summer
Unleash your summer strength in just one week—5 days to redefine your limits and feel unstoppable!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 4 | 10 reps | @10 |
| 2 | Chest Press (Machine) | 3 | 12 reps | @9 |
| 3 | Chest Fly (Cable) | 3 | 15 reps | @10 |
| 4 | Skull Crusher (Barbell) | 3 | 13 reps | @10 |
| 5 | V-Handle Tricep Pushdown (Cable) | 3 | 13 reps | @8.5 |
| 6 | Single Arm Pushdown | 3 | 13 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 10 reps | @10 |
| 2 | Lunge (Dumbbell) | 3 | 10 reps | @10 |
| 3 | Lying Leg Curl | 3 | 12 reps | @9.5 |
| 4 | B-Stance Romanian Deadlift (Dumbbell) | 3 | 12 reps | @9.5 |
| 5 | Leg Extension | 3 | 15 reps | @10 |
| 6 | Standing Calf Raise | 3 | 20 reps | @7.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown (Single Arm) | 1 | 12 reps | @9.5 |
| 2 | Seated Row (Cable) | 1 | 12 reps | @9.5 |
| 3 | Seated Wide-Grip Row (Cable) | 1 | 12 reps | @9.5 |
| 4 | Rear Delt Fly (Cable) | 1 | 12 reps | @10 |
| 5 | Shoulder Press (Machine) | 1 | 10 reps | @10 |
| 6 | Lateral Raise (Cable) | 1 | 12 reps | @10 |
| 7 | Hammer Curl (Dumbbell) | 1 | 12 reps | @9 |
| 8 | Bicep Curl (Dumbbell) | 1 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Narrow Push Up | 1 | 10 reps | @10 |
| 2 | Overhead Tricep Extension (Cable) | 1 | 12 reps | @10 |
| 3 | Single Arm Tricep Extension (Cable) | 1 | 12 reps | @10 |
| 4 | Bench Press (Dumbbell) | 1 | 12 reps | @10 |
| 5 | Incline Bench Press (Dumbbell) | 1 | 12 reps | @10 |
| 6 | Chest Fly (Cable) | 1 | 12 reps | @9.5 |
| 7 | Push Up (Knees) | 1 | 20 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Extension | 1 | 12 reps | @10 |
| 2 | Bulgarian Split Squat (Dumbbell) | 1 | 12 reps | @10 |
| 3 | Lying Leg Curl | 1 | 12 reps | @9.5 |
| 4 | Romanian Deadlift (Barbell) | 1 | 10 reps | @10 |
| 5 | Seated Calf Raise | 1 | 20 reps | @8 |
Common questions
Yes, summer is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full 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 100 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 is structured around 5 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
summer 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
