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BUBC PDF Training - Bootcamp Summer 23

The document outlines an 8-week summer shred program with exercises for each day, including full body and shoulder focused workouts. It provides the number of sets and reps for each exercise over the 8 weeks, with increasing intensity through lower reps and higher weights over time. Rest times between sets are also specified.

Uploaded by

ohlolkay
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
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887 views8 pages

BUBC PDF Training - Bootcamp Summer 23

The document outlines an 8-week summer shred program with exercises for each day, including full body and shoulder focused workouts. It provides the number of sets and reps for each exercise over the 8 weeks, with increasing intensity through lower reps and higher weights over time. Rest times between sets are also specified.

Uploaded by

ohlolkay
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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www.buckedup.

com

2023 SUMMER SHRED PROGRAM


DAY 1:

FULL BODY

EXERCISES

 REST TIME



WK 1

 WK 2

 WK 3

 WK 4

 WK 5

 WK 6

 WK 7

 WK 8


BETWEEN

Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps
(Weeks 1-4) SETS

1 x 2
1 x 2
1 x 3
1 x 3
1 x 2
1 x 2
1 x 3
1 x 3
45-60
Warm Up Jog
minutes minutes minutes minutes minutes minutes minutes minutes seconds

Barbell Forward 45-60


3x5 3x5 3x8 3x8 3x5 3x5 3x8 3x8
Fold to Pushup seconds

BOSU Ball 45-60


3 x 10 3 x 10 3 x 15 3 x 15 3 x 10 3 x 10 3 x 15 3 x 15
Crunches seconds

Barbell Bent Rows 45-60


3 x 12 3 x 12 3 x 10 3 x 10 3 x 12 3 x 12 3 x 10 3 x 10
*increase weight each week seconds

Planked Shoulder 45-60


3 x 10 3 x 10 3 x 15 3 x 15 3 x 10 3 x 10 3 x 15 3 x 15
Taps seconds

Barbell Squated 45-60


Thrusters
3 x 10 3 x 10 3x8 3x8 3 x 10 3 x 10 3x8 3x8
seconds
*increase weight each week

BOSU Ball
45-60
Bicycle Twists 3 x 10 3 x 10 3 x 15 3 x 15 3 x 10 3 x 10 3 x 15 3 x 15
seconds
(each side)

Barbell Deadlifts
45-60
3 x 10 3 x 10 3x8 3x8 3 x 10 3 x 10 3x8 3x8
*increase weight each week seconds
www.buckedup.com

Weighted Tic 45-60


Tocks
3 x 15 3 x 15 3 x 12 3 x 12 3 x 15 3 x 15 3 x 12 3 x 12
seconds
*increase weight each week

Inchworm to 45-60
3x8 3x8 3 x 10 3 x 10 3x8 3x8 3 x 10 3 x 10
Pushup seconds
DAY 2:

SHOULDERS

EXERCISES

 REST TIME



WK 1

 WK 2

 WK 3

 WK 4

 WK 5

 WK 6

 WK 7

 WK 8


BETWEEN

Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps
(Weeks 1-4) SETS

Single Arm
3 x 4
3 x 4
45-60
3 x 10 3 x 10 3 x 8 3 x 8 3 x 6 3 x 6
Shoulder Press
(max effort) (max effort) seconds
*increase weight each week

3 x 4
3 x 4
45-60
Lateral Raises

3 x 10 3 x 10 3 x 8 3 x 8 3 x 6 3 x 6
*increase weight each week
(max effort) (max effort) seconds

3 x 4
3 x 4
45-60
Front Raises

3 x 10 3 x 10 3 x 8 3 x 8 3 x 6 3 x 6
*increase weight each week
(max effort) (max effort) seconds

Bent Lateral
3 x 4
3 x 4
45-60
Raises
3 x 10 3 x 10 3 x 8 3 x 8 3 x 6 3 x 6
(max effort) (max effort) seconds
*increase weight each week

Shoulder Press
3 x 4
3 x 4
45-60
3 x 10 3 x 10 3 x 8 3 x 8 3 x 6 3 x 6
(both arms)

(max effort) (max effort) seconds


*increase weight each week
www.buckedup.com

45-60
Shoulder Dips 3 x 10 3 x 10 3 x 12 3 x 12 3 x 15 3 x 15 3 x 20 3 x 20
seconds
DAY 3:

LEG DAY

EXERCISES

 REST TIME



WK 1

 WK 2

 WK 3

 WK 4

 WK 5

 WK 6

 WK 7

 WK 8


BETWEEN

Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps
(Weeks 1-4) SETS

45-60
Quad Extention 3x8 3x8 3 x 10 3 x 10 3 x 12 3 x 12 3 x 15 3 x 15
seconds

Barbell Standing 3 x 6
3 x 6
45-60
Lunges (each leg)
3 x 12 3 x 12 3 x 10 3 x 10 3x8 3x8
*increase weight each week
(max effort) (max effort) seconds

Barbell Squats 3 x 6
3 x 6
45-60
3 x 12 3 x 12 3 x 10 3 x 10 3x8 3x8
*increase weight each week (max effort) (max effort) seconds

Weighted Hip 3 x 6
3 x 6
45-60
3 x 12 3 x 12 3 x 10 3 x 10 3x8 3x8
Thrust (max effort) (max effort) seconds

Weighted Calf 45-60


3 x 15 3 x 15 3 x 20 3 x 20 3 x 25 3 x 25 3 x 30 3 x 30
Raises seconds

Single Leg Dead 45-60


3x8 3x8 3 x 10 3 x 10 3 x 12 3 x 12 3 x 15 3 x 15
Lift (each leg) seconds

3 x 6
3 x 6
45-60
Dead Lift 3 x 12 3 x 12 3 x 10 3 x 10 3x8 3x8
(max effort) (max effort) seconds
www.buckedup.com

Booty Band 45-60


3 x 10 3 x 10 3 x 15 3 x 15 3 x 20 3 x 20 3 x 25 3 x 25
Jump Squats seconds

Stability Ball 45-60


3x8 3x8 3 x 10 3 x 10 3 x 12 3 x 12 3 x 15 3 x 15
Hamstring Curls seconds
DAY 4:

CARDIO + CORE

EXERCISES

 REST TIME



WK 1

 WK 2

 WK 3

 WK 4

 WK 5

 WK 6

 WK 7

 WK 8


BETWEEN

Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps
(Weeks 1-4) SETS

45-60
Warm Up Jog 2 minutes 2 minutes 3 minutes 3 minutes 4 minutes 4 minutes 5 minutes 5 minutes
seconds

Stability Ball 45-60


3 x 10 3 x 10 3 x 12 3 x 12 3 x 15 3 x 15 3 x 20 3 x 20
Crunches seconds

30-45
Jog 1 minute 1 minute 90 seconds 90 seconds 2 minutes 2 minutes 3 minutes 3 minutes
seconds

Medicine Ball Hip 3 x 10


3 x 10
3 x 12
3 x 12
3 x 15
3 x 15
3 x 20
3 x 20
45-60
Dips (each side) (each side) (each side) (each side) (each side) (each side) (each side) (each side) (each side) seconds

30-45
Jog 1 minute 1 minute 90 seconds 90 seconds 2 minutes 2 minutes 3 minutes 3 minutes
seconds

Stability Ball Back


3 x 10
3 x 10
3 x 12
3 x 12
3 x 15
3 x 15
3 x 20
3 x 20
45-60
Extensions

(each side) (each side) (each side) (each side) (each side) (each side) (each side) (each side) seconds
(Center, Left, Right)

30-45
Jog 1 minute 1 minute 90 seconds 90 seconds 2 minutes 2 minutes 3 minutes 3 minutes
seconds
www.buckedup.com

Side Planks
45-60
30 seconds 30 seconds 45 seconds 45 seconds 1 minutes 1 minutes 90 seconds 90 seconds
(each side) seconds

45-60
Sprint 30 seconds 30 seconds 45 seconds 45 seconds 1 minutes 1 minutes 90 seconds 90 seconds
seconds
DAY 5:

BACK + BICEPS

EXERCISES

 REST TIME



WK 1

 WK 2

 WK 3

 WK 4

 WK 5

 WK 6

 WK 7

 WK 8


BETWEEN

Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps
(Weeks 1-4) SETS

As Many Reps 45-60


Pullups 3x3 3x3 3x5 3x5 3x6 3x8 3 x 10
as Possible seconds

Lat Pull Downs


45-60
3 x 10 3 x 10 3x8 3x8 3x6 3x6 3x4 3x4
*increase weight each week seconds

Bent Lat Rows


45-60
3 x 10 3 x 10 3x8 3x8 3x6 3x6 3x4 3x4
*increase weight each week seconds

Segmented
1 set X
2 set X
1 set X
2 set X
1 set x
2 set x
1 set x
2 set x
45-60
Bicep Curls
5, 5, 5 5, 5, 5 7, 7, 7 7, 7, 7 8, 8, 8 8, 8, 8 10, 10, 10 10, 10, 10 seconds
*time under tension

Single Arm D
45-60
4x8 4x8 4 x 10 4 x 10 4 x 12 4 x 12 4 x 15 4 x 15
Ring Row seconds

Rope Attachment 45-60


3x8 3x8 3 x 10 3 x 10 3 x 12 3 x 12 3 x 15 3 x 15
Row seconds

Weighted Back 45-60


Extensions
3 x 10 3 x 10 3 x 12 3 x 12 3 x 15 3 x 15 3 x 20 3 x 20
(increase weight each week)
seconds
www.buckedup.com

Wide Barbell 45-60


Bicep Curls
3 x 10 3 x 10 3x8 3x8 3x6 3x6 3x4 3x4
*increase weight each week
seconds

45-60
Cable Pullovers 3x8 3x8 3 x 10 3 x 10 3 x 12 3 x 12 3 x 15 3 x 15
seconds
DAY 6:

CHEST + TRICEPS

EXERCISES

 REST TIME



WK 1

 WK 2

 WK 3

 WK 4

 WK 5

 WK 6

 WK 7

 WK 8


BETWEEN

Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps
(Weeks 1-4) SETS

As Many Reps 45-60


Pushups 3x8 3x8 3 x 10 3 x 10 3 x 15 3 x 15 3 x 20
as Possible seconds

Chest Flys
As Many Reps 45-60
W/ Cables
3x8 3x8 3 x 10 3 x 10 3 x 12 3 x 12 3 x 15
*increase weight each week
as Possible seconds

Smith Incline BB 45-60


Bench Press
3x8 3x8 3 x 10 3 x 10 4x8 4x8 4 x 10 4 x 10
*increase weight each week
seconds

Decline BB
45-60
Bench Press
3x8 3x8 3 x 10 3 x 10 4x8 4x8 4 x 10 4 x 10
*increase weight each week
seconds

Dumbbell Pull 45-60


Overs
3x8 3x8 3 x 10 3 x 10 4x8 4x8 4 x 10 4 x 10
*increase weight each week
seconds

Dumbbell Chest 45-60


Flys, Flat Bench
3x8 3x8 3 x 10 3 x 10 4x8 4x8 4 x 10 4 x 10
*increase weight each week
seconds

As Many Reps 45-60


Tricep Pushups 3x8 3x8 3 x 10 3 x 10 3 x 12 3 x 12 3 x 15
as Possible seconds
www.buckedup.com

As Many Reps 45-60


Skull Crushers 3x8 3x8 3 x 10 3 x 10 3 x 12 3 x 12 3 x 15
as Possible seconds

Tricep Extensions
3 x 10 3 x 10 3x8 3x8 3x6 3x6 3x4 3x4
45-60
*increase weight each week seconds
DAY 7:

REST DAY/ACTIVE REST DAY

Listen to your body. Take this day as a rest day

or and active rest day. You could do yoga, stretch,

go for a walk, hike, or ride. Enjoy your body!


www.buckedup.com

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