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College Volume 3 (Chest Specialisation)

by Iwo Górski

Program Description

This program is designated for mostly intermediate lifters with at least 1 year of training experience that would want to get bigger and stronger but due to their busy schedules are unable to visit the temple of iron more than 3 times per week. As a college student often busy with countless hours of studying and limited amount of time to exercise at my disposal o made this program for people just like you and me, ones ‘always in a hurry’ :) Caloric surplus is advised to see best gains when running the program Chest is regarded as a weak point that we want to improve with this program

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 29, 2025 03:39
  • Last Edited
    Jun 29, 2025 08:09
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
80%
2
Lat Pulldown
3
9-15 reps
RPE 7
3
Incline Chest Press (Machine)
2
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4A
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
4B
Pec Deck (Machine)
2
15-20 reps
RPE 10
5
Wide Grip Pull-Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
80%
2
Lat Pulldown
3
9-15 reps
RPE 7
3
Incline Chest Press (Machine)
2
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4A
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
4B
Pec Deck (Machine)
2
15-20 reps
RPE 10
5
Wide Grip Pull-Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
80%
2
Lat Pulldown
3
9-15 reps
RPE 7
3
Incline Chest Press (Machine)
2
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4A
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
4B
Pec Deck (Machine)
2
15-20 reps
RPE 10
5
Wide Grip Pull-Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
9 reps
80%
2
Lat Pulldown
3
9-15 reps
RPE 7
3
Incline Chest Press (Machine)
2
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4A
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
4B
Pec Deck (Machine)
2
15-20 reps
RPE 10
5
Wide Grip Pull-Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
80%
2
Lat Pulldown
2
9-15 reps
RPE 6
3
Incline Chest Press (Machine)
2
5-9 reps
RPE 8
4A
Chest Supported Row (Machine)
2
5-9 reps
RPE 8
4B
Pec Deck (Machine)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2A
Alternating Dumbbell Curl
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
2B
Skull Crusher (EZ Bar)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3A
Preacher Curl (Dumbbell)
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
3B
Face Pull
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2A
Alternating Dumbbell Curl
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
2B
Skull Crusher (EZ Bar)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3A
Preacher Curl (Dumbbell)
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
3B
Face Pull
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2A
Alternating Dumbbell Curl
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
2B
Skull Crusher (EZ Bar)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3A
Preacher Curl (Dumbbell)
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
3B
Face Pull
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2A
Alternating Dumbbell Curl
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
2B
Skull Crusher (EZ Bar)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3A
Preacher Curl (Dumbbell)
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
3B
Face Pull
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 7
RPE 8
2A
Alternating Dumbbell Curl
1
1
9-15 reps
9-15 reps
RPE 7
RPE 8
2B
Skull Crusher (EZ Bar)
1
1
5-9 reps
5-9 reps
RPE 7
RPE 8
3A
Preacher Curl (Dumbbell)
1
1
9-15 reps
9-15 reps
RPE 7
RPE 8
3B
Face Pull
1
1
15-20 reps
15-20 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
1
1
9-15 reps
9-15 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3 reps
85%
2
Deadlift (Barbell)
1
1 reps
90%
3
Bench Press (Barbell)
3
10 reps
65%
4
Bulgarian Split Squat (Dumbbell)
2
5-9 reps
RPE 8
5A
Leg Extension
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
5B
Lying Leg Curl
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
9-15 reps
RPE 9
7
Seated Calf Raise
1
15-20 reps
RPE 8
8
Neck Curl
2
15-20 reps
RPE 7
9
Pull-Up (Assisted)
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
4 reps
85%
2
Deadlift (Barbell)
1
2 reps
90%
3
Bench Press (Barbell)
3
10 reps
65%
4
Bulgarian Split Squat (Dumbbell)
2
5-9 reps
RPE 8
5A
Leg Extension
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
5B
Lying Leg Curl
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
9-15 reps
RPE 9
7
Seated Calf Raise
1
15-20 reps
RPE 8
8
Neck Curl
2
15-20 reps
RPE 7
9
Pull-Up (Assisted)
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5 reps
85%
2
Deadlift (Barbell)
1
3 reps
90%
3
Bench Press (Barbell)
3
10 reps
65%
4
Bulgarian Split Squat (Dumbbell)
2
5-9 reps
RPE 8
5A
Leg Extension
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
5B
Lying Leg Curl
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
9-15 reps
RPE 9
7
Seated Calf Raise
1
15-20 reps
RPE 8
8
Neck Curl
2
15-20 reps
RPE 7
9
Pull-Up (Assisted)
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
85%
2
Deadlift (Barbell)
1
4 reps
90%
3
Bench Press (Barbell)
3
10 reps
65%
4
Bulgarian Split Squat (Dumbbell)
2
5-9 reps
RPE 8
5A
Leg Extension
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
5B
Lying Leg Curl
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
9-15 reps
RPE 9
7
Seated Calf Raise
1
15-20 reps
RPE 8
8
Neck Curl
2
15-20 reps
RPE 7
9
Pull-Up (Assisted)
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3 reps
85%
2
Deadlift (Barbell)
1
1 reps
90%
3
Bench Press (Barbell)
3
8 reps
65%
4
Bulgarian Split Squat (Dumbbell)
2
5-9 reps
RPE 6
5A
Leg Extension
1
1
9-15 reps
9-15 reps
RPE 7
RPE 8
5B
Lying Leg Curl
1
1
9-15 reps
9-15 reps
RPE 7
RPE 8
6
Hanging Leg Raise
2
9-15 reps
RPE 7
7
Seated Calf Raise
1
15-20 reps
RPE 8
8
Neck Curl
2
15-20 reps
RPE 6
9
Pull-Up (Assisted)
1
1
9-15 reps
9-15 reps
RPE 7
RPE 8
Week 1
1 / 5 Weeks
Day 2
1
Lateral Raise (Dumbbell)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@10
2A
Alternating Dumbbell Curl
1 Set
1 Set
9-15 Reps
9-15 Reps
@9
@10
2B
Skull Crusher (EZ Bar)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@10
3A
Preacher Curl (Dumbbell)
1 Set
1 Set
9-15 Reps
9-15 Reps
@9
@10
3B
Face Pull
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
4
Lateral Raise (Cable)
1 Set
1 Set
9-15 Reps
9-15 Reps
@9
@10
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
80%
2
Lat Pulldown
3 Sets
9-15 Reps
@7
3
Incline Chest Press (Machine)
2 Sets
1 Set
5-9 Reps
5-9 Reps
@9
@10
4A
Chest Supported Row (Machine)
2 Sets
5-9 Reps
@10
4B
Pec Deck (Machine)
2 Sets
15-20 Reps
@10
5
Wide Grip Pull-Up
1 Set
AMRAP
@10
Day 3
1
Squat (Low Bar)
2 Sets
3 Reps
85%
2
Deadlift (Barbell)
1 Set
1 Reps
90%
3
Bench Press (Barbell)
3 Sets
10 Reps
65%
4
Bulgarian Split Squat (Dumbbell)
2 Sets
5-9 Reps
@8
5A
Leg Extension
1 Set
1 Set
9-15 Reps
9-15 Reps
@9
@10
5B
Lying Leg Curl
1 Set
1 Set
9-15 Reps
9-15 Reps
@9
@10
6
Hanging Leg Raise
2 Sets
9-15 Reps
@9
7
Seated Calf Raise
1 Set
15-20 Reps
@8
8
Neck Curl
2 Sets
15-20 Reps
@7
9
Pull-Up (Assisted)
1 Set
1 Set
9-15 Reps
9-15 Reps
@9
@10