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BoostcampPNG

Fall 2025(Sep - Dec)

by Il T.

Program Description

hypotrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 01, 2025 08:31
  • Last Edited
    Sep 16, 2025 01:28

Summary

Get ready to transform your physique with the Fall 2025 workout program! Over the course of 15 weeks, you'll engage in a comprehensive strength training routine designed for three days a week, focusing on building muscle and enhancing overall fitness. Each session includes a mix of compound and isolation exercises, targeting key muscle groups such as the chest, back, and arms, with specific rep ranges to maximize growth. Perfect for lifters of all levels, this program will push you to new heights while ensuring you have the tools and guidance to succeed. Grab your gear and let's get to work!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Chest
11.5%
Hamstrings
9.9%
Upper Back
9.6%
Quadriceps
9.3%
Biceps
8.9%
Glutes
7.9%
Front Delts
6.9%
Lats
6.8%
Middle Delts
4.2%
Lower Back
4%
Forearms
3.4%
Rear Delts
2.5%
Adductors
1.3%
Abs
1%
Abductors
0.6%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Smith Machine)
4
-
3
Chest Fly (Machine)
3
-
4
Chest Press (Machine)
1
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Incline Curl (Dumbbell)
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Reverse Bicep Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Smith Machine)
4
-
3
Chest Fly (Machine)
3
-
4
Chest Press (Machine)
1
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Incline Curl (Dumbbell)
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Reverse Bicep Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Smith Machine)
4
-
3
Chest Fly (Machine)
3
-
4
Chest Press (Machine)
1
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Incline Curl (Dumbbell)
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Reverse Bicep Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Smith Machine)
4
-
3
Chest Fly (Machine)
3
-
4
Chest Press (Machine)
1
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Incline Curl (Dumbbell)
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Reverse Bicep Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Smith Machine)
4
-
3
Chest Fly (Machine)
3
-
4
Chest Press (Machine)
1
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Incline Curl (Dumbbell)
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Reverse Bicep Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Smith Machine)
4
-
3
Chest Fly (Machine)
3
-
4
Chest Press (Machine)
1
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Incline Curl (Dumbbell)
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Reverse Bicep Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Smith Machine)
4
-
3
Chest Fly (Machine)
3
-
4
Chest Press (Machine)
1
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Incline Curl (Dumbbell)
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Reverse Bicep Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Smith Machine)
4
-
3
Chest Fly (Machine)
3
-
4
Chest Press (Machine)
1
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Incline Curl (Dumbbell)
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Reverse Bicep Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Smith Machine)
4
-
3
Chest Fly (Machine)
3
-
4
Chest Press (Machine)
1
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Incline Curl (Dumbbell)
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Reverse Bicep Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Smith Machine)
4
-
3
Chest Fly (Machine)
3
-
4
Chest Press (Machine)
1
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Incline Curl (Dumbbell)
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Reverse Bicep Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Smith Machine)
4
-
3
Chest Fly (Machine)
3
-
4
Chest Press (Machine)
1
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Incline Curl (Dumbbell)
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Reverse Bicep Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Smith Machine)
4
-
3
Chest Fly (Machine)
3
-
4
Chest Press (Machine)
1
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Incline Curl (Dumbbell)
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Reverse Bicep Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Smith Machine)
4
-
3
Chest Fly (Machine)
3
-
4
Chest Press (Machine)
1
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Incline Curl (Dumbbell)
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Reverse Bicep Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Smith Machine)
4
-
3
Chest Fly (Machine)
3
-
4
Chest Press (Machine)
1
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Incline Curl (Dumbbell)
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Reverse Bicep Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Smith Machine)
4
-
3
Chest Fly (Machine)
3
-
4
Chest Press (Machine)
1
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Incline Curl (Dumbbell)
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Reverse Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
2
-
3
Bent Over Row (Barbell)
4
-
4
Shrug (Trap Bar)
4
-
5
Rear Delt Fly (Machine)
3
-
6
Dip (Bodyweight)
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
12-14 reps
-
9
Standing Pullover (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
2
-
3
Bent Over Row (Barbell)
4
-
4
Shrug (Trap Bar)
4
-
5
Rear Delt Fly (Machine)
3
-
6
Dip (Bodyweight)
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
12-14 reps
-
9
Standing Pullover (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
2
-
3
Bent Over Row (Barbell)
4
-
4
Shrug (Trap Bar)
4
-
5
Rear Delt Fly (Machine)
3
-
6
Dip (Bodyweight)
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
12-14 reps
-
9
Standing Pullover (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
2
-
3
Bent Over Row (Barbell)
4
-
4
Shrug (Trap Bar)
4
-
5
Rear Delt Fly (Machine)
3
-
6
Dip (Bodyweight)
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
12-14 reps
-
9
Standing Pullover (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
2
-
3
Bent Over Row (Barbell)
4
-
4
Shrug (Trap Bar)
4
-
5
Rear Delt Fly (Machine)
3
-
6
Dip (Bodyweight)
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
12-14 reps
-
9
Standing Pullover (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
2
-
3
Bent Over Row (Barbell)
4
-
4
Shrug (Trap Bar)
4
-
5
Rear Delt Fly (Machine)
3
-
6
Dip (Bodyweight)
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
12-14 reps
-
9
Standing Pullover (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
2
-
3
Bent Over Row (Barbell)
4
-
4
Shrug (Trap Bar)
4
-
5
Rear Delt Fly (Machine)
3
-
6
Dip (Bodyweight)
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
12-14 reps
-
9
Standing Pullover (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
2
-
3
Bent Over Row (Barbell)
4
-
4
Shrug (Trap Bar)
4
-
5
Rear Delt Fly (Machine)
3
-
6
Dip (Bodyweight)
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
12-14 reps
-
9
Standing Pullover (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
2
-
3
Bent Over Row (Barbell)
4
-
4
Shrug (Trap Bar)
4
-
5
Rear Delt Fly (Machine)
3
-
6
Dip (Bodyweight)
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
12-14 reps
-
9
Standing Pullover (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
2
-
3
Bent Over Row (Barbell)
4
-
4
Shrug (Trap Bar)
4
-
5
Rear Delt Fly (Machine)
3
-
6
Dip (Bodyweight)
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
12-14 reps
-
9
Standing Pullover (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
2
-
3
Bent Over Row (Barbell)
4
-
4
Shrug (Trap Bar)
4
-
5
Rear Delt Fly (Machine)
3
-
6
Dip (Bodyweight)
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
12-14 reps
-
9
Standing Pullover (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
2
-
3
Bent Over Row (Barbell)
4
-
4
Shrug (Trap Bar)
4
-
5
Rear Delt Fly (Machine)
3
-
6
Dip (Bodyweight)
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
12-14 reps
-
9
Standing Pullover (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
2
-
3
Bent Over Row (Barbell)
4
-
4
Shrug (Trap Bar)
4
-
5
Rear Delt Fly (Machine)
3
-
6
Dip (Bodyweight)
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
12-14 reps
-
9
Standing Pullover (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
2
-
3
Bent Over Row (Barbell)
4
-
4
Shrug (Trap Bar)
4
-
5
Rear Delt Fly (Machine)
3
-
6
Dip (Bodyweight)
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
12-14 reps
-
9
Standing Pullover (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
2
-
3
Bent Over Row (Barbell)
4
-
4
Shrug (Trap Bar)
4
-
5
Rear Delt Fly (Machine)
3
-
6
Dip (Bodyweight)
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
12-14 reps
-
9
Standing Pullover (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Squat (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Leg Press
4
-
5
Seated Hamstring Curl
4
12 reps
-
6
Deadlift (Barbell)
4
-
7
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Squat (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Leg Press
4
-
5
Seated Hamstring Curl
4
12 reps
-
6
Deadlift (Barbell)
4
-
7
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Squat (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Leg Press
4
-
5
Seated Hamstring Curl
4
12 reps
-
6
Deadlift (Barbell)
4
-
7
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Squat (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Leg Press
4
-
5
Seated Hamstring Curl
4
12 reps
-
6
Deadlift (Barbell)
4
-
7
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Squat (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Leg Press
4
-
5
Seated Hamstring Curl
4
12 reps
-
6
Deadlift (Barbell)
4
-
7
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Squat (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Leg Press
4
-
5
Seated Hamstring Curl
4
12 reps
-
6
Deadlift (Barbell)
4
-
7
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Squat (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Leg Press
4
-
5
Seated Hamstring Curl
4
12 reps
-
6
Deadlift (Barbell)
4
-
7
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Squat (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Leg Press
4
-
5
Seated Hamstring Curl
4
12 reps
-
6
Deadlift (Barbell)
4
-
7
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Squat (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Leg Press
4
-
5
Seated Hamstring Curl
4
12 reps
-
6
Deadlift (Barbell)
4
-
7
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Squat (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Leg Press
4
-
5
Seated Hamstring Curl
4
12 reps
-
6
Deadlift (Barbell)
4
-
7
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Squat (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Leg Press
4
-
5
Seated Hamstring Curl
4
12 reps
-
6
Deadlift (Barbell)
4
-
7
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Squat (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Leg Press
4
-
5
Seated Hamstring Curl
4
12 reps
-
6
Deadlift (Barbell)
4
-
7
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Squat (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Leg Press
4
-
5
Seated Hamstring Curl
4
12 reps
-
6
Deadlift (Barbell)
4
-
7
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Squat (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Leg Press
4
-
5
Seated Hamstring Curl
4
12 reps
-
6
Deadlift (Barbell)
4
-
7
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Squat (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Leg Press
4
-
5
Seated Hamstring Curl
4
12 reps
-
6
Deadlift (Barbell)
4
-
7
Lateral Raise (Cable)
3
-
Week 1
1 / 15 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
-
2
Incline Bench Press (Smith Machine)
4 Sets
-
3
Chest Fly (Machine)
3 Sets
-
4
Chest Press (Machine)
1 Set
-
5
Bicep Curl (Barbell)
3 Sets
-
6
Hammer Curl
3 Sets
-
7
Incline Curl (Dumbbell)
3 Sets
-
8
Seated Shoulder Press (Dumbbell)
3 Sets
-
9
Reverse Bicep Curl (EZ Bar)
3 Sets
-
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
-
2
Seated Row (Cable)
2 Sets
-
3
Bent Over Row (Barbell)
4 Sets
-
4
Shrug (Trap Bar)
4 Sets
-
5
Rear Delt Fly (Machine)
3 Sets
-
6
Dip (Bodyweight)
4 Sets
-
7
Tricep Rope Push Down (Cable)
3 Sets
-
8
Skull Crusher (Dumbbell)
3 Sets
12-14 Reps
-
9
Standing Pullover (Cable)
3 Sets
-
Day 3
1
Hyperextension
4 Sets
-
2
Squat (Barbell)
3 Sets
-
3
Lunge (Dumbbell)
3 Sets
-
4
Leg Press
4 Sets
-
5
Seated Hamstring Curl
4 Sets
12 Reps
-
6
Deadlift (Barbell)
4 Sets
-
7
Lateral Raise (Cable)
3 Sets
-