logo
BoostcampPNG

2025 - Meso #1 of Macro #1 - Bridge

by Owen Lewis

Program Description

6 days a week of L/P/P with added weekly volume via 1 set per workout.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 11, 2025 11:37
  • Last Edited
    Jun 18, 2025 10:52

Summary

Unlock your potential with the 2025 - Meso #1 of Macro #1 - Bridge program, a comprehensive 5-week training plan designed for serious lifters. With six days of targeted workouts each week, you'll engage in supersets that challenge your legs, chest, back, and arms, ensuring balanced muscle development. This program utilizes a full gym setup, allowing you to maximize your gains with a variety of machines and free weights. Elevate your training and build strength like never before!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
RPE 8
1B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
2A
Seated Hamstring Curl
4
8-12 reps
RPE 8
2B
Leg Extension
3
10-15 reps
RPE 8
3A
Shrug (Dumbbell)
3
15-20 reps
RPE 8
3B
Seated Calf Raise
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
RPE 8
1B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
2A
Seated Hamstring Curl
4
8-12 reps
RPE 8
2B
Leg Extension
4
10-15 reps
RPE 8
3A
Shrug (Dumbbell)
3
15-20 reps
RPE 8
3B
Seated Calf Raise
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
RPE 8
1B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
2A
Seated Hamstring Curl
4
8-12 reps
RPE 8
2B
Leg Extension
4
10-15 reps
RPE 8
3A
Shrug (Dumbbell)
3
15-20 reps
RPE 8
3B
Seated Calf Raise
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
6-10 reps
RPE 8
1B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
2A
Seated Hamstring Curl
4
8-12 reps
RPE 8
2B
Leg Extension
4
10-15 reps
RPE 8
3A
Shrug (Dumbbell)
3
15-20 reps
RPE 8
3B
Seated Calf Raise
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
6-10 reps
RPE 8
1B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
2A
Seated Hamstring Curl
4
8-12 reps
RPE 8
2B
Leg Extension
4
10-15 reps
RPE 8
3A
Shrug (Dumbbell)
4
15-20 reps
RPE 8
3B
Seated Calf Raise
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8
1B
Bayesian Curl
3
10-15 reps
RPE 8
2A
Low Fly (Cable)
3
10-15 reps
RPE 8
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Roman Chair Sit Up
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8
1B
Bayesian Curl
3
10-15 reps
RPE 8
2A
Low Fly (Cable)
3
10-15 reps
RPE 8
2B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 8
3
Roman Chair Sit Up
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
1B
Bayesian Curl
3
10-15 reps
RPE 8
2A
Low Fly (Cable)
3
10-15 reps
RPE 8
2B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 8
3
Roman Chair Sit Up
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
1B
Bayesian Curl
4
10-15 reps
RPE 8
2A
Low Fly (Cable)
3
10-15 reps
RPE 8
2B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 8
3
Roman Chair Sit Up
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
1B
Bayesian Curl
4
10-15 reps
RPE 8
2A
Low Fly (Cable)
4
10-15 reps
RPE 8
2B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 8
3
Roman Chair Sit Up
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
4
8-12 reps
RPE 8
1B
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
2A
Seated Row (Machine)
4
8-12 reps
RPE 8
2B
Seated Calf Raise
3
10-15 reps
RPE 8
3
Shrug (Barbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
4
8-12 reps
RPE 8
1B
One Arm Lateral Raise (Cable)
4
10-15 reps
RPE 8
2A
Seated Row (Machine)
4
8-12 reps
RPE 8
2B
Seated Calf Raise
3
10-15 reps
RPE 8
3
Shrug (Barbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
5
8-12 reps
RPE 8
1B
One Arm Lateral Raise (Cable)
4
10-15 reps
RPE 8
2A
Seated Row (Machine)
4
8-12 reps
RPE 8
2B
Seated Calf Raise
3
10-15 reps
RPE 8
3
Shrug (Barbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
5
8-12 reps
RPE 8
1B
One Arm Lateral Raise (Cable)
4
10-15 reps
RPE 8
2A
Seated Row (Machine)
5
8-12 reps
RPE 8
2B
Seated Calf Raise
3
10-15 reps
RPE 8
3
Shrug (Barbell)
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
5
8-12 reps
RPE 8
1B
One Arm Lateral Raise (Cable)
5
10-15 reps
RPE 8
2A
Seated Row (Machine)
5
8-12 reps
RPE 8
2B
Seated Calf Raise
4
10-15 reps
RPE 8
3
Shrug (Barbell)
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
1B
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
2A
Leg Extension
4
10-12 reps
RPE 8
2B
Leg Curl
3
10-15 reps
RPE 8
2C
Preacher Curl (Machine)
3
10-12 reps
RPE 8
3
Roman Chair Sit Up
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
1B
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
2A
Leg Extension
4
10-12 reps
RPE 8
2B
Leg Curl
4
10-15 reps
RPE 8
2C
Preacher Curl (Machine)
3
10-12 reps
RPE 8
3
Roman Chair Sit Up
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
1B
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
2A
Leg Extension
4
10-12 reps
RPE 8
2B
Leg Curl
4
10-15 reps
RPE 8
2C
Preacher Curl (Machine)
4
10-12 reps
RPE 8
3
Roman Chair Sit Up
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
1B
Single Arm Tricep Extension (Cable)
4
10-15 reps
RPE 8
2A
Leg Extension
4
10-12 reps
RPE 8
2B
Leg Curl
4
10-15 reps
RPE 8
2C
Preacher Curl (Machine)
4
10-12 reps
RPE 8
3
Roman Chair Sit Up
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
1B
Single Arm Tricep Extension (Cable)
4
10-15 reps
RPE 8
2A
Leg Extension
4
10-12 reps
RPE 8
2B
Leg Curl
4
10-15 reps
RPE 8
2C
Preacher Curl (Machine)
4
10-12 reps
RPE 8
3
Roman Chair Sit Up
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
8-12 reps
RPE 8
1B
Shrug (Dumbbell)
3
15-20 reps
RPE 8
2A
Chest Fly (Machine)
3
10-15 reps
RPE 8
2B
Lateral Raise (Machine)
3
10-15 reps
RPE 8
3
Seated Calf Raise
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
8-12 reps
RPE 8
1B
Shrug (Dumbbell)
3
15-20 reps
RPE 8
2A
Chest Fly (Machine)
4
10-15 reps
RPE 8
2B
Lateral Raise (Machine)
3
10-15 reps
RPE 8
3
Seated Calf Raise
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
8-12 reps
RPE 8
1B
Shrug (Dumbbell)
3
15-20 reps
RPE 8
2A
Chest Fly (Machine)
4
10-15 reps
RPE 8
2B
Lateral Raise (Machine)
4
10-15 reps
RPE 8
3
Seated Calf Raise
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
4
8-12 reps
RPE 8
1B
Shrug (Dumbbell)
3
15-20 reps
RPE 8
2A
Chest Fly (Machine)
4
10-15 reps
RPE 8
2B
Lateral Raise (Machine)
4
10-15 reps
RPE 8
3
Seated Calf Raise
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
4
8-12 reps
RPE 8
1B
Shrug (Dumbbell)
4
15-20 reps
RPE 8
2A
Chest Fly (Machine)
4
10-15 reps
RPE 8
2B
Lateral Raise (Machine)
4
10-15 reps
RPE 8
3
Seated Calf Raise
3
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 8
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
2A
Standing Pullover (Cable)
3
15-20 reps
RPE 8
2B
Face Away Cable Curl
3
10-15 reps
RPE 8
3
Decline Crunch (Weighted)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 8
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
2A
Standing Pullover (Cable)
4
15-20 reps
RPE 8
2B
Face Away Cable Curl
3
10-15 reps
RPE 8
3
Decline Crunch (Weighted)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 8
1B
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 8
2A
Standing Pullover (Cable)
4
15-20 reps
RPE 8
2B
Face Away Cable Curl
3
10-15 reps
RPE 8
3
Decline Crunch (Weighted)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 8
1B
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 8
2A
Standing Pullover (Cable)
4
15-20 reps
RPE 8
2B
Face Away Cable Curl
4
10-15 reps
RPE 8
3
Decline Crunch (Weighted)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Seated Wide-Grip Row (Cable)
5
8-12 reps
RPE 8
1B
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 8
2A
Standing Pullover (Cable)
5
15-20 reps
RPE 8
2B
Face Away Cable Curl
4
10-15 reps
RPE 8
3
Decline Crunch (Weighted)
3
8-12 reps
RPE 8
Week 1
1 / 5 Weeks
Day 1
1A
Squat (Smith Machine)
3 Sets
6-10 Reps
@8
1B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
2A
Seated Hamstring Curl
4 Sets
8-12 Reps
@8
2B
Leg Extension
3 Sets
10-15 Reps
@8
3A
Shrug (Dumbbell)
3 Sets
15-20 Reps
@8
3B
Seated Calf Raise
3 Sets
10-15 Reps
@8
Day 2
1A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
@8
1B
Bayesian Curl
3 Sets
10-15 Reps
@8
2A
Low Fly (Cable)
3 Sets
10-15 Reps
@8
2B
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
3
Roman Chair Sit Up
3 Sets
10-12 Reps
@8
Day 3
1A
Lat Pulldown
4 Sets
8-12 Reps
@8
1B
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
2A
Seated Row (Machine)
4 Sets
8-12 Reps
@8
2B
Seated Calf Raise
3 Sets
10-15 Reps
@8
3
Shrug (Barbell)
3 Sets
10-15 Reps
@8
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
1B
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
2A
Leg Extension
4 Sets
10-12 Reps
@8
2B
Leg Curl
3 Sets
10-15 Reps
@8
2C
Preacher Curl (Machine)
3 Sets
10-12 Reps
@8
3
Roman Chair Sit Up
3 Sets
10-15 Reps
@8
Day 5
1A
Chest Press (Machine)
3 Sets
8-12 Reps
@8
1B
Shrug (Dumbbell)
3 Sets
15-20 Reps
@8
2A
Chest Fly (Machine)
3 Sets
10-15 Reps
@8
2B
Lateral Raise (Machine)
3 Sets
10-15 Reps
@8
3
Seated Calf Raise
3 Sets
10-15 Reps
@8
Day 6
1A
Seated Wide-Grip Row (Cable)
4 Sets
8-12 Reps
@8
1B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
2A
Standing Pullover (Cable)
3 Sets
15-20 Reps
@8
2B
Face Away Cable Curl
3 Sets
10-15 Reps
@8
3
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@8