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Flaming Hot Lemon workout

by Angel O.
1 athletes joined
5.0
(1 rating)

Program Description

To Bing chilling, or not to Bing Chilling. That is the question we tackle in this program.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 24, 2025 01:47
  • Last Edited
    Jun 25, 2025 04:42

Summary

Ignite your fitness journey with the Flaming Hot Lemon workout! This dynamic 12-week program is designed for those ready to challenge their limits, featuring three intense training sessions each week. You'll engage in a variety of supersets targeting major muscle groups, including chest, back, shoulders, and legs, using dumbbells and machines. Perfect for building strength and endurance, this program will leave you feeling empowered and ready to conquer your goals. Get ready to turn up the heat and transform your physique!
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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
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
1A
Incline Bench Press (Dumbbell)
3
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Bench Press (Dumbbell)
3
3-5 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Bench Press (Dumbbell)
3
3-5 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Bench Press (Dumbbell)
3
3-5 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Bench Press (Dumbbell)
3
3-5 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Bench Press (Dumbbell)
3
3-5 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Bench Press (Dumbbell)
3
3-5 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Bench Press (Dumbbell)
3
3-5 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Bench Press (Dumbbell)
3
3-5 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Bench Press (Dumbbell)
3
3-5 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Bench Press (Dumbbell)
3
3-5 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Bench Press (Dumbbell)
3
3-5 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Bench Press (Dumbbell)
3
3-5 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Lat Pulldown
3
8-10 reps
-
1C
Leg Extension
3
10-15 reps
-
2A
Incline Curl (Dumbbell)
3
6-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Lat Pulldown
3
8-10 reps
-
1C
Leg Extension
3
10-15 reps
-
2A
Incline Curl (Dumbbell)
3
6-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Lat Pulldown
3
8-10 reps
-
1C
Leg Extension
3
10-15 reps
-
2A
Incline Curl (Dumbbell)
3
6-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Lat Pulldown
3
8-10 reps
-
1C
Leg Extension
3
10-15 reps
-
2A
Incline Curl (Dumbbell)
3
6-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Lat Pulldown
3
8-10 reps
-
1C
Leg Extension
3
10-15 reps
-
2A
Incline Curl (Dumbbell)
3
6-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Lat Pulldown
3
8-10 reps
-
1C
Leg Extension
3
10-15 reps
-
2A
Incline Curl (Dumbbell)
3
6-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Lat Pulldown
3
8-10 reps
-
1C
Leg Extension
3
10-15 reps
-
2A
Incline Curl (Dumbbell)
3
6-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Lat Pulldown
3
8-10 reps
-
1C
Leg Extension
3
10-15 reps
-
2A
Incline Curl (Dumbbell)
3
6-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Lat Pulldown
3
8-10 reps
-
1C
Leg Extension
3
10-15 reps
-
2A
Incline Curl (Dumbbell)
3
6-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Lat Pulldown
3
8-10 reps
-
1C
Leg Extension
3
10-15 reps
-
2A
Incline Curl (Dumbbell)
3
6-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Lat Pulldown
3
8-10 reps
-
1C
Leg Extension
3
10-15 reps
-
2A
Incline Curl (Dumbbell)
3
6-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Lat Pulldown
3
8-10 reps
-
1C
Leg Extension
3
10-15 reps
-
2A
Incline Curl (Dumbbell)
3
6-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
8-12 reps
-
1B
Bench Press (Close Grip)
4
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hammer Curl (Dumbbell)
4
8-12 reps
-
2C
JM Press (Smith Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
8-12 reps
-
1B
Bench Press (Close Grip)
4
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hammer Curl (Dumbbell)
4
8-12 reps
-
2C
JM Press (Smith Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
8-12 reps
-
1B
Bench Press (Close Grip)
4
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hammer Curl (Dumbbell)
4
8-12 reps
-
2C
JM Press (Smith Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
8-12 reps
-
1B
Bench Press (Close Grip)
4
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hammer Curl (Dumbbell)
4
8-12 reps
-
2C
JM Press (Smith Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
8-12 reps
-
1B
Bench Press (Close Grip)
4
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hammer Curl (Dumbbell)
4
8-12 reps
-
2C
JM Press (Smith Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
8-12 reps
-
1B
Bench Press (Close Grip)
4
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hammer Curl (Dumbbell)
4
8-12 reps
-
2C
JM Press (Smith Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
8-12 reps
-
1B
Bench Press (Close Grip)
4
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hammer Curl (Dumbbell)
4
8-12 reps
-
2C
JM Press (Smith Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
8-12 reps
-
1B
Bench Press (Close Grip)
4
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hammer Curl (Dumbbell)
4
8-12 reps
-
2C
JM Press (Smith Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
8-12 reps
-
1B
Bench Press (Close Grip)
4
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hammer Curl (Dumbbell)
4
8-12 reps
-
2C
JM Press (Smith Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
8-12 reps
-
1B
Bench Press (Close Grip)
4
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hammer Curl (Dumbbell)
4
8-12 reps
-
2C
JM Press (Smith Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
8-12 reps
-
1B
Bench Press (Close Grip)
4
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hammer Curl (Dumbbell)
4
8-12 reps
-
2C
JM Press (Smith Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
8-12 reps
-
1B
Bench Press (Close Grip)
4
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hammer Curl (Dumbbell)
4
8-12 reps
-
2C
JM Press (Smith Machine)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)
3 Sets
@8-10
1B
Pullover (Dumbbell)
3 Sets
6-12 Reps
-
2A
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
-
2B
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
-
3A
Bench Press (Dumbbell)
3 Sets
3-5 Reps
-
3B
Tricep Extension (Cable)
3 Sets
10-15 Reps
-
3C
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
Day 2
1A
Squat (Smith Machine)
4 Sets
10-15 Reps
-
1B
Lat Pulldown
3 Sets
8-10 Reps
-
1C
Leg Extension
3 Sets
10-15 Reps
-
2A
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
-
2B
Standing Calf Raise
3 Sets
15-20 Reps
-
3A
Leg Press
4 Sets
10-15 Reps
-
3B
Dumbbell Row
3 Sets
8-12 Reps
-
Day 3
1A
Preacher Curl (EZ Bar)
4 Sets
8-12 Reps
-
1B
Bench Press (Close Grip)
4 Sets
8-10 Reps
-
2A
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
2B
Hammer Curl (Dumbbell)
4 Sets
8-12 Reps
-
2C
JM Press (Smith Machine)
3 Sets
8-12 Reps
-