6/15/25 plan.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Dumbbell) | 4 | 12 reps |
| 1B | Chest Press (Machine) | 4 | 15 reps |
| 1C | Pec Deck (Machine) | 4 | 25 reps |
| Superset | |||
| 2A | Overhead Tricep Extension (Cable) | 4 | 10 reps |
| 2B | Tricep Pushdown (Cable) | 4 | 15 reps |
| 2C | Skull Crusher (Dumbbell) | 4 | 25 reps |
| Superset | |||
| 3A | Plank | 3 | 2 min |
| 3B | Sit Up | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Lat Pulldown | 4 | 8 reps |
| 1B | Chest Supported Machine Rows | 4 | 15 reps |
| 1C | Straight Arm Pulldown | 4 | 25 reps |
| Superset | |||
| 2A | Preacher Curl (EZ Bar) | 4 | 6 reps |
| 2B | Bicep Curl (Cable) | 4 | 15 reps |
| 2C | Hammer Curl (Dumbbell) | 4 | 25 reps |
| Superset | |||
| 3A | Meow Meows | 3 | 30 reps |
| 3B | Reverse Wrist Curl (Dumbbell) | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Leg Extension | 3 | 8 reps |
| 1B | Bulgarian Split Squat (Dumbbell) | 3 | 12 reps |
| 1C | Standing Calf Raise | 3 | 25 reps |
| Superset | |||
| 2A | Hamstring Curl | 3 | 6 reps |
| 2B | Romanian Deadlift (Dumbbell) | 3 | 12 reps |
| 2C | Standing Calf Raise | 3 | 25 reps |
| Superset | |||
| 3A | Lying Leg Raise | 3 | 30 reps |
| 3B | Russian Twist (Dumbbell) | 3 | 30 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Overhead Press (Dumbbell) | 4 | 10 reps |
| 1B | Lateral Raise (Cable) | 4 | 15 reps |
| 1C | Face Pull | 4 | 30 reps |
| Superset | |||
| 2A | Cable Crunch | 4 | 10 reps |
| 2B | Oblique Cable Twists | 4 | 15 reps |
| 2C | Lying Leg Raise | 4 | 25 reps |
| Superset | |||
| 3A | Reverse Wrist Curl (Dumbbell) | 3 | 20 reps |
| 3B | Meow Meows | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shrug (Dumbbell) | 1 | 1 min |
| 2 | Leaning Row | 1 | 1 min |
| 3 | Reverse Shrugs | 1 | 1 min |
| 4 | Rear Delt Fly (Dumbbell) | 1 | 1 min |
| 5 | Paddle Row | 1 | 1 min |
| 6 | Leaning Rear Delt Fly | 1 | 1 min |
| 7 | Leaning Side Row | 1 | 1 min |
| 8 | Shrug (Dumbbell) | 1 | 1 rep |
| 9 | In X Out Row | 1 | 1 min |
| 10 | Single Standing Rear Fly | 1 | 1 min |
| 11 | Alternate Leaning Row | 1 | 1 min |
| 12 | Single Side Row | 1 | 1 min |
| 13 | Hammer X Paddle Row | 1 | 1 min |
| 14 | Standing X Leaning Side Row | 1 | 1 min |
| 15 | Upright Row (Dumbbell) | 1 | 1 min |
| 16 | Romanian Deadlift X Rear Delt Fly | 1 | 1 min |
| 17 | Side Row Negatives | 1 | 1 min |
| 18 | Leaning Side Row X Rear Fly | 1 | 1 min |
| 19 | Side Row X Shrug | 1 | 1 min |
| Superset | |||
| 20A | Reverse Wrist Curl (Dumbbell) | 3 | 20 reps |
| 20B | Wrist Curls | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Concentration Curl | 4 | 10 reps |
| 1B | Reverse Bicep Curl (EZ Bar) | 4 | 15 reps |
| 1C | Bayesian Curl | 4 | 30 reps |
| Superset | |||
| 2A | Lying Leg Raise | 3 | 20 reps |
| 2B | Sit Up | 3 | 20 reps |
| Superset | |||
| 3A | Seated Overhead Press (Dumbbell) | 4 | 8 reps |
| 3B | Lateral Raise (Cable) | 4 | 20 reps |
| 3C | Rear Delt Fly (Machine) | 4 | 25 reps |
Weeks 2–15 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 6/15/25 plan. is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 15 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
6/15/25 plan. is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 15 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
6/15/25 plan. is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
