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Summer program

by Steven M.
1 athletes joined

Program Description

Hypertrophy leading to strength

Program Overview

  • Level
    Advanced
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 13, 2025 04:36
  • Last Edited
    Jun 18, 2025 11:18

Summary

Get ready to transform your physique with this comprehensive 12-week Summer program, designed for those ready to commit to four days of intense training each week. This program combines a variety of exercises, including dumbbell bench presses, hip thrusts, and split squats, targeting all major muscle groups to build strength and endurance. With a focus on both compound and isolation movements, you'll enhance your overall fitness while sculpting your body for the summer ahead. Perfect for gym-goers of all levels, this program will keep you motivated and on track to achieve your fitness goals!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15 reps
RPE 7
2
Hip Thrust (Barbell)
3
RPE 7
3
Lat Pulldown (Single Arm)
3
RPE 7
4
Split Squat (Bodyweight)
3
8 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15 reps
RPE 7
2
Hip Thrust (Barbell)
3
RPE 7
3
Lat Pulldown (Single Arm)
3
RPE 7
4
Split Squat (Bodyweight)
3
8 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15 reps
RPE 7
2
Hip Thrust (Barbell)
3
RPE 7
3
Lat Pulldown (Single Arm)
3
RPE 7
4
Split Squat (Bodyweight)
3
8 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15 reps
RPE 7
2
Hip Thrust (Barbell)
3
RPE 7
3
Lat Pulldown (Single Arm)
3
RPE 7
4
Split Squat (Bodyweight)
3
8 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15 reps
RPE 7
2
Hip Thrust (Barbell)
3
RPE 7
3
Lat Pulldown (Single Arm)
3
RPE 7
4
Split Squat (Bodyweight)
3
8 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15 reps
RPE 7
2
Hip Thrust (Barbell)
3
RPE 7
3
Lat Pulldown (Single Arm)
3
RPE 7
4
Split Squat (Bodyweight)
3
8 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15 reps
RPE 7
2
Hip Thrust (Barbell)
3
RPE 7
3
Lat Pulldown (Single Arm)
3
RPE 7
4
Split Squat (Bodyweight)
3
8 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15 reps
RPE 7
2
Hip Thrust (Barbell)
3
RPE 7
3
Lat Pulldown (Single Arm)
3
RPE 7
4
Split Squat (Bodyweight)
3
8 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15 reps
RPE 7
2
Hip Thrust (Barbell)
3
RPE 7
3
Lat Pulldown (Single Arm)
3
RPE 7
4
Split Squat (Bodyweight)
3
8 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15 reps
RPE 7
2
Hip Thrust (Barbell)
3
RPE 7
3
Lat Pulldown (Single Arm)
3
RPE 7
4
Split Squat (Bodyweight)
3
8 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15 reps
RPE 7
2
Hip Thrust (Barbell)
3
RPE 7
3
Lat Pulldown (Single Arm)
3
RPE 7
4
Split Squat (Bodyweight)
3
8 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15 reps
RPE 7
2
Hip Thrust (Barbell)
3
RPE 7
3
Lat Pulldown (Single Arm)
3
RPE 7
4
Split Squat (Bodyweight)
3
8 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
2
Lateral Lunge
3
8 reps
RPE 7
3
Lying Rear Lateral Raise
3
10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 7
5
Stiff Leg Deadlift
3
8 reps
RPE 7
6
Bench Press (Barbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
2
Lateral Lunge
3
8 reps
RPE 7
3
Lying Rear Lateral Raise
3
10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 7
5
Stiff Leg Deadlift
3
8 reps
RPE 7
6
Bench Press (Barbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
2
Lateral Lunge
3
8 reps
RPE 7
3
Lying Rear Lateral Raise
3
10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 7
5
Stiff Leg Deadlift
3
8 reps
RPE 7
6
Bench Press (Barbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
2
Lateral Lunge
3
8 reps
RPE 7
3
Lying Rear Lateral Raise
3
10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 7
5
Stiff Leg Deadlift
3
8 reps
RPE 7
6
Bench Press (Barbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
2
Lateral Lunge
3
8 reps
RPE 7
3
Lying Rear Lateral Raise
3
10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 7
5
Stiff Leg Deadlift
3
8 reps
RPE 7
6
Bench Press (Barbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
2
Lateral Lunge
3
8 reps
RPE 7
3
Lying Rear Lateral Raise
3
10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 7
5
Stiff Leg Deadlift
3
8 reps
RPE 7
6
Bench Press (Barbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
2
Lateral Lunge
3
8 reps
RPE 7
3
Lying Rear Lateral Raise
3
10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 7
5
Stiff Leg Deadlift
3
8 reps
RPE 7
6
Bench Press (Barbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
2
Lateral Lunge
3
8 reps
RPE 7
3
Lying Rear Lateral Raise
3
10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 7
5
Stiff Leg Deadlift
3
8 reps
RPE 7
6
Bench Press (Barbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
2
Lateral Lunge
3
8 reps
RPE 7
3
Lying Rear Lateral Raise
3
10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 7
5
Stiff Leg Deadlift
3
8 reps
RPE 7
6
Bench Press (Barbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
2
Lateral Lunge
3
8 reps
RPE 7
3
Lying Rear Lateral Raise
3
10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 7
5
Stiff Leg Deadlift
3
8 reps
RPE 7
6
Bench Press (Barbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
2
Lateral Lunge
3
8 reps
RPE 7
3
Lying Rear Lateral Raise
3
10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 7
5
Stiff Leg Deadlift
3
8 reps
RPE 7
6
Bench Press (Barbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
2
Lateral Lunge
3
8 reps
RPE 7
3
Lying Rear Lateral Raise
3
10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 7
5
Stiff Leg Deadlift
3
8 reps
RPE 7
6
Bench Press (Barbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Military Press (Barbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Military Press (Barbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Military Press (Barbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Military Press (Barbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Military Press (Barbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Military Press (Barbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Military Press (Barbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Military Press (Barbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Military Press (Barbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Military Press (Barbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Military Press (Barbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Military Press (Barbell)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 7
RPE 8
3
Reverse Pec Deck
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
4
10 reps
RPE 7
5
Chest Press (Machine)
3
12 reps
RPE 7
6
Leg Extension
3
20 reps
RPE 7
7
Single-Leg Leg Curl
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 7
RPE 8
3
Reverse Pec Deck
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
4
10 reps
RPE 7
5
Chest Press (Machine)
3
12 reps
RPE 7
6
Leg Extension
3
20 reps
RPE 7
7
Single-Leg Leg Curl
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 7
RPE 8
3
Reverse Pec Deck
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
4
10 reps
RPE 7
5
Chest Press (Machine)
3
12 reps
RPE 7
6
Leg Extension
3
20 reps
RPE 7
7
Single-Leg Leg Curl
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 7
RPE 8
3
Reverse Pec Deck
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
4
10 reps
RPE 7
5
Chest Press (Machine)
3
12 reps
RPE 7
6
Leg Extension
3
20 reps
RPE 7
7
Single-Leg Leg Curl
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 7
RPE 8
3
Reverse Pec Deck
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
4
10 reps
RPE 7
5
Chest Press (Machine)
3
12 reps
RPE 7
6
Leg Extension
3
20 reps
RPE 7
7
Single-Leg Leg Curl
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 7
RPE 8
3
Reverse Pec Deck
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
4
10 reps
RPE 7
5
Chest Press (Machine)
3
12 reps
RPE 7
6
Leg Extension
3
20 reps
RPE 7
7
Single-Leg Leg Curl
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 7
RPE 8
3
Reverse Pec Deck
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
4
10 reps
RPE 7
5
Chest Press (Machine)
3
12 reps
RPE 7
6
Leg Extension
3
20 reps
RPE 7
7
Single-Leg Leg Curl
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 7
RPE 8
3
Reverse Pec Deck
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
4
10 reps
RPE 7
5
Chest Press (Machine)
3
12 reps
RPE 7
6
Leg Extension
3
20 reps
RPE 7
7
Single-Leg Leg Curl
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 7
RPE 8
3
Reverse Pec Deck
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
4
10 reps
RPE 7
5
Chest Press (Machine)
3
12 reps
RPE 7
6
Leg Extension
3
20 reps
RPE 7
7
Single-Leg Leg Curl
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 7
RPE 8
3
Reverse Pec Deck
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
4
10 reps
RPE 7
5
Chest Press (Machine)
3
12 reps
RPE 7
6
Leg Extension
3
20 reps
RPE 7
7
Single-Leg Leg Curl
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 7
RPE 8
3
Reverse Pec Deck
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
4
10 reps
RPE 7
5
Chest Press (Machine)
3
12 reps
RPE 7
6
Leg Extension
3
20 reps
RPE 7
7
Single-Leg Leg Curl
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 7
RPE 8
3
Reverse Pec Deck
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
4
10 reps
RPE 7
5
Chest Press (Machine)
3
12 reps
RPE 7
6
Leg Extension
3
20 reps
RPE 7
7
Single-Leg Leg Curl
3
8 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
15 Reps
@7
2
Hip Thrust (Barbell)
3 Sets
@7
3
Lat Pulldown (Single Arm)
3 Sets
@7
4
Split Squat (Bodyweight)
3 Sets
8 Reps
@7
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
Day 2
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@7
2
Lateral Lunge
3 Sets
8 Reps
@7
3
Lying Rear Lateral Raise
3 Sets
10 Reps
@7
4
Lat Pulldown (Neutral Grip)
4 Sets
10 Reps
@7
5
Stiff Leg Deadlift
3 Sets
8 Reps
@7
6
Bench Press (Barbell)
3 Sets
8 Reps
@7
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
3 Reps
1 Reps
1 Reps
@7
@8
@9
2
Military Press (Barbell)
4 Sets
10 Reps
@7
Day 4
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@7
@7
@8
@9
2
Leg Press (45 Degrees)
2 Sets
2 Sets
10 Reps
8 Reps
@7
@8
3
Reverse Pec Deck
3 Sets
10 Reps
@7
4
Chest Supported Row (Machine)
4 Sets
10 Reps
@7
5
Chest Press (Machine)
3 Sets
12 Reps
@7
6
Leg Extension
3 Sets
20 Reps
@7
7
Single-Leg Leg Curl
3 Sets
8 Reps
@7