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Extra Credit

by Ashe T.
1 athletes joined

Program Description

A segmented training schedule to work around fitness classes, running, peloton or other activities. Focus areas are: Chest/Tricep, Back/Bicep and Legs/Core.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 01, 2025 02:42
  • Last Edited
    Jun 18, 2025 11:38

Summary

Unlock your potential with the **Extra Credit** program—a 6-week journey designed for those ready to push their limits. Committing just 3 days a week, you'll engage in a balanced mix of strength training exercises targeting major muscle groups, including the chest, back, and arms. Each session is structured to maximize intensity and effectiveness, ensuring you build muscle and enhance your overall fitness. Get ready to elevate your training and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Abs
17.5%
Triceps
9.6%
Upper Back
8.4%
Glutes
8.4%
Lats
7.9%
Front Delts
7.8%
Chest
7.7%
Quadriceps
7.1%
Hamstrings
6.1%
Biceps
6%
Middle Delts
4%
Calves
1.9%
Lower Back
1.8%
Adductors
1.7%
Forearms
1.3%
Olympic
1%
Abductors
1%
Rear Delts
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6
2
Tricep Kickback
3
10 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4
Decline Bench Press
3
10 reps
RPE 6
5
Tricep Extension (Cable)
3
10 reps
RPE 6
6
Chest Fly (Dumbbell)
3
10 reps
RPE 6
7
Half Turkish KB
6
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
3
Front Raise
3
10 reps
RPE 7
4
Bench Dip
3
15 reps
RPE 7
5
Push Up
3
10 reps
RPE 8
6
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 7
7
V-Up
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alt Bench Press
3
20 reps
RPE 8
2
Tricep Extension (Machine)
3
10 reps
RPE 8
3
Single Arm Shoulder Press
3
20 reps
RPE 8
4
Alt Chest Fly
3
20 reps
RPE 8
5
Tricep Extension (Dumbbell)
3
10 reps
RPE 8
6
Battle Ropes
4
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6
2
Tricep Kickback
3
10 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4
Decline Bench Press
3
10 reps
RPE 6
5
Tricep Extension (Cable)
3
10 reps
RPE 6
6
Chest Fly (Dumbbell)
3
10 reps
RPE 6
7
Half Turkish KB
6
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
3
Front Raise
3
10 reps
RPE 7
4
Bench Dip
3
15 reps
RPE 7
5
Push Up
3
10 reps
RPE 8
6
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 7
7
V-Up
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alt Bench Press
3
20 reps
RPE 8
2
Tricep Extension (Machine)
3
10 reps
RPE 8
3
Single Arm Shoulder Press
3
20 reps
RPE 8
4
Alt Chest Fly
3
20 reps
RPE 8
5
Tricep Extension (Dumbbell)
3
10 reps
RPE 8
6
Battle Ropes
4
1 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Iso Lateral Wide Pulldown
3
10 reps
RPE 7
2
Bent Over Row (Barbell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
4
Arnold Press
3
10 reps
RPE 7
5
Shrug (Barbell)
4
10 reps
RPE 9
6
Hammer Curl
3
10 reps
RPE 7
7
Plank with Shoulder Taps
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
Back Fly
3
12 reps
RPE 7
4
Seated Bicep Curl
3
10 reps
RPE 8
5
High Row
3
10 reps
RPE 8
6
Bicep Curl (Machine)
3
10 reps
RPE 8
7
Side Plank
6
20 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
3
12 reps
RPE 8
2
X Row
3
10 reps
RPE 8
3
Kettlebell Gorilla Row
3
20 reps
RPE 8
4
Pallof Press
3
20 reps
RPE 7
5
Alternating Dumbbell Curl
3
20 reps
RPE 8
6
Plank Row
3
20 reps
RPE 8
7
Waiter March
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Iso Lateral Wide Pulldown
3
10 reps
RPE 7
2
Bent Over Row (Barbell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
4
Arnold Press
3
10 reps
RPE 7
5
Shrug (Barbell)
4
10 reps
RPE 9
6
Hammer Curl
3
10 reps
RPE 7
7
Plank with Shoulder Taps
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
Back Fly
3
12 reps
RPE 7
4
Seated Bicep Curl
3
10 reps
RPE 8
5
High Row
3
10 reps
RPE 8
6
Bicep Curl (Machine)
3
10 reps
RPE 8
7
Side Plank
6
20 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
3
12 reps
RPE 8
2
X Row
3
10 reps
RPE 8
3
Kettlebell Gorilla Row
3
20 reps
RPE 8
4
Pallof Press
3
20 reps
RPE 7
5
Alternating Dumbbell Curl
3
20 reps
RPE 8
6
Plank Row
3
20 reps
RPE 8
7
Waiter March
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Hip Thrust (Machine)
4
6 reps
RPE 8
3
Single Leg Calf Raise
6
10 reps
RPE 6
4
Hack Squat
3
10 reps
RPE 7
5
Cable March
3
20 reps
RPE 8
6
Kettlebell Swing
3
10 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Goblet Squat
3
10 reps
RPE 7
3
Side Lunge
3
20 reps
RPE 7
4
Single Leg Romanian Deadlift
3
20 reps
RPE 8
5
Side Bend (Dumbbell)
3
20 reps
RPE 7
6
Pull Through (Cable)
3
12 reps
RPE 8
7
Frog Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
20 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
3
Bear To Kick
3
20 reps
RPE 8
4
Glute Kickback (Cable)
3
20 reps
RPE 8
5
Single-Leg Leg Curl
3
20 reps
RPE 8
6
Trx Pistol Squat
3
20 reps
RPE 9
7
Resisted Dead Bug
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Hip Thrust (Machine)
4
6 reps
RPE 8
3
Single Leg Calf Raise
6
10 reps
RPE 6
4
Hack Squat
3
10 reps
RPE 7
5
Cable March
3
20 reps
RPE 8
6
Kettlebell Swing
3
10 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Goblet Squat
3
10 reps
RPE 7
3
Side Lunge
3
20 reps
RPE 7
4
Single Leg Romanian Deadlift
3
20 reps
RPE 8
5
Side Bend (Dumbbell)
3
20 reps
RPE 7
6
Pull Through (Cable)
3
12 reps
RPE 8
7
Frog Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
20 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
3
Bear To Kick
3
20 reps
RPE 8
4
Glute Kickback (Cable)
3
20 reps
RPE 8
5
Single-Leg Leg Curl
3
20 reps
RPE 8
6
Trx Pistol Squat
3
20 reps
RPE 9
7
Resisted Dead Bug
3
20 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@6
2
Tricep Kickback
3 Sets
10 Reps
@6
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6
4
Decline Bench Press
3 Sets
10 Reps
@6
5
Tricep Extension (Cable)
3 Sets
10 Reps
@6
6
Chest Fly (Dumbbell)
3 Sets
10 Reps
@6
7
Half Turkish KB
6 Sets
8 Reps
@7
Day 2
1
Iso Lateral Wide Pulldown
3 Sets
10 Reps
@7
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@7
3
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
4
Arnold Press
3 Sets
10 Reps
@7
5
Shrug (Barbell)
4 Sets
10 Reps
@9
6
Hammer Curl
3 Sets
10 Reps
@7
7
Plank with Shoulder Taps
4 Sets
20 Reps
@7
Day 3
1
High Bar Squat (Barbell)
3 Sets
10 Reps
@7
2
Hip Thrust (Machine)
4 Sets
6 Reps
@8
3
Single Leg Calf Raise
6 Sets
10 Reps
@6
4
Hack Squat
3 Sets
10 Reps
@7
5
Cable March
3 Sets
20 Reps
@8
6
Kettlebell Swing
3 Sets
10 Reps
@7
7
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@7