logo
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 01, 2025 10:08
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.4%
Chest
11.7%
Hamstrings
10.1%
Upper Back
9.8%
Quadriceps
9.5%
Biceps
9.1%
Glutes
8.1%
Front Delts
7.1%
Lats
6.9%
Middle Delts
4.3%
Lower Back
4%
Rear Delts
2.6%
Forearms
1.7%
Adductors
1.3%
Abs
1%
Abductors
0.6%
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
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
Shrug (Trap Bar)
4
-
4
Bent Over Row (Barbell)
4
-
5
Tricep Rope Push Down (Cable)
3
-
6
Dip (Bodyweight)
4
-
7
Skull Crusher (Dumbbell)
3
12-14 reps
-
8
Rear Delt Fly (Machine)
3
-
9
Standing Pullover (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
2
-
3
Shrug (Trap Bar)
4
-
4
Bent Over Row (Barbell)
4
-
5
Tricep Rope Push Down (Cable)
3
-
6
Dip (Bodyweight)
4
-
7
Skull Crusher (Dumbbell)
3
12-14 reps
-
8
Rear Delt Fly (Machine)
3
-
9
Standing Pullover (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
2
-
3
Shrug (Trap Bar)
4
-
4
Bent Over Row (Barbell)
4
-
5
Tricep Rope Push Down (Cable)
3
-
6
Dip (Bodyweight)
4
-
7
Skull Crusher (Dumbbell)
3
12-14 reps
-
8
Rear Delt Fly (Machine)
3
-
9
Standing Pullover (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
2
-
3
Shrug (Trap Bar)
4
-
4
Bent Over Row (Barbell)
4
-
5
Tricep Rope Push Down (Cable)
3
-
6
Dip (Bodyweight)
4
-
7
Skull Crusher (Dumbbell)
3
12-14 reps
-
8
Rear Delt Fly (Machine)
3
-
9
Standing Pullover (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
2
-
3
Shrug (Trap Bar)
4
-
4
Bent Over Row (Barbell)
4
-
5
Tricep Rope Push Down (Cable)
3
-
6
Dip (Bodyweight)
4
-
7
Skull Crusher (Dumbbell)
3
12-14 reps
-
8
Rear Delt Fly (Machine)
3
-
9
Standing Pullover (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
2
-
3
Shrug (Trap Bar)
4
-
4
Bent Over Row (Barbell)
4
-
5
Tricep Rope Push Down (Cable)
3
-
6
Dip (Bodyweight)
4
-
7
Skull Crusher (Dumbbell)
3
12-14 reps
-
8
Rear Delt Fly (Machine)
3
-
9
Standing Pullover (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
2
-
3
Shrug (Trap Bar)
4
-
4
Bent Over Row (Barbell)
4
-
5
Tricep Rope Push Down (Cable)
3
-
6
Dip (Bodyweight)
4
-
7
Skull Crusher (Dumbbell)
3
12-14 reps
-
8
Rear Delt Fly (Machine)
3
-
9
Standing Pullover (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
2
-
3
Shrug (Trap Bar)
4
-
4
Bent Over Row (Barbell)
4
-
5
Tricep Rope Push Down (Cable)
3
-
6
Dip (Bodyweight)
4
-
7
Skull Crusher (Dumbbell)
3
12-14 reps
-
8
Rear Delt Fly (Machine)
3
-
9
Standing Pullover (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
2
-
3
Shrug (Trap Bar)
4
-
4
Bent Over Row (Barbell)
4
-
5
Tricep Rope Push Down (Cable)
3
-
6
Dip (Bodyweight)
4
-
7
Skull Crusher (Dumbbell)
3
12-14 reps
-
8
Rear Delt Fly (Machine)
3
-
9
Standing Pullover (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
2
-
3
Shrug (Trap Bar)
4
-
4
Bent Over Row (Barbell)
4
-
5
Tricep Rope Push Down (Cable)
3
-
6
Dip (Bodyweight)
4
-
7
Skull Crusher (Dumbbell)
3
12-14 reps
-
8
Rear Delt Fly (Machine)
3
-
9
Standing Pullover (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
2
-
3
Shrug (Trap Bar)
4
-
4
Bent Over Row (Barbell)
4
-
5
Tricep Rope Push Down (Cable)
3
-
6
Dip (Bodyweight)
4
-
7
Skull Crusher (Dumbbell)
3
12-14 reps
-
8
Rear Delt Fly (Machine)
3
-
9
Standing Pullover (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
2
-
3
Shrug (Trap Bar)
4
-
4
Bent Over Row (Barbell)
4
-
5
Tricep Rope Push Down (Cable)
3
-
6
Dip (Bodyweight)
4
-
7
Skull Crusher (Dumbbell)
3
12-14 reps
-
8
Rear Delt Fly (Machine)
3
-
9
Standing Pullover (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
2
-
3
Shrug (Trap Bar)
4
-
4
Bent Over Row (Barbell)
4
-
5
Tricep Rope Push Down (Cable)
3
-
6
Dip (Bodyweight)
4
-
7
Skull Crusher (Dumbbell)
3
12-14 reps
-
8
Rear Delt Fly (Machine)
3
-
9
Standing Pullover (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
2
-
3
Shrug (Trap Bar)
4
-
4
Bent Over Row (Barbell)
4
-
5
Tricep Rope Push Down (Cable)
3
-
6
Dip (Bodyweight)
4
-
7
Skull Crusher (Dumbbell)
3
12-14 reps
-
8
Rear Delt Fly (Machine)
3
-
9
Standing Pullover (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
2
-
3
Shrug (Trap Bar)
4
-
4
Bent Over Row (Barbell)
4
-
5
Tricep Rope Push Down (Cable)
3
-
6
Dip (Bodyweight)
4
-
7
Skull Crusher (Dumbbell)
3
12-14 reps
-
8
Rear Delt Fly (Machine)
3
-
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
Deadlift (Barbell)
4
-
6
Seated Hamstring Curl
4
12 reps
-
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
Deadlift (Barbell)
4
-
6
Seated Hamstring Curl
4
12 reps
-
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
Deadlift (Barbell)
4
-
6
Seated Hamstring Curl
4
12 reps
-
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
Deadlift (Barbell)
4
-
6
Seated Hamstring Curl
4
12 reps
-
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
Deadlift (Barbell)
4
-
6
Seated Hamstring Curl
4
12 reps
-
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
Deadlift (Barbell)
4
-
6
Seated Hamstring Curl
4
12 reps
-
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
Deadlift (Barbell)
4
-
6
Seated Hamstring Curl
4
12 reps
-
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
Deadlift (Barbell)
4
-
6
Seated Hamstring Curl
4
12 reps
-
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
Deadlift (Barbell)
4
-
6
Seated Hamstring Curl
4
12 reps
-
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
Deadlift (Barbell)
4
-
6
Seated Hamstring Curl
4
12 reps
-
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
Deadlift (Barbell)
4
-
6
Seated Hamstring Curl
4
12 reps
-
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
Deadlift (Barbell)
4
-
6
Seated Hamstring Curl
4
12 reps
-
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
Deadlift (Barbell)
4
-
6
Seated Hamstring Curl
4
12 reps
-
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
Deadlift (Barbell)
4
-
6
Seated Hamstring Curl
4
12 reps
-
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
Deadlift (Barbell)
4
-
6
Seated Hamstring Curl
4
12 reps
-
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
Shrug (Trap Bar)
4 Sets
-
4
Bent Over Row (Barbell)
4 Sets
-
5
Tricep Rope Push Down (Cable)
3 Sets
-
6
Dip (Bodyweight)
4 Sets
-
7
Skull Crusher (Dumbbell)
3 Sets
12-14 Reps
-
8
Rear Delt Fly (Machine)
3 Sets
-
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
Deadlift (Barbell)
4 Sets
-
6
Seated Hamstring Curl
4 Sets
12 Reps
-
7
Lateral Raise (Cable)
3 Sets
-