The Summer Body Project: the Workout Routine

 

WEEK 1 – Full Fody – Goal: Acclimation Phase – Desgined by Jason Martuscello
* Complete 3-5 sets of each circuit

Day 1 – On; Day 2 – Off; Day 3 – On; Day 4 – Off; Day 5 – On; Day 6 – Off; Day 7 – Off

The Master List of Summer Body Project Exercises>>>

Day 1  
Exercise Reps
Circuit 1  
Dumbbell Bench Press 12
Back Squat 14
Circuit 2  
Single Arm Back Row 12
Dumbbell Lunge (each leg) 10
Circuit 3  
Pullup 12
Barbell Overhead Press 12
Circuit 4  
Hanging Leg Raise 14
Vertical Crunch w/ Medicine Ball 14
Day 3  
Exercise Reps
Circuit 1  
Barbell Deadlift 12
Single Arm Row 14
Circuit 2  
Pushups 14
Leg Press (each leg) 10
Circuit 3  
Front Raise w/ Plate 14
Dumbbell Incline Curls 16
Circuit 4  
Barbell Roll Outs 60 seconds
Barbell Skull Crushers 16
Day 5  
Exercise Reps
Circuit 1  
Dumbbell Lunge 12
Single Arm Row 14
Circuit 2  
Cable Fly 12
Hanging Leg Raise (each leg) 12
Circuit 3  
Leg Press 14
Dumbbell Reverse Fly 14
Circuit 4  
Vertical Crunch w/ Medicine Ball 12
Barbell Roll Outs 16

The Master List of Summer Body Project Exercises>>>

 

WEEK 2 – Push/Pull –  Goal: Muscular Endurance – Designed by Rob Smith

 

Day 1 – On; Day 2 – Off; Day 3 – On; Day 4 – Off; Day 5 – On; Day 6 – Off; Day 7 – On

 

The Master List of Summer Body Project Exercises>>>

 

Day 1    
Exercise Sets Reps
Dumbbell Bench Press (Incline) 5 10
Front Raises w/ Plate 5 10
Barbell Overhead Press 5 10
Barbell Skull Crushers 5 10
Day 3    
Exercise Sets Reps
Single Arm Row 5 10
Incline Curl 5 10
Barbell Curl 5 10
Pullup (20-30 sec. rest) 6 4
Day 5    
Exercise Sets Reps
Front Raises w/ Plate 5 10
Dumbbell Press 5 10
Dumbbell Kickbacks 5 10
Pushup 5 15
Day 7    
Exercise Sets Reps
Dumbbell Lunge (each leg) 5 8
Leg Press 5 10
Barbell Back Squat 5 10

The Master List of Summer Body Project Exercises>>>

WEEK 3 – Push/Pull – Goal – Strength/Hypertrophy – Designed by Tim McComsey

Day 1 – On; Day 2 – Off; Day 2 – On; Day 3 – On; Day 4 – Off; Day 5 – On; Day 6 – Off; Day 7 – On

The Master List of Summer Body Project Exercises>>>

Day 1 (90 sec. rest after each set)    
Exercise Sets Reps
Barbell Deadlifts 4 12, 10, 10, 8
Pullups 4 12, 10, 10, 8
Single Arm Row 4 12, 10, 10, 8
Barbell Curl 3 12, 10, 8
Incline Dumbbell Curls 3 12, 10, 8
Cable Curls 3 12, 10, 8
Day 3 (90 sec. rest after each set)    
Exercise Sets Reps
Leg Press 5 15, 12, 12, 10, 10
Back Squat 5 15, 12, 12, 10, 10
Dumbbell Lunge 5 15, 12, 12, 10, 10
Day 5 (90 sec. rest after each set)    
Exercise Sets Reps
Dumbbell Bench Press 4 12, 10, 10, 8
Pushups (weight on back if needed) 3 12
Cable Flyes 3 12, 10, 10
Barbell Overhead Shoulder Press 4 12, 10, 10, 8
Front Raises w/ Plate 3 12, 10, 10
Dumbbell Kickbacks 4 12, 10, 10, 8
Reverse Grip Pushdowns 3 12, 10, 10
Day 7 (90 sec. rest after each set)    
Exercise Sets Reps
Pullups 4 8
Single-Arm Row 4 8
Barbell Deadlifts 4 8
Cable Curls 3 12
Barbell Curls 3 12
Dumbbell Incline Curls 3 12

The Master List of Summer Body Project Exercises>>>

WEEK 4 – Upper/Lower Split – Goal: Strength/Hypertrophy – Designed by Jason Martuscello
* Complete 3-5 sets of each circuit

Day 1 – Off; Day 2 – On; Day 3 – On; Day 4 – Off; Day 5 – On; Day 6 – On; Day 7 – Off

The Master List of Summer Body Project Exercises>>>

Day 2  
Exercise Reps
Circuit 1  
Dumbbell Bench Press 8
Barbell Deadlift 8
Circuit 2  
Barbell Shoulder Press 8
Pullups 8
Circuit 3  
Cable Fly 8
Reverse Fly 8
Circuit 4  
Cable Curls 10
Dumbbell Kickbacks (each) 10
Day 3  
Exercise Reps
Circuit 1  
Barbell Front Squat 8
Vertical Crunch w/ Medicine Ball 8
Circuit 2  
Barbell Deadlift 8
Barbell Roll Outs 12
Circuit 3  
Dumbbell Lunge (each) 8
Hanging Leg Raise 12
Circuit 4  
Leg Press 12
Barbell Back Squat 10
Day 5  
Exercise Reps
Circuit 1  
Dumbbell Chest Press 10
Single Arm Row 10
Circuit 2  
Barbell Overhead Press 10
Pullup 10
Circuit 3  
Cable Fly 8
Reverse Fly 8
Circuit 4  
Reverse Grip Pushdowns (dropset) 12
Barbell Skull Crushers 10
Day 6  
Exercise Reps
Circuit 1  
Dumbbell Lunge (each) 8
Hanging Leg Raise 14
Circuit 2  
Barbell Back Squat 8
Circuit 3  
Barbell Deadlift 8
Circuit 4  
Vertical Crunch w/ Medicine Ball 12
Barbell Roll Outs 12

The Master List of Summer Body Project Exercises>>>

WEEK 5 – Upper/Lower Split + Total Body – Goal: Strength/Hypertrophy – Designed by Jason Martuscello
* Complete 3-5 sets of each circuit

Day 1 – On; Day 2 – On; Day 3 – On; Day 4 – Off; Day 5 – On; Day 6 – On; Day 7 – On

The Master List of Summer Body Project Exercises>>>

Day 1  
Exercise Reps
Circuit 1  
Dumbbell Bench Press 12
Single Arm Row 12
Circuit 2  
Barbell Overhead Press 8
Dumbbell Kickbacks (each) 12
Circuit 3  
Pullups 12
Barbell Curl 8
Circuit 4  
Fly Cable 10
Pushups Failure
Day 2  
Exercise Reps
Circuit 1  
Back Squat 8
Dumbbell Lunge (each) 10
Circuit 2  
Back Squat 10
Barbell Rollout 14
Circuit 3  
Leg Press 10
Dumbbell Lunge (each) 12
Day 3  
Exercise Reps
Circuit 1  
Dumbbell Lunge (each) 8
Single Arm Back Row 12
Circuit 2  
Barbell Deadlift 8
Dumbbell Bench Press 12
Circuit 3  
Leg Press 10
Barbell Shoulder Press 12
Circuit 4  
Hanging Leg Raise 12
Barbell Roll Out 12
Day 5  
Exercise Reps
Circuit 1  
Dumbbell Bench Press 8
Cable Fly 12
Circuit 2  
Barbell Deadlift 8
Single Arm Row 12
Circuit 3  
Barbell Overhead Press 12
Reverse Fly 10
Circuit 4  
Pullups 12
Front Raise w/ Plate 12
Day 6  
Exercise Reps
Circuit 1  
Back Squat 10
Hanging Leg Raise 12
Circuit 2  
Dumbbell Lunge (each) 8
Vertical Crunch w/ Medicine Ball 12
Circuit 3  
Leg Press 10
Barbell Roll Out 12
Circuit 4  
Reverse Fly 12
Vertical Crunch w/ Medicine Ball 10
Day 7  
Exercise Reps
Circuit 1  
Barbell Deadlift 10
Barbell Overhead Press 12
Circuit 2  
Barbell Back Squat 12
Single Arm Row 10
Circuit 3  
Pullup 10
Hanging Leg Raise 12
Circuit 4  
Dumbbell Incline Curl 12
Dumbbell Kickback 12

The Master List of Summer Body Project Exercises>>>

WEEK 6 – Total Body – Goal: Power – Tim McComsey

Day 1 – Off; Day 2 – Off; Day 3 – On; Day 4 – Off; Day 5 – On; Day 6 – Off; Day 7 – On

The Master List of Summer Body Project Exercises>>>

Day 3 (3 min. breaks between sets)    
Exercise Sets Reps
Leg Press 3 8, 6, 6
Barbell Deadlift 3 8, 6, 6
Dumbbell Bench Press 3 8, 6, 6
Day 5 (3 min. breaks between sets)    
Exercise Sets Reps
Barbell Back Squat 3 8, 6, 4
Barbell Overhead Press 3 8, 6, 4
Dumbbell Incline Curls 2 6
Dumbbell Kickbacks 3 8, 6, 6
Day 7 (3 min. breaks between sets)    
Exercise Sets Reps
Leg Press 3 8, 6, 4
Single Arm Row 3 8, 6, 4
Barbell Curl 3 8, 6, 6
Barbell Skull Crushers 2 6

The Master List of Summer Body Project Exercises>>>

WEEK 7 – Old School Bodybuilding Splits – Goal: Strength and Hypertrophy – Rob Smith

Day 1 – Off; Day 2 – On; Day 3 – On; Day 4 – On; Day 5 – Off; Day 6 – On; Day 7 – On

The Master List of Summer Body Project Exercises>>>

Day 2    
Exercise Sets Reps
Single Arm Row 4 10, 8, 8, 10
Barbell Deadlifts 4 10, 8, 8, 10
Dumbbell Incline Curls 4 12, 10, 10, 12
Barbell Curls 4 8, 6, 6, 8
Pullups 4 Failure
Day 3    
Exercise Sets Reps
Dumbbell Incline Bench Press 4 10, 8, 8, 10
Dumbbell Bench Press 4 10, 8, 8, 10
Dumbbell Kickbacks 4 12, 8, 8, 12
Barbell Skull Crushers 5 12, 8, 8, 8, 12
Cable Flyes 4 12, 12, 10, 10
Day 4    
Exercise Sets Reps
Leg Press 5 20, 20, 12, 10, 10
Barbell Back Squat 4 10
Dumbbell Lunges 4 10 each leg
Day 6    
Exercise Sets Reps
Front Raises w/ Plate 4 8-10
Barbell Overhead Press 4 8, 6, 6, 8
Dumbbell Reverse Fly 4 10, 8, 8, 10
Vertical Crunch w/ Medicine Ball 4 12 (increase intensity)
Hanging Leg Raises 4 12
Day 7 (30 sec. rest between sets)    
Exercise Sets Reps
Russian Twist w/25-30lb Dumbbells 8 20 sec. full intensity
Vertical Crunch w/ Medicine Ball 8 10

The Master List of Summer Body Project Exercises>>>

WEEK 8 – Old School Bodybuilding Splits – Goal: Strength and Hypertrophy – Designed by Tim McComsey

Day 1 – On; Day 2 – On; Day 3 – On; Day 4 – Off; Day 5 – On; Day 6 – On; Day 7 – On

The Master List of Summer Body Project Exercises>>>

Day 1 (60 sec. break b/w sets)    
Exercise Sets Reps
Barbell Deadlift 5 10, 10, 8, 8, 8
Single Arm Dumbbell Row 4 10, 10, 8, 8
Pullups 4 10, 10, 8, 8
Barbell Curls 5 10, 10, 8, 8, 8
Incline Dumbbell Curls 4 10, 10, 8, 8
Cable Curls 4 10, 10, 8, 8
Day 2  
Exercise Reps
Jog (Warmup) 5 min.
Sprint 20 sec.
Walk 40 sec
Repeat sprint/walk 10 times  
Day 3 (60 sec. rest b/w sets)    
Exercise Sets Reps
Dumbbell Chest Press 5 10, 10, 8, 8, 8
Pushups (add weight if needed) 4 10, 10, 8, 8
Cable Flyes 4 10, 10, 8, 8
Barbell Skull Crushers 5 10, 10, 8, 8, 8
Dumbbell Tricep Kickbacks 4 10, 10, 8, 8
Dumbbell Reverse Grip Pushdowns 4 10, 10, 8, 8
Day 5 (60 sec. rest b/w sets)    
Exercise Sets Reps
Barbell Back Squat 5 10, 10, 8, 8, 8
Leg Press 5 10, 10, 8, 8, 8
Dumbbell Lunge 4 10
Day 6    
Exercise Sets Reps
Barbell Overhead Shoulder Press 5 10, 10, 8, 8, 8
Front Raises w/ Plate 4 10, 10, 8, 8
Dumbbell Reverse Flyes 5 15, 12, 10, 10, 10
Hanging Leg Raise 3 15
Barbell Roll Outs 3 15
Vertical Crunch w/ Medicine Ball 3 15
Day 7 (complete circuit 2 times)  
Spin Bike Reps
Warmup 5 min.
Increase Resistance-Fast 20 sec.
Slow 10 sec.
Repeat 5 min.
Ride Slow 2 min

The Master List of Summer Body Project Exercises>>>