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summer

by francois D.

Program Description

Get ready to transform your physique with the Summer workout program! Over the course of one week, you'll engage in five dynamic training sessions designed to sculpt your upper and16 lower body. Each day features a mix of targeted exercises, including bench presses, squats, and various cable movements, ensuring you hit all major muscle groups effectively. With a focus on both strength and endurance, this program is perfect for those looking to maximize their gains and feel confident as summer approaches. Dive in and unleash your potential!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    100 minutes
  • Created
    Jun 25, 2025 08:43
  • Last Edited
    Jul 10, 2025 01:22

Summary

Get ready to sculpt your physique with the Summer program, a focused 1-week training plan designed to maximize your gains in just 5 days. This program emphasizes chest and leg strength, featuring exercises like the Incline Bench Press, Squats, and Skull Crushers, all tailored to push your limits. With a full gym setup, you'll engage multiple muscle groups while honing your form and technique. Dive into this high-intensity routine and feel the transformation as you build strength and confidence for the season ahead!
Muscle Engagement
Front
Back
MuscleSet
Triceps
18.3%
Chest
14.8%
Hamstrings
12.4%
Quadriceps
12%
Glutes
8.7%
Front Delts
7.9%
Calves
3.9%
Adductors
3.4%
Upper Back
3.4%
Lower Back
3.2%
Biceps
3.2%
Lats
2.6%
Middle Delts
2.4%
Abs
1.8%
Rear Delts
1.2%
Forearms
1%
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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
Incline Bench Press (Smith Machine)
4
10 reps
RPE 10
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Chest Fly (Cable)
3
15 reps
RPE 10
4
Skull Crusher (Barbell)
3
13 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
13 reps
RPE 8.5
6
Single Arm Pushdown
3
13 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 10
2
Lunge (Dumbbell)
3
10 reps
RPE 10
3
Lying Leg Curl
3
12 reps
RPE 9.5
4
B-Stance Romanian Deadlift (Dumbbell)
3
12 reps
RPE 9.5
5
Leg Extension
3
15 reps
RPE 10
6
Standing Calf Raise
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
12 reps
RPE 9.5
2
Seated Row (Cable)
1
12 reps
RPE 9.5
3
Seated Wide-Grip Row (Cable)
1
12 reps
RPE 9.5
4
Rear Delt Fly (Cable)
1
12 reps
RPE 10
5
Shoulder Press (Machine)
1
10 reps
RPE 10
6
Lateral Raise (Cable)
1
12 reps
RPE 10
7
Hammer Curl (Dumbbell)
1
12 reps
RPE 9
8
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Narrow Push Up
1
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
1
12 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
1
12 reps
RPE 10
4
Bench Press (Dumbbell)
1
12 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
12 reps
RPE 10
6
Chest Fly (Cable)
1
12 reps
RPE 9.5
7
Push Up (Knees)
1
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 10
3
Lying Leg Curl
1
12 reps
RPE 9.5
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
5
Seated Calf Raise
1
20 reps
RPE 8
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
@10
2
Chest Press (Machine)
3 Sets
12 Reps
@9
3
Chest Fly (Cable)
3 Sets
15 Reps
@10
4
Skull Crusher (Barbell)
3 Sets
13 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
3 Sets
13 Reps
@8.5
6
Single Arm Pushdown
3 Sets
13 Reps
@9
Day 2
1
Squat (Barbell)
4 Sets
10 Reps
@10
2
Lunge (Dumbbell)
3 Sets
10 Reps
@10
3
Lying Leg Curl
3 Sets
12 Reps
@9.5
4
B-Stance Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@9.5
5
Leg Extension
3 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
20 Reps
@7.5
Day 3
1
Lat Pulldown (Single Arm)
1 Set
12 Reps
@9.5
2
Seated Row (Cable)
1 Set
12 Reps
@9.5
3
Seated Wide-Grip Row (Cable)
1 Set
12 Reps
@9.5
4
Rear Delt Fly (Cable)
1 Set
12 Reps
@10
5
Shoulder Press (Machine)
1 Set
10 Reps
@10
6
Lateral Raise (Cable)
1 Set
12 Reps
@10
7
Hammer Curl (Dumbbell)
1 Set
12 Reps
@9
8
Bicep Curl (Dumbbell)
1 Set
12 Reps
@9
Day 4
1
Narrow Push Up
1 Set
10 Reps
@10
2
Overhead Tricep Extension (Cable)
1 Set
12 Reps
@10
3
Single Arm Tricep Extension (Cable)
1 Set
12 Reps
@10
4
Bench Press (Dumbbell)
1 Set
12 Reps
@10
5
Incline Bench Press (Dumbbell)
1 Set
12 Reps
@10
6
Chest Fly (Cable)
1 Set
12 Reps
@9.5
7
Push Up (Knees)
1 Set
20 Reps
@10
Day 5
1
Leg Extension
1 Set
12 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
1 Set
12 Reps
@10
3
Lying Leg Curl
1 Set
12 Reps
@9.5
4
Romanian Deadlift (Barbell)
1 Set
10 Reps
@10
5
Seated Calf Raise
1 Set
20 Reps
@8