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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