logo
BoostcampPNG

Big Boi Summer

by Nick M.
1 athletes joined

Program Description

To have a big boi summer

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Women's
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Jun 09, 2025 05:00
  • Last Edited
    Mar 14, 2026 01:45

Summary

Get ready to sculpt your upper body with the Big Boi Summer program! Over the course of one week, you'll engage in five intense workouts designed to maximize strength and muscle definition, focusing on both chest and back. Each session incorporates a mix of bodyweight and dumbbell exercises, such as wide grip pull-ups, bench presses, and dips, ensuring a comprehensive approach to your upper body training. With clear guidance and a structured plan, you'll be on your way to achieving that summer physique you’ve been aiming for!
Muscle Engagement
Front
Back
MuscleSet
Triceps
9.9%
Abs
9.6%
Glutes
8.7%
Hamstrings
8.5%
Chest
8%
Quadriceps
7.8%
Upper Back
7.6%
Biceps
7.4%
Front Delts
6.4%
Lats
5.5%
Middle Delts
3.8%
Abductors
3.6%
Calves
3.2%
Forearms
3%
Lower Back
2.4%
Cardio
1.8%
Rear Delts
1.7%
Adductors
1%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Bench Press (Dumbbell)
4
5 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
8
Hanging Leg Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
4
10 reps
-
2
Leg Extension
4
10 reps
-
3
Deadlift (Barbell)
4
4 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Seated Calf Raise
3
10 reps
-
6
Lying Leg Curl
4
8 reps
-
7
Stair Climber
2
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Pendlay Row
4
6 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Mountain Climber
3
20 reps
-
8
Sit Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
4
10 reps
-
2
Lying Leg Curl
4
10 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Lunge (Dumbbell)
3
20 reps
-
5
Front Squat (Barbell)
3
8 reps
-
6
Seated Calf Raise
4
8 reps
-
7
Stair Climber
2
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
5 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Farmer's Walk (Weighted)
4
1 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
4
10 reps
-
7
Tricep Pushdown (Cable)
3
8 reps
-
8
Bicep Curl (Barbell)
3
8 reps
-
9
Russian Twist
3
20 reps
-
10
Plank
3
1 mins
-
Week 1
1 / 1 Weeks
Day 1
1
Wide Grip Pull-Up
4 Sets
8 Reps
-
2
Bench Press (Dumbbell)
4 Sets
5 Reps
-
3
Dip (Weighted)
3 Sets
10 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
5
Bicep Curl (Cable)
3 Sets
10 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
8 Reps
-
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
8
Hanging Leg Raise
3 Sets
8 Reps
-
Day 3
1
Push Up
4 Sets
15 Reps
-
2
Pull-Up (Bodyweight)
4 Sets
10 Reps
-
3
Standing Pullover (Cable)
3 Sets
10 Reps
-
4
Pendlay Row
4 Sets
6 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
-
7
Mountain Climber
3 Sets
20 Reps
-
8
Sit Up
3 Sets
15 Reps
-
Day 4
1
Hip Abductor (Machine)
4 Sets
10 Reps
-
2
Lying Leg Curl
4 Sets
10 Reps
-
3
Stiff Leg Deadlift
3 Sets
8 Reps
-
4
Lunge (Dumbbell)
3 Sets
20 Reps
-
5
Front Squat (Barbell)
3 Sets
8 Reps
-
6
Seated Calf Raise
4 Sets
8 Reps
-
7
Stair Climber
2 Sets
5 mins
-
Day 2
1
Hip Abductor (Machine)
4 Sets
10 Reps
-
2
Leg Extension
4 Sets
10 Reps
-
3
Deadlift (Barbell)
4 Sets
4 Reps
-
4
Squat (Barbell)
4 Sets
8 Reps
-
5
Seated Calf Raise
3 Sets
10 Reps
-
6
Lying Leg Curl
4 Sets
8 Reps
-
7
Stair Climber
2 Sets
5 mins
-
Day 5
1
Military Press (Barbell)
4 Sets
5 Reps
-
2
Chest Fly (Cable)
3 Sets
10 Reps
-
3
Farmer's Walk (Weighted)
4 Sets
1 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
6
Reverse Bicep Curl (Dumbbell)
4 Sets
10 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
8
Bicep Curl (Barbell)
3 Sets
8 Reps
-
9
Russian Twist
3 Sets
20 Reps
-
10
Plank
3 Sets
1 mins
-