logo
BoostcampPNG

Spring Guide

by Bri H.

Program Description

Jump into spring/summer

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 13, 2025 06:25
  • Last Edited
    Jun 13, 2025 06:59
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
2
2
6 reps
8 reps
-
-
1B
Split Squat Front Foot Elevated (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hamstring Curl
4
15 reps
-
5
Hip Thrust (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
2
2
6 reps
8 reps
-
-
1B
Split Squat Front Foot Elevated (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hamstring Curl
4
15 reps
-
5
Hip Thrust (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
2
2
8 reps
10 reps
-
-
1B
Step-Up (Weighted)
4
8 reps
-
2A
Romanian Deadlift (Dumbbell)
3
10 reps
-
2B
Single Leg Hip Thrust
3
8 reps
-
3A
Single Leg Deadlift
1
2
8 reps
10 reps
-
-
3B
Sumo Deadlift (Dumbbell)
3
10 reps
-
4A
Glute Bridge Hold
3
0.5 mins
-
4B
Hip Thrust (Band)
3
0.5 mins
-
4C
Clamshells (Band)
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
2
2
8 reps
10 reps
-
-
1B
Step-Up (Weighted)
4
8 reps
-
2A
Romanian Deadlift (Dumbbell)
3
10 reps
-
2B
Single Leg Hip Thrust
3
8 reps
-
3A
Single Leg Deadlift
1
2
8 reps
10 reps
-
-
3B
Sumo Deadlift (Dumbbell)
3
10 reps
-
4A
Glute Bridge Hold
3
0.5 mins
-
4B
Hip Thrust (Band)
3
0.5 mins
-
4C
Clamshells (Band)
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
5
6 reps
-
1B
Calf Raise (Machine)
5
20 reps
-
2
Leg Press
4
10 reps
-
3A
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
-
3B
Step-Up (Weighted)
3
10 reps
-
4
Hyperextension
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
5
6 reps
-
1B
Calf Raise (Machine)
5
20 reps
-
2
Leg Press
4
10 reps
-
3A
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
-
3B
Step-Up (Weighted)
3
10 reps
-
4
Hyperextension
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
5 reps
-
2A
Reverse Lunge (Barbell)
4
8 reps
-
2B
Front Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift
3
10 reps
-
4
Glute Kickback
3
10 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Abductor (Machine)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
5 reps
-
2A
Reverse Lunge (Barbell)
4
8 reps
-
2B
Front Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift
3
10 reps
-
4
Glute Kickback
3
10 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Abductor (Machine)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
8 reps
-
-
2A
Single Arm Bench Press
3
8 reps
-
2B
Push Up (Incline)
3
8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Decline Sit Up (Weighted)
3
20 reps
-
4B
Russian Twist (Dumbbell)
3
20 reps
-
4C
V-Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
8 reps
-
-
2A
Single Arm Bench Press
3
8 reps
-
2B
Push Up (Incline)
3
8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Decline Sit Up (Weighted)
3
20 reps
-
4B
Russian Twist (Dumbbell)
3
20 reps
-
4C
V-Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Chest Fly (Dumbbell)
3
12 reps
-
3A
Arnold Press
3
8 reps
-
3B
Tricep Extension (Dumbbell)
3
10 reps
-
3C
Lateral Raise (Dumbbell)
3
8 reps
-
4A
Mountain Climber
3
AMRAP
-
4B
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Chest Fly (Dumbbell)
3
12 reps
-
3A
Arnold Press
3
8 reps
-
3B
Tricep Extension (Dumbbell)
3
10 reps
-
3C
Lateral Raise (Dumbbell)
3
8 reps
-
4A
Mountain Climber
3
AMRAP
-
4B
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
4
6 reps
-
1B
Lying Reverse Fly
4
6 reps
-
2A
Standing Shoulder Press (Dumbbell)
4
8 reps
-
2B
Upright Row (Dumbbell)
4
10 reps
-
3A
Lateral Raise (Cable)
4
8 reps
-
3B
Bicep Curl (Cable)
4
10 reps
-
4A
Bicycle Crunch
3
10 reps
-
4B
Russian Twist
3
20 reps
-
4C
Plank with Shoulder Taps
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
4
6 reps
-
1B
Lying Reverse Fly
4
6 reps
-
2A
Standing Shoulder Press (Dumbbell)
4
8 reps
-
2B
Upright Row (Dumbbell)
4
10 reps
-
3A
Lateral Raise (Cable)
4
8 reps
-
3B
Bicep Curl (Cable)
4
10 reps
-
4A
Bicycle Crunch
3
10 reps
-
4B
Russian Twist
3
20 reps
-
4C
Plank with Shoulder Taps
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
2
2
6 reps
8 reps
-
-
1B
Push Up (Knees)
2
2
8 reps
10 reps
-
-
2A
Chest Press (Machine)
3
10 reps
-
2B
Tricep Kickback
3
8 reps
-
3A
Lateral Raise (Dumbbell)
3
8 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3C
Single Arm Overhead Tricep Extension
3
12 reps
-
4A
Plank with Shoulder Taps
3
AMRAP
-
4B
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
2
2
6 reps
8 reps
-
-
1B
Push Up (Knees)
2
2
8 reps
10 reps
-
-
2A
Chest Press (Machine)
3
10 reps
-
2B
Tricep Kickback
3
8 reps
-
3A
Lateral Raise (Dumbbell)
3
8 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3C
Single Arm Overhead Tricep Extension
3
12 reps
-
4A
Plank with Shoulder Taps
3
AMRAP
-
4B
Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
8 reps
10 reps
-
-
2A
Romanian Deadlift (Barbell)
4
10 reps
-
2B
B-Stance Romanian Deadlift (Trap Bar)
4
8 reps
-
3A
Walking Lunge (Dumbbell)
3
12 reps
-
3B
Goblet Squat
3
20 reps
-
4
Leg Extension
3
15 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
8 reps
10 reps
-
-
2A
Romanian Deadlift (Barbell)
4
10 reps
-
2B
B-Stance Romanian Deadlift (Trap Bar)
4
8 reps
-
3A
Walking Lunge (Dumbbell)
3
12 reps
-
3B
Goblet Squat
3
20 reps
-
4
Leg Extension
3
15 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
6
6 reps
-
2
Romanian Deadlift (Dumbbell)
2
2
8 reps
10 reps
-
-
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3B
Goblet Squat
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
6
6 reps
-
2
Romanian Deadlift (Dumbbell)
2
2
8 reps
10 reps
-
-
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3B
Goblet Squat
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
8 reps
-
2A
Leg Press
4
12 reps
-
2B
Single Leg Press
4
8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3B
Step-Up (Weighted)
3
8 reps
-
4
Hamstring Curl
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
8 reps
-
2A
Leg Press
4
12 reps
-
2B
Single Leg Press
4
8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3B
Step-Up (Weighted)
3
8 reps
-
4
Hamstring Curl
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
10 reps
-
2
Hip Thrust (Barbell)
4
12 reps
-
3A
Bulgarian Split Squat (Barbell)
3
10 reps
-
3B
Romanian Deadlift (Barbell)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Hyperextension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
10 reps
-
2
Hip Thrust (Barbell)
4
12 reps
-
3A
Bulgarian Split Squat (Barbell)
3
10 reps
-
3B
Romanian Deadlift (Barbell)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Hyperextension
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
2
2
6 reps
8 reps
-
-
1B
Push Up (Knees)
4
6 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4A
Hammer Curl (Dumbbell)
3
15 reps
-
4B
Concentration Curl
3
12 reps
-
5A
Up Down Plank
3
15 reps
-
5B
Side Plank with Reach Through
3
15 reps
-
5C
Abs Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
2
2
6 reps
8 reps
-
-
1B
Push Up (Knees)
4
6 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4A
Hammer Curl (Dumbbell)
3
15 reps
-
4B
Concentration Curl
3
12 reps
-
5A
Up Down Plank
3
15 reps
-
5B
Side Plank with Reach Through
3
15 reps
-
5C
Abs Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Wide-Grip Row (Cable)
4
8 reps
-
1B
Single Arm Iso Row
4
6 reps
-
2A
Straight Arm Pulldown
3
8 reps
-
2B
Behind-the-Neck Lat Pulldown
3
8 reps
-
3A
Rotating Bicep Curl
3
8 reps
-
3B
Bicep Curl (Cable)
3
10 reps
-
4A
Reaching Situp
3
AMRAP
-
4B
Burpee
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Wide-Grip Row (Cable)
4
8 reps
-
1B
Single Arm Iso Row
4
6 reps
-
2A
Straight Arm Pulldown
3
8 reps
-
2B
Behind-the-Neck Lat Pulldown
3
8 reps
-
3A
Rotating Bicep Curl
3
8 reps
-
3B
Bicep Curl (Cable)
3
10 reps
-
4A
Reaching Situp
3
AMRAP
-
4B
Burpee
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
4
10 reps
-
1B
Cable Low Row
4
8 reps
-
2A
Lat Pulldown (Single Arm)
3
10 reps
-
2B
Face Pull
3
10 reps
-
3A
Bent Over Row (Dumbbell)
3
8 reps
-
3B
Bicep Curl (Dumbbell)
3
10 reps
-
4
Skull Crusher (Barbell)
2
1
1
8 reps
10 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
4
10 reps
-
1B
Cable Low Row
4
8 reps
-
2A
Lat Pulldown (Single Arm)
3
10 reps
-
2B
Face Pull
3
10 reps
-
3A
Bent Over Row (Dumbbell)
3
8 reps
-
3B
Bicep Curl (Dumbbell)
3
10 reps
-
4
Skull Crusher (Barbell)
2
1
1
8 reps
10 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Inverted Row
3
AMRAP
-
1B
Barbell Row
4
10 reps
-
2A
Lat Pulldown
4
10 reps
-
2B
Tricep Rope Push Down (Cable)
4
8 reps
-
3
Seated Row (Machine)
3
10 reps
-
4A
Bicep Curl (Dumbbell)
3
10 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Inverted Row
3
AMRAP
-
1B
Barbell Row
4
10 reps
-
2A
Lat Pulldown
4
10 reps
-
2B
Tricep Rope Push Down (Cable)
4
8 reps
-
3
Seated Row (Machine)
3
10 reps
-
4A
Bicep Curl (Dumbbell)
3
10 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Squat (Smith Machine)
2 Sets
2 Sets
6 Reps
8 Reps
-
-
1B
Split Squat Front Foot Elevated (Smith Machine)
4 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
4
Hamstring Curl
4 Sets
15 Reps
-
5
Hip Thrust (Machine)
3 Sets
15 Reps
-
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
6 Reps
8 Reps
-
-
2A
Single Arm Bench Press
3 Sets
8 Reps
-
2B
Push Up (Incline)
3 Sets
8 Reps
-
3A
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
4A
Decline Sit Up (Weighted)
3 Sets
20 Reps
-
4B
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
4C
V-Up
3 Sets
20 Reps
-
Day 3
1
Sumo Deadlift (Barbell)
1 Set
2 Sets
8 Reps
10 Reps
-
-
2A
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
2B
B-Stance Romanian Deadlift (Trap Bar)
4 Sets
8 Reps
-
3A
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
3B
Goblet Squat
3 Sets
20 Reps
-
4
Leg Extension
3 Sets
15 Reps
-
5
Hip Abductor (Machine)
3 Sets
20 Reps
-
Day 4
1A
Bent Over Row (Barbell)
2 Sets
2 Sets
6 Reps
8 Reps
-
-
1B
Push Up (Knees)
4 Sets
6 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Seated Row (Machine)
3 Sets
10 Reps
-
4A
Hammer Curl (Dumbbell)
3 Sets
15 Reps
-
4B
Concentration Curl
3 Sets
12 Reps
-
5A
Up Down Plank
3 Sets
15 Reps
-
5B
Side Plank with Reach Through
3 Sets
15 Reps
-
5C
Abs Crunch (Weighted)
3 Sets
15 Reps
-