8 Weeks of Summer Body Workouts for Men

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>>>

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