Summer lock in

This gym program is designed to build lean muscle while keeping body fat low, so you can look slim, athletic, and defined by summer.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Prioritise progressive overload here. Glutes grown from tension + load.


Hip Thrust (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Seated Hamstring Curl

Glute Kickback (Cable)

Hanging Leg Raise

Lower body (Glute & Hamstring)

Control the negative (3–5 seconds down)
Gradually reduce assistance weekly

Pull-Up (Assisted)

Lat Pulldown

Barbell Row

Single Arm Row (Cable)

Face Pull

Bicep Curl (Dumbbell)

Upper Body Pull (back+pull-up)

This day builds the “sculpted leg” look

Squat (Barbell)

Reverse Lunge (Barbell)

Leg Press

Leg Extension

Step-Up (Weighted)

Standing Calf Raise

Lower Body (Glutes+Quads)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Dip (Bodyweight)

Tricep Pushdown (Cable)

Upper (Chest,Shoulders,tri)

Deadlift (Barbell)

Pull-Up (Bodyweight)

Negative Pull up

Hip Abductor (Machine)

Back Extension (Weighted)

Glutes and pull-up (strength)

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