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>>>
