE 8
4C
Jump Rope
3
60 reps
RPE 7
5
Sauna
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 6.5
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
3A
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8.5
3B
Goblet Squat
3
12 reps
RPE 9
4A
Kettlebell Pull Through
3
10 reps
RPE 8
4B
Kettlebell Halo
3
12 reps
RPE 8
4C
Jump Rope
3
60 reps
RPE 7
5
Sauna
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 6.5
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
3A
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8.5
3B
Goblet Squat
3
12 reps
RPE 9
4A
Kettlebell Pull Through
3
10 reps
RPE 8
4B
Kettlebell Halo
3
12 reps
RPE 8
4C
Jump Rope
3
60 reps
RPE 7
5
Sauna
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 6.5
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
3A
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8.5
3B
Goblet Squat
3
12 reps
RPE 9
4A
Kettlebell Pull Through
3
10 reps
RPE 8
4B
Kettlebell Halo
3
12 reps
RPE 8
4C
Jump Rope
3
60 reps
RPE 7
5
Sauna
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 6.5
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
3A
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8.5
3B
Goblet Squat
3
12 reps
RPE 9
4A
Kettlebell Pull Through
3
10 reps
RPE 8
4B
Kettlebell Halo
3
12 reps
RPE 8
4C
Jump Rope
3
60 reps
RPE 7
5
Sauna
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 6.5
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
3A
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8.5
3B
Goblet Squat
3
12 reps
RPE 9
4A
Kettlebell Pull Through
3
10 reps
RPE 8
4B
Kettlebell Halo
3
12 reps
RPE 8
4C
Jump Rope
3
60 reps
RPE 7
5
Sauna
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 9
3A
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 8.5
3B
Kettlebell Swing
1
12 reps
RPE 8.5
4
Seated Calf Raise
3
20 reps
RPE 8
5
Hip Adductor (Machine)
3
12 reps
RPE 8
6
Hip Abductor (Machine)
3
12 reps
RPE 8
7
Sauna
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 9
3A
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 8.5
3B
Kettlebell Swing
1
12 reps
RPE 8.5
4
Seated Calf Raise
3
20 reps
RPE 8
5
Hip Adductor (Machine)
3
12 reps
RPE 8
6
Hip Abductor (Machine)
3
12 reps
RPE 8
7
Sauna
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 9
3A
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 8.5
3B
Kettlebell Swing
1
12 reps
RPE 8.5
4
Seated Calf Raise
3
20 reps
RPE 8
5
Hip Adductor (Machine)
3
12 reps
RPE 8
6
Hip Abductor (Machine)
3
12 reps
RPE 8
7
Sauna
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 9
3A
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 8.5
3B
Kettlebell Swing
1
12 reps
RPE 8.5
4
Seated Calf Raise
3
20 reps
RPE 8
5
Hip Adductor (Machine)
3
12 reps
RPE 8
6
Hip Abductor (Machine)
3
12 reps
RPE 8
7
Sauna
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 9
3A
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 8.5
3B
Kettlebell Swing
1
12 reps
RPE 8.5
4
Seated Calf Raise
3
20 reps
RPE 8
5
Hip Adductor (Machine)
3
12 reps
RPE 8
6
Hip Abductor (Machine)
3
12 reps
RPE 8
7
Sauna
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 9
3A
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 8.5
3B
Kettlebell Swing
1
12 reps
RPE 8.5
4
Seated Calf Raise
3
20 reps
RPE 8
5
Hip Adductor (Machine)
3
12 reps
RPE 8
6
Hip Abductor (Machine)
3
12 reps
RPE 8
7
Sauna
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 9
3A
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 8.5
3B
Kettlebell Swing
1
12 reps
RPE 8.5
4
Seated Calf Raise
3
20 reps
RPE 8
5
Hip Adductor (Machine)
3
12 reps
RPE 8
6
Hip Abductor (Machine)
3
12 reps
RPE 8
7
Sauna
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 9
3A
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 8.5
3B
Kettlebell Swing
1
12 reps
RPE 8.5
4
Seated Calf Raise
3
20 reps
RPE 8
5
Hip Adductor (Machine)
3
12 reps
RPE 8
6
Hip Abductor (Machine)
3
12 reps
RPE 8
7
Sauna
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 9
3A
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 8.5
3B
Kettlebell Swing
1
12 reps
RPE 8.5
4
Seated Calf Raise
3
20 reps
RPE 8
5
Hip Adductor (Machine)
3
12 reps
RPE 8
6
Hip Abductor (Machine)
3
12 reps
RPE 8
7
Sauna
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 9
3A
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 8.5
3B
Kettlebell Swing
1
12 reps
RPE 8.5
4
Seated Calf Raise
3
20 reps
RPE 8
5
Hip Adductor (Machine)
3
12 reps
RPE 8
6
Hip Abductor (Machine)
3
12 reps
RPE 8
7
Sauna
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
15 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
16 reps
RPE 8
2B
Lateral Lunge (Weighted)
3
10 reps
RPE 9
3
Tricep Extension (Cable)
3
10 reps
RPE 7.5
4
Chest Fly (Machine)
3
15 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
6
Sauna
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
15 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
16 reps
RPE 8
2B
Lateral Lunge (Weighted)
3
10 reps
RPE 9
3
Tricep Extension (Cable)
3
10 reps
RPE 7.5
4
Chest Fly (Machine)
3
15 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
6
Sauna
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
15 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
16 reps
RPE 8
2B
Lateral Lunge (Weighted)
3
10 reps
RPE 9
3
Tricep Extension (Cable)
3
10 reps
RPE 7.5
4
Chest Fly (Machine)
3
15 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
6
Sauna
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
15 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
16 reps
RPE 8
2B
Lateral Lunge (Weighted)
3
10 reps
RPE 9
3
Tricep Extension (Cable)
3
10 reps
RPE 7.5
4
Chest Fly (Machine)
3
15 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
6
Sauna
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
15 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
16 reps
RPE 8
2B
Lateral Lunge (Weighted)
3
10 reps
RPE 9
3
Tricep Extension (Cable)
3
10 reps
RPE 7.5
4
Chest Fly (Machine)
3
15 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
6
Sauna
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
15 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
16 reps
RPE 8
2B
Lateral Lunge (Weighted)
3
10 reps
RPE 9
3
Tricep Extension (Cable)
3
10 reps
RPE 7.5
4
Chest Fly (Machine)
3
15 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
6
Sauna
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
15 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
16 reps
RPE 8
2B
Lateral Lunge (Weighted)
3
10 reps
RPE 9
3
Tricep Extension (Cable)
3
10 reps
RPE 7.5
4
Chest Fly (Machine)
3
15 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
6
Sauna
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
15 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
16 reps
RPE 8
2B
Lateral Lunge (Weighted)
3
10 reps
RPE 9
3
Tricep Extension (Cable)
3
10 reps
RPE 7.5
4
Chest Fly (Machine)
3
15 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
6
Sauna
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
15 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
16 reps
RPE 8
2B
Lateral Lunge (Weighted)
3
10 reps
RPE 9
3
Tricep Extension (Cable)
3
10 reps
RPE 7.5
4
Chest Fly (Machine)
3
15 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
6
Sauna
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
15 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
16 reps
RPE 8
2B
Lateral Lunge (Weighted)
3
10 reps
RPE 9
3
Tricep Extension (Cable)
3
10 reps
RPE 7.5
4
Chest Fly (Machine)
3
15 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
6
Sauna
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Lunge (Barbell)
3
12 reps
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 8.5
4A
Kettlebell Swing
1
15 reps
RPE 7.5
4B
Med Ball Slam
1
15 reps
RPE 7.5
4C
Box Jump
1
10 reps
RPE 7.5
5
Sauna
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Lunge (Barbell)
3
12 reps
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 8.5
4A
Kettlebell Swing
1
15 reps
RPE 7.5
4B
Med Ball Slam
1
15 reps
RPE 7.5
4C
Box Jump
1
10 reps
RPE 7.5
5
Sauna
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Lunge (Barbell)
3
12 reps
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 8.5
4A
Kettlebell Swing
1
15 reps
RPE 7.5
4B
Med Ball Slam
1
15 reps
RPE 7.5
4C
Box Jump
1
10 reps
RPE 7.5
5
Sauna
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Lunge (Barbell)
3
12 reps
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 8.5
4A
Kettlebell Swing
1
15 reps
RPE 7.5
4B
Med Ball Slam
1
15 reps
RPE 7.5
4C
Box Jump
1
10 reps
RPE 7.5
5
Sauna
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Lunge (Barbell)
3
12 reps
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 8.5
4A
Kettlebell Swing
1
15 reps
RPE 7.5
4B
Med Ball Slam
1
15 reps
RPE 7.5
4C
Box Jump
1
10 reps
RPE 7.5
5
Sauna
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Lunge (Barbell)
3
12 reps
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 8.5
4A
Kettlebell Swing
1
15 reps
RPE 7.5
4B
Med Ball Slam
1
15 reps
RPE 7.5
4C
Box Jump
1
10 reps
RPE 7.5
5
Sauna
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Lunge (Barbell)
3
12 reps
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 8.5
4A
Kettlebell Swing
1
15 reps
RPE 7.5
4B
Med Ball Slam
1
15 reps
RPE 7.5
4C
Box Jump
1
10 reps
RPE 7.5
5
Sauna
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Lunge (Barbell)
3
12 reps
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 8.5
4A
Kettlebell Swing
1
15 reps
RPE 7.5
4B
Med Ball Slam
1
15 reps
RPE 7.5
4C
Box Jump
1
10 reps
RPE 7.5
5
Sauna
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Lunge (Barbell)
3
12 reps
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 8.5
4A
Kettlebell Swing
1
15 reps
RPE 7.5
4B
Med Ball Slam
1
15 reps
RPE 7.5
4C
Box Jump
1
10 reps
RPE 7.5
5
Sauna
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Lunge (Barbell)
3
12 reps
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 8.5
4A
Kettlebell Swing
1
15 reps
RPE 7.5
4B
Med Ball Slam
1
15 reps
RPE 7.5
4C
Box Jump
1
10 reps
RPE 7.5
5
Sauna
1
-
Week 1
1 / 10 Weeks
Day 1
1
Stair Climber
1 Set
10 mins
@6.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@6
@7.5
@8
@8.5
3A
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8.5
3B
Goblet Squat
3 Sets
12 Reps
@9
4A
Kettlebell Pull Through
3 Sets
10 Reps
@8
4B
Kettlebell Halo
3 Sets
12 Reps
@8
4C
Jump Rope
3 Sets
60 Reps
@7
5
Sauna
1 Set
15 mins
@6
Day 2
1
Stair Climber
1 Set
20 mins
@7
2
Squat (Barbell)
3 Sets
10 Reps
@9
3A
Bulgarian Split Squat (Dumbbell)
1 Set
10 Reps
@8.5
3B
Kettlebell Swing
1 Set
12 Reps
@8.5
4
Seated Calf Raise
3 Sets
20 Reps
@8
5
Hip Adductor (Machine)
3 Sets
12 Reps
@8
6
Hip Abductor (Machine)
3 Sets
12 Reps
@8
7
Sauna
1 Set
15 mins
@6
Day 3
1
Bent Over Row (Barbell)
4 Sets
15 Reps
@8
2A
Bicep Curl (Dumbbell)
3 Sets
16 Reps
@8
2B
Lateral Lunge (Weighted)
3 Sets
10 Reps
@9
3
Tricep Extension (Cable)
3 Sets
10 Reps
@7.5
4
Chest Fly (Machine)
3 Sets
15 Reps
@7.5
5
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@8
6
Sauna
1 Set
15 mins
@6
Day 4
1
Stair Climber
1 Set
-
2
Lunge (Barbell)
3 Sets
12 Reps
@8.5
3
Deadlift (Barbell)
3 Sets
8 Reps
@8.5
4A
Kettlebell Swing
1 Set
15 Reps
@7.5
4B
Med Ball Slam
1 Set
15 Reps
@7.5
4C
Box Jump
1 Set
10 Reps
@7.5
5
Sauna
1 Set
-