Intermediate–AdvancedFree

ETM Summer Training Block

Train your entire body to unlock a Shredded, Powerful, Muscular Physique; complete with levels of functional strength and athleticism you never thought possible

Aidan E.· Jul 2025

iOS & Android

Overview

Length

8 weeks

Days / week

7 days

Level

Intermediate, Advanced

Goal

Muscle, Strength, Athletics, Bodyweight Fitness, Women's

Equipment

Full Gym

Session length

90 min

(MOST IMPORTANT!!!) This Program Involves a Daily Practice of 100 Calf Raises 100 Bicep Curls and 50 abdominal contraction reps - The variations you do of these can be different every day, but the movements and reps themselves MUST BE COMPLETED NO MATTER WHAT!!! - These 3 Exercises should take NO MORE than 15 minutes total to do daily - They can be completed at any time of the day, even separate from the workouts/cardio - This is why there are not any extra biceps or Calves (Leg Raises count for abs on calisthenics days) ALSO: - If your goal is weight loss I recommend aiming for 10,000 steps per day in addition to any cardio you do and eating 1-1.2g per LB of bodyweight to maximize muscle growth and recovery (Even while in a deficit). - Read the description of every exercise for set, rep, progression, and exercise substitution parameters. - The Point is the MOVEMENT PATTERNS not necessarily doing the exact same movement every-time. This program is intense and must be engaged with everyday so don't be afraid of being flexible with exercises and leaving a few reps in reserve on heavy compound exercises especially!!

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 7 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

17.6%

Lats

14.3%

Front Delts

9.7%

Abs

9.7%

Triceps

8.9%

Quadriceps

8.4%

Chest

Biceps

4.6%

Middle Delts

4.2%

Glutes

4.1%

Hamstrings

3.8%

Neck

3.1%

Lower Back

1.8%

Rear Delts

1.7%

Other

0.5%

Adductors

0.4%

Forearms

0.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
Superset
1A	Face Pull	4	15 reps	—
1B	Bench Press (Barbell)	2	5 reps	@8
		1	5 reps	@10
2	Cable Flexion Row	2	15 reps	—
3	Single Arm Row (Dumbbell)	2	15 reps	—
4	Tricep Rope Push Down (Cable)	2	0 reps	@10
5	Lateral Raise (Cable)	2	0 reps	@10
6	Upright Row (Cable)	1	15 reps	@10
		1	0 reps	@10
7	Hip Thrust (Machine)	1	20 reps	—
		1	15 reps	—
		2	10 reps	—
8	Leg Extension	1	15 reps	@10
		2	0 reps	@10

#	Exercise	Sets	Reps
1	Run	1	0 reps
Superset
2A	Sissy Squat	10	10 reps
2B	Pull-Up (Neutral Grip, Bodyweight)	10	5 reps
2C	Dip (Bodyweight)	10	5 reps
2D	Inverted Row	10	10 reps
2E	JM Pushup	10	10 reps
2F	Leg Raise (Captain's Chair)	10	10 reps

#	Exercise	Sets	Reps
1	Landmine Oblique Twist	2	0 reps
Superset
2A	Neck Flexion	3	0 reps
2B	Neck Extension	3	0 reps
3	Hand Gripper	3	0 reps

#	Exercise	Sets	Reps	Load
Superset
1A	Leg Curl	3	0 reps	@10
1B	Back Extension	3	0 reps	@7
Superset
2A	Platz Squat	3	10 reps	@8
2B	Bent Over Row (Barbell)	2	10 reps	@8
Superset
3A	Face Pull	3	15 reps	—
3B	Incline Chest Press (Machine)	2	0 reps	@10
4	High Row	2	10 reps	@10
5	Lat Pulldown (Single Arm)	2	0 reps	@10
6	Upright Row (Cable)	1	15 reps	@10
		1	0 reps	@10
7	Tricep Pushdown (Cable)	1	0 reps	@10
		1	0 reps	—
8	Lateral Raise (Cable)	2	0 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Bulgarian Split Squat (Dumbbell)	2	8 reps	—
1B	Stiff Leg Deadlift (Dumbbell)	2	10 reps	—
Superset
2A	Overhead Press (Barbell)	3	10 reps	@8
2B	Wide Grip Lat Pulldown	3	15 reps	—
3	Overhead Tricep Extension (Cable)	2	0 reps	@10
4	Lateral Raise (Cable)	2	0 reps	@10
5	Upright Row (Cable)	1	15 reps	@10
		1	0 reps	@10
Superset
6A	Pendulum Squat	2	15 reps	—
6B	Good Morning	2	15 reps	—
Superset
7A	Pullover (Dumbbell)	1	20 reps	—
7B	Standing Pullover (Cable)	1	20 reps	—

#	Exercise	Sets	Reps
1	Run	1	0 reps
Superset
2A	Sissy Squat	10	10 reps
2B	Pull-Up (Neutral Grip, Bodyweight)	10	5 reps
2C	Dip (Bodyweight)	10	5 reps
2D	Inverted Row	10	10 reps
2E	JM Pushup	10	10 reps
2F	Leg Raise (Captain's Chair)	10	10 reps

#	Exercise	Sets	Reps
1	Kettlebell Pull Through	2	10 reps
Superset
2A	Neck Flexion	3	0 reps
2B	Neck Extension	3	0 reps
3	Hand Gripper	3	0 reps

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, ETM Summer Training Block is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

ETM Summer Training Block is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

ETM Summer Training Block is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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