Program Description
Jump into spring/summer
Program Overview
- LevelNovice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedJun 13, 2025 06:25
- Last EditedJun 18, 2025 07:50
Summary
Get ready to transform your physique with the Spring Guide, an 8-week program designed to challenge and inspire you! This program features four training days each week, focusing on compound movements and targeted supersets to build strength and endurance. You'll engage in a variety of exercises, from Smith machine squats to barbell bench presses, ensuring a comprehensive workout for every major muscle group. Perfect for lifters of all levels, this plan will help you achieve your fitness goals while keeping your workouts fresh and effective. Embrace the journey and watch your progress blossom!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Curl4 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 Press3 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-Up3 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 Squat3 Sets
20 Reps
-
4
Leg Extension3 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 Pulldown3 Sets
10 Reps
-
3
Seated Row (Machine)3 Sets
10 Reps
-
4A
Hammer Curl (Dumbbell)3 Sets
15 Reps
-
4B
Concentration Curl3 Sets
12 Reps
-
5A
Up Down Plank3 Sets
15 Reps
-
5B
Side Plank with Reach Through3 Sets
15 Reps
-
5C
Abs Crunch (Weighted)3 Sets
15 Reps
-