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Chud goes to College

by the don
1 athletes joined

Program Description

Never lose you gains😃😃😃

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 24, 2025 02:26
  • Last Edited
    Jun 18, 2025 09:19

Summary

Get ready to build strength and confidence with "Chud Goes to College," a focused 4-week program designed for serious lifters. With 4 training days each week, you'll dive into a mix of compound and isolation exercises that target your chest, legs, and back, utilizing equipment typically found in a garage gym. Each session is crafted to push your limits, featuring techniques like rest-pause sets and RPE-based intensity to maximize your gains. Whether you're looking to bulk up or refine your technique, this program will help you crush your fitness goals and prepare you for the next level.
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
80%
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8
4
Pull-Up (Weighted)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
5
Tricep Rope Push Down (Cable)
4
10 reps
RPE 9
6
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
85%
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8
4
Pull-Up (Weighted)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
5
Tricep Rope Push Down (Cable)
4
10 reps
RPE 9
6
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
1 reps
90%
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8
4
Pull-Up (Weighted)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
5
Tricep Rope Push Down (Cable)
4
10 reps
RPE 9
6
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
55%
2
Push Up
3
10 reps
RPE 6
3
Pec Fly (Dumbbell)
3
10-15 reps
70%
4
Tricep Rope Push Down (Cable)
2
10-15 reps
70%
5
Pull-Up (Bodyweight)
2
5-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
80%
2
Zercher Squat (Barbell)
2
5-8 reps
RPE 8
3
Leg Curl
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
4
Lunge (Bodyweight)
3
AMRAP
RPE 10
5
Squat (Bodyweight)
2
AMRAP
RPE 10
6
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
7
Seated Calf Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
85%
2
Zercher Squat (Barbell)
2
5-8 reps
RPE 8
3
Leg Curl
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
4
Lunge (Bodyweight)
3
AMRAP
RPE 10
5
Squat (Bodyweight)
2
AMRAP
RPE 10
6
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
7
Seated Calf Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
1 reps
90%
2
Zercher Squat (Barbell)
2
5-8 reps
RPE 8
3
Leg Curl
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
4
Lunge (Bodyweight)
3
AMRAP
RPE 10
5
Squat (Bodyweight)
2
AMRAP
RPE 10
6
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
7
Seated Calf Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
55%
2
Squat (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
2
AMRAP
RPE 10
4
Leg Curl
2
6-8 reps
RPE 7
5
Plank
2
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
80%
2
Overhead Press (Barbell)
1
AMRAP
80%
3
Dip (Weighted)
4
6-10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
6
French Press
2
20-30 reps
RPE 9
7
Ab Wheel
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
84%
2
Overhead Press (Barbell)
1
AMRAP
72%
3
Dip (Weighted)
4
6-10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8
6
Push Up
2
AMRAP
RPE 10
7
Ab Wheel
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
88%
2
Overhead Press (Barbell)
1
AMRAP
75%
3
Dip (Weighted)
4
6-10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8
6
Push Up
2
AMRAP
RPE 10
7
Ab Wheel
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
55%
2
Dip (Bodyweight)
1
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 7
4
Push Up
2
AMRAP
RPE 8
5
Plank
2
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
1 reps
85%
2
Power Shrug
3
10-15 reps
RPE 9
3
Chin-Up (Bodyweight)
1
100+ reps
RPE 10
4
Barbell Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
5
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 8
6
Side Bend (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
1 reps
88%
2
Power Shrug
3
10-15 reps
RPE 9
3
Chin-Up (Bodyweight)
1
100+ reps
RPE 10
4
Barbell Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
5
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 8
6
Side Bend (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1 reps
91%
2
Power Shrug
3
10-15 reps
RPE 9
3
Chin-Up (Bodyweight)
1
100+ reps
RPE 10
4
Barbell Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
5
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 8
6
Side Bend (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
55%
2
Chin-Up (Bodyweight)
1
50+ reps
RPE 8
3
Inverted Row
2
AMRAP
RPE 8
4
Ab Wheel
5
15 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
6 Sets
3 Reps
80%
2
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@8
3
Pec Fly (Dumbbell)
3 Sets
10 Reps
@8
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@8.5
@9
5
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@9
6
Push Up
1 Set
AMRAP
@10
Day 2
1
Squat (Barbell)
6 Sets
3 Reps
80%
2
Zercher Squat (Barbell)
2 Sets
5-8 Reps
@8
3
Leg Curl
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
@8
@8.5
@9
@10
4
Lunge (Bodyweight)
3 Sets
AMRAP
@10
5
Squat (Bodyweight)
2 Sets
AMRAP
@10
6
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@8
7
Seated Calf Raise
3 Sets
10-15 Reps
@8
Day 3
1
Overhead Press (Barbell)
1 Set
AMRAP
80%
2
Overhead Press (Barbell)
1 Set
AMRAP
80%
3
Dip (Weighted)
4 Sets
6-10 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@9
6
French Press
2 Sets
20-30 Reps
@9
7
Ab Wheel
5 Sets
AMRAP
@8
Day 4
1
Deadlift (Barbell)
8 Sets
1 Reps
85%
2
Power Shrug
3 Sets
10-15 Reps
@9
3
Chin-Up (Bodyweight)
1 Set
100+ Reps
@10
4
Barbell Row
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8
@9
@10
5
Reverse Wrist Curl (Barbell)
4 Sets
10-15 Reps
@8
6
Side Bend (Dumbbell)
3 Sets
10-12 Reps
@8