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Annaj Workout Plan for Summer

by Janna

Program Description

Get ready to sculpt your body with the Annaj Workout Plan for Summer! This 6-week program is designed for those who are serious about building strength and definition, featuring 18 training sessions packed with targeted exercises. Each week focuses on key muscle groups, utilizing a mix of barbell, cable, and bodyweight movements to maximize your results. With a blend of intensity and volume, you'll push your limits and see significant gains in strength and muscle tone just in time for summer!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    10 minutes
  • Created
    Feb 05, 2026 01:54
  • Last Edited
    Feb 05, 2026 02:04
Muscle Engagement
Front
Back
MuscleSet
Glutes
20.1%
Hamstrings
15.1%
Upper Back
12.1%
Quadriceps
10%
Lats
8.4%
Abs
7.5%
Rear Delts
5%
Biceps
4.2%
Lower Back
3.8%
Front Delts
3.8%
Chest
2.5%
Triceps
2.5%
Middle Delts
2.5%
Abductors
1.3%
Adductors
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8.5
3
Rear Delt Fly (Cable)
3
10 reps
RPE 9
4
Face Pull
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8.5
3
Rear Delt Fly (Cable)
3
10 reps
RPE 9
4
Face Pull
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8.5
3
Rear Delt Fly (Cable)
3
10 reps
RPE 9
4
Face Pull
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8.5
3
Rear Delt Fly (Cable)
3
10 reps
RPE 9
4
Face Pull
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8.5
3
Rear Delt Fly (Cable)
3
10 reps
RPE 9
4
Face Pull
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8.5
3
Rear Delt Fly (Cable)
3
10 reps
RPE 9
4
Face Pull
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Squat (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
4
Glute Kickback (Cable)
3
10 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
6
Seated Row (Cable)
3
10 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
8
Hanging Leg Raise
3
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Squat (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
4
Glute Kickback (Cable)
3
10 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
6
Seated Row (Cable)
3
10 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
8
Hanging Leg Raise
3
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Squat (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
4
Glute Kickback (Cable)
3
10 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
6
Seated Row (Cable)
3
10 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
8
Hanging Leg Raise
3
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Squat (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
4
Glute Kickback (Cable)
3
10 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
6
Seated Row (Cable)
3
10 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
8
Hanging Leg Raise
3
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Squat (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
4
Glute Kickback (Cable)
3
10 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
6
Seated Row (Cable)
3
10 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
8
Hanging Leg Raise
3
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Squat (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
4
Glute Kickback (Cable)
3
10 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
6
Seated Row (Cable)
3
10 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
8
Hanging Leg Raise
3
5 reps
RPE 8.5
Week 1
1 / 6 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
8 Reps
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8.5
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
4
Glute Kickback (Cable)
3 Sets
10 Reps
@9.5
Day 2
1
Lat Pulldown
4 Sets
15 Reps
@8
2
Seated Row (Cable)
3 Sets
10 Reps
@8.5
3
Rear Delt Fly (Cable)
3 Sets
10 Reps
@9
4
Face Pull
3 Sets
10 Reps
@8.5
Day 3
1
Hip Thrust (Barbell)
3 Sets
8 Reps
@8.5
2
Squat (Barbell)
3 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8.5
4
Glute Kickback (Cable)
3 Sets
10 Reps
@8.5
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8.5
6
Seated Row (Cable)
3 Sets
10 Reps
@8.5
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
8
Hanging Leg Raise
3 Sets
5 Reps
@8.5