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Big Booger Summer glow up adventure!

by Richard Sattro
1 athletes joined

Program Description

Basic Summer Rings program

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 01, 2024 10:06
  • Last Edited
    Jun 18, 2025 10:53

Summary

Embark on a transformative four-week journey with the Big Booger Summer Glow Up Adventure! Designed for three days a week, this program combines dynamic bodyweight supersets to sculpt your upper body, strengthen your core, and tone your legs. Expect to push your limits with exercises like Push-Ups, Ring Rows, and Split Squats, all tailored to maximize your gains from the comfort of home. Join in to elevate your fitness and shine bright this summer!
Muscle Engagement
Front
Back
MuscleSet
Triceps
18%
Abs
12%
Chest
10%
Quadriceps
10%
Upper Back
10%
Lats
8%
Glutes
8%
Rear Delts
8%
Front Delts
6%
Hamstrings
6%
Biceps
4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
AMRAP
RPE 10
1B
Ring Row
1
AMRAP
RPE 10
2A
Split Squat (Bodyweight)
1
AMRAP
-
2B
Reaching Situp
1
AMRAP
-
3A
Ring curl
1
AMRAP
-
3B
Monastery Tricep Extension
1
AMRAP
-
3C
Face Pull
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
AMRAP
RPE 10
1B
Ring Row
1
AMRAP
RPE 10
2A
Split Squat (Bodyweight)
1
AMRAP
-
2B
Reaching Situp
1
AMRAP
-
3A
Ring curl
1
AMRAP
-
3B
Monastery Tricep Extension
1
AMRAP
-
3C
Face Pull
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
AMRAP
RPE 10
1B
Ring Row
1
AMRAP
RPE 10
2A
Split Squat (Bodyweight)
1
AMRAP
-
2B
Reaching Situp
1
AMRAP
-
3A
Ring curl
1
AMRAP
-
3B
Monastery Tricep Extension
1
AMRAP
-
3C
Face Pull
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
AMRAP
RPE 10
1B
Ring Row
2
AMRAP
RPE 10
2A
Split Squat (Bodyweight)
2
AMRAP
-
2B
Reaching Situp
2
AMRAP
-
3A
Ring curl
2
AMRAP
-
3B
Monastery Tricep Extension
2
AMRAP
-
3C
Face Pull
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
AMRAP
RPE 10
1B
Ring Row
2
AMRAP
RPE 10
2A
Split Squat (Bodyweight)
2
AMRAP
-
2B
Reaching Situp
2
AMRAP
-
3A
Ring curl
2
AMRAP
-
3B
Monastery Tricep Extension
2
AMRAP
-
3C
Face Pull
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
AMRAP
RPE 10
1B
Ring Row
2
AMRAP
RPE 10
2A
Split Squat (Bodyweight)
2
AMRAP
-
2B
Reaching Situp
2
AMRAP
-
3A
Ring curl
2
AMRAP
-
3B
Monastery Tricep Extension
2
AMRAP
-
3C
Face Pull
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
AMRAP
RPE 10
1B
Ring Row
2
AMRAP
RPE 10
2A
Split Squat (Bodyweight)
2
AMRAP
-
2B
Reaching Situp
2
AMRAP
-
3A
Ring curl
2
AMRAP
-
3B
Monastery Tricep Extension
2
AMRAP
-
3C
Face Pull
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
AMRAP
RPE 10
1B
Ring Row
2
AMRAP
RPE 10
2A
Split Squat (Bodyweight)
2
AMRAP
-
2B
Reaching Situp
2
AMRAP
-
3A
Ring curl
2
AMRAP
-
3B
Monastery Tricep Extension
2
AMRAP
-
3C
Face Pull
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
AMRAP
RPE 10
1B
Ring Row
1
AMRAP
RPE 10
2A
Split Squat (Bodyweight)
1
AMRAP
-
2B
Reaching Situp
1
AMRAP
-
3A
Ring curl
1
AMRAP
-
3B
Monastery Tricep Extension
1
AMRAP
-
3C
Face Pull
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
AMRAP
RPE 10
1B
Ring Row
1
AMRAP
RPE 10
2A
Split Squat (Bodyweight)
1
AMRAP
-
2B
Reaching Situp
1
AMRAP
-
3A
Ring curl
1
AMRAP
-
3B
Monastery Tricep Extension
1
AMRAP
-
3C
Face Pull
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
RPE 10
1B
Ring Row
3
AMRAP
RPE 10
2A
Split Squat (Bodyweight)
3
AMRAP
-
2B
Reaching Situp
3
AMRAP
-
3A
Ring curl
3
AMRAP
-
3B
Monastery Tricep Extension
3
AMRAP
-
3C
Face Pull
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
RPE 10
1B
Ring Row
3
AMRAP
RPE 10
2A
Split Squat (Bodyweight)
3
AMRAP
-
2B
Reaching Situp
3
AMRAP
-
3A
Ring curl
3
AMRAP
-
3B
Monastery Tricep Extension
3
AMRAP
-
3C
Face Pull
3
AMRAP
-
Week 1
1 / 4 Weeks
Day 1
1A
Push Up
1 Set
AMRAP
@10
1B
Ring Row
1 Set
AMRAP
@10
2A
Split Squat (Bodyweight)
1 Set
AMRAP
-
2B
Reaching Situp
1 Set
AMRAP
-
3A
Ring curl
1 Set
AMRAP
-
3B
Monastery Tricep Extension
1 Set
AMRAP
-
3C
Face Pull
1 Set
AMRAP
-
Day 2
1A
Push Up
2 Sets
AMRAP
@10
1B
Ring Row
2 Sets
AMRAP
@10
2A
Split Squat (Bodyweight)
2 Sets
AMRAP
-
2B
Reaching Situp
2 Sets
AMRAP
-
3A
Ring curl
2 Sets
AMRAP
-
3B
Monastery Tricep Extension
2 Sets
AMRAP
-
3C
Face Pull
2 Sets
AMRAP
-
Day 3
1A
Push Up
1 Set
AMRAP
@10
1B
Ring Row
1 Set
AMRAP
@10
2A
Split Squat (Bodyweight)
1 Set
AMRAP
-
2B
Reaching Situp
1 Set
AMRAP
-
3A
Ring curl
1 Set
AMRAP
-
3B
Monastery Tricep Extension
1 Set
AMRAP
-
3C
Face Pull
1 Set
AMRAP
-