Summer training block
Lean physique, endurance/conditioning, functional strength, posture & clavicle health.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 6–8 reps |
| 2 | Overhead Press (Dumbbell) | 4 | 8 reps |
| 3 | Incline Bench Press (Barbell) | 3 | 10 reps |
| Superset | |||
| 4A | Lateral Raise (Dumbbell) | 3 | 12–15 reps |
| 4B | Face Pull | 3 | 12–15 reps |
| 5 | Overhead DB Carry | 3 | 30 sec |
| 6 | Conditioning Circuit | 1 | 10 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 4 | 6–8 reps |
| 2 | Barbell Row | 4 | 8 reps |
| 3 | Seated Row (Cable) | 3 | 10 reps |
| 4 | Lying Reverse Fly | 3 | 12–15 reps |
| 5 | Trap 3 Raise + Scap Wall Slide (superset) | 3 | 12 reps |
| 6 | Conditioning Circuit | 6 | 3 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 6 reps |
| 2 | Romanian Deadlift (Dumbbell) | 4 | 8 reps |
| 3 | Walking Lunge | 3 | 12 reps |
| 4 | Hanging Leg Raise | 3 | 12 reps |
| 5 | Renegade Row | 3 | 12 reps |
| Superset | |||
| 6A | 200m Sprint | 1 | 1 rep |
| 6B | Squat (Bodyweight) | 1 | 15 reps |
| 6C | Push Up | 1 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Press (Barbell) | 4 | 6 reps |
| 2 | Incline Bench Press (Dumbbell) | 4 | 8 reps |
| 3 | Dips Between Chairs | 3 | 12 reps |
| 4 | Landmine Press | 3 | 10 reps |
| 5 | One Arm Overhead Carry with March | 3 | 40 sec |
| Superset | |||
| 6A | SkiErg | 5 | 1 rep |
| 6B | Lateral Med Ball Slam | 5 | 15 reps |
| 6C | Burpee | 5 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 5 reps |
| 2 | Chest Supported Row (Dumbbell) | 4 | 10 reps |
| 3 | Pull-Up (Bodyweight) | 3 | AMRAP |
| Superset | |||
| 4A | Hammer Curl (Dumbbell) | 3 | 12 reps |
| 4B | Reverse Bicep Curl (Dumbbell) | 3 | 12 reps |
| 5 | Shrug (Dumbbell) | 3 | 20 sec |
| 6 | Conditioning Circuit | 8 | 30 sec |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Front Squat (Barbell) | 4 | 6 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps |
| 3 | Trap Bar Deadlift | 3 | 8 reps |
| 4 | Plank (Weighted) | 3 | 45 sec |
| 5 | Farmer's Walk (Weighted) | 4 | 1 rep |
| 6 | Conditioning Circuit | 3 | 1 rep |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Summer training block is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Summer training block is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Summer training block is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
