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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!
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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
-