logo
BoostcampPNG

2025|One

by User A
3.0
(1 rating)

Program Description

my balanced workout. It's more personal and may not fit you.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    10 minutes
  • Created
    Dec 20, 2024 02:30
  • Last Edited
    Jun 18, 2025 09:58

Summary

Transform your physique with the 2025|One program, a comprehensive 10-week journey designed for those ready to elevate their strength and conditioning. Committing just three days a week, you'll engage in a balanced mix of compound and isolation exercises targeting all major muscle groups, including chest, shoulders, legs, and core. Each workout is meticulously crafted to push your limits, utilizing a variety of equipment in a full gym setting. Get ready to build muscle, enhance endurance, and achieve your fitness goals with focused intensity and structured progression.
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
2
Pec Deck (Machine)
3
10-12 reps
RPE 8
3
Lying Side Lateral Raise
3
10-12 reps
RPE 8
4
Overhead Press (Machine)
3
10-12 reps
RPE 8
5
Lats Singel Cabel Row
3
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
10-12 reps
RPE 8
7
Medicine Ball SitUps
3
15-20 reps
RPE 8
8
Lying Leg Raise
3
15-20 reps
RPE 8
9
Plank
3
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
2
Pec Deck (Machine)
3
10-12 reps
RPE 8
3
Lying Side Lateral Raise
3
10-12 reps
RPE 8
4
Overhead Press (Machine)
3
10-12 reps
RPE 8
5
Lats Singel Cabel Row
3
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
10-12 reps
RPE 8
7
Medicine Ball SitUps
3
15-20 reps
RPE 8
8
Lying Leg Raise
3
15-20 reps
RPE 8
9
Plank
3
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
2
Pec Deck (Machine)
3
10-12 reps
RPE 8
3
Lying Side Lateral Raise
3
10-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lats Singel Cabel Row
3
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
10-12 reps
RPE 8
7
Medicine Ball SitUps
3
15-20 reps
RPE 8
8
Lying Leg Raise
3
15-20 reps
RPE 8
9
Plank
3
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
2
Pec Deck (Machine)
3
10-12 reps
RPE 8
3
Lying Side Lateral Raise
3
10-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lats Singel Cabel Row
3
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
10-12 reps
RPE 8
7
Medicine Ball SitUps
3
15-20 reps
RPE 8
8
Lying Leg Raise
3
15-20 reps
RPE 8
9
Plank
3
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
2
Pec Deck (Machine)
3
10-12 reps
RPE 8
3
Lying Side Lateral Raise
3
10-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lats Singel Cabel Row
3
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
10-12 reps
RPE 8
7
Medicine Ball SitUps
3
15-20 reps
RPE 8
8
Lying Leg Raise
3
15-20 reps
RPE 8
9
Plank
3
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
2
Pec Deck (Machine)
3
10-12 reps
RPE 8
3
Lying Side Lateral Raise
3
10-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lats Singel Cabel Row
3
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
10-12 reps
RPE 8
7
Medicine Ball SitUps
3
15-20 reps
RPE 8
8
Lying Leg Raise
3
15-20 reps
RPE 8
9
Plank
3
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
2
Pec Deck (Machine)
3
10-12 reps
RPE 8
3
Lying Side Lateral Raise
3
10-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lats Singel Cabel Row
3
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
10-12 reps
RPE 8
7
Medicine Ball SitUps
3
15-20 reps
RPE 8
8
Lying Leg Raise
3
15-20 reps
RPE 8
9
Plank
3
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
2
Pec Deck (Machine)
3
10-12 reps
RPE 8
3
Lying Side Lateral Raise
3
10-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lats Singel Cabel Row
3
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
10-12 reps
RPE 8
7
Medicine Ball SitUps
3
15-20 reps
RPE 8
8
Lying Leg Raise
3
15-20 reps
RPE 8
9
Plank
3
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
2
Pec Deck (Machine)
3
10-12 reps
RPE 8
3
Lying Side Lateral Raise
3
10-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lats Singel Cabel Row
3
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
10-12 reps
RPE 8
7
Medicine Ball SitUps
3
15-20 reps
RPE 8
8
Lying Leg Raise
3
15-20 reps
RPE 8
9
Plank
3
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
2
Pec Deck (Machine)
3
10-12 reps
RPE 8
3
Lying Side Lateral Raise
3
10-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lats Singel Cabel Row
3
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
10-12 reps
RPE 8
7
Medicine Ball SitUps
3
15-20 reps
RPE 8
8
Lying Leg Raise
3
15-20 reps
RPE 8
9
Plank
3
2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Cable Curl (single arm)
3
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Laying Triceps Extension (Barbell)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
12-15 reps
RPE 8
7
Deadlift (Smith Machine)
3
8-10 reps
RPE 8
8
Calf Raise Smith. Platta Under
3
12-15 reps
RPE 8
9
Glute Machine
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Cable Curl (single arm)
3
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Laying Triceps Extension (Barbell)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
1
12-15 reps
RPE 1
7
Seated Calf Raise
1
12-15 reps
RPE 1
8
Deadlift (Smith Machine)
3
8-10 reps
RPE 8
9
Calf Raise Smith. Platta Under
3
12-15 reps
RPE 8
10
Glute Machine
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Cable Curl (single arm)
3
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Laying Triceps Extension (Barbell)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
T-Bar Row
3
10-12 reps
RPE 8
6
Leg Curl
3
12-15 reps
RPE 8
7
Calf Raise Smith. Platta Under
3
12-15 reps
RPE 8
8
Deadlift (Smith Machine)
3
8-10 reps
RPE 8
9
Glute Machine
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Cable Curl (single arm)
3
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Laying Triceps Extension (Barbell)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
T-Bar Row
3
10-12 reps
RPE 8
6
Leg Curl
3
12-15 reps
RPE 8
7
Calf Raise Smith. Platta Under
3
12-15 reps
RPE 8
8
Deadlift (Smith Machine)
3
8-10 reps
RPE 8
9
Glute Machine
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Cable Curl (single arm)
3
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Laying Triceps Extension (Barbell)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
T-Bar Row
3
10-12 reps
RPE 8
6
Leg Curl
3
12-15 reps
RPE 8
7
Calf Raise Smith. Platta Under
3
12-15 reps
RPE 8
8
Deadlift (Smith Machine)
3
8-10 reps
RPE 8
9
Glute Machine
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Cable Curl (single arm)
3
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Laying Triceps Extension (Barbell)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
T-Bar Row
3
10-12 reps
RPE 8
6
Leg Curl
3
12-15 reps
RPE 8
7
Calf Raise Smith. Platta Under
3
12-15 reps
RPE 8
8
Deadlift (Smith Machine)
3
8-10 reps
RPE 8
9
Glute Machine
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Cable Curl (single arm)
3
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Laying Triceps Extension (Barbell)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
T-Bar Row
3
10-12 reps
RPE 8
6
Leg Curl
3
12-15 reps
RPE 8
7
Calf Raise Smith. Platta Under
3
12-15 reps
RPE 8
8
Deadlift (Smith Machine)
3
8-10 reps
RPE 8
9
Glute Machine
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Cable Curl (single arm)
3
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Laying Triceps Extension (Barbell)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
T-Bar Row
3
10-12 reps
RPE 8
6
Leg Curl
3
12-15 reps
RPE 8
7
Calf Raise Smith. Platta Under
3
12-15 reps
RPE 8
8
Deadlift (Smith Machine)
3
8-10 reps
RPE 8
9
Glute Machine
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Cable Curl (single arm)
3
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Laying Triceps Extension (Barbell)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
T-Bar Row
3
10-12 reps
RPE 8
6
Leg Curl
3
12-15 reps
RPE 8
7
Calf Raise Smith. Platta Under
3
12-15 reps
RPE 8
8
Deadlift (Smith Machine)
3
8-10 reps
RPE 8
9
Glute Machine
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Cable Curl (single arm)
3
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Laying Triceps Extension (Barbell)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
T-Bar Row
3
10-12 reps
RPE 8
6
Leg Curl
3
12-15 reps
RPE 8
7
Calf Raise Smith. Platta Under
3
12-15 reps
RPE 8
8
Deadlift (Smith Machine)
3
8-10 reps
RPE 8
9
Glute Machine
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Hammer Curl
3
10-12 reps
RPE 8
4
Squat (Smith Machine)
3
10-12 reps
RPE 8
5
Shoulder Press (Machine)
3
10-12 reps
RPE 8
6
Medicine Ball SitUps
3
15-20 reps
RPE 8
7
Leg Press
3
10-12 reps
RPE 8
8
Chest Press (Machine)
3
10-12 reps
RPE 8
9
Plank
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Hammer Curl
3
10-12 reps
RPE 8
4
Squat (Smith Machine)
3
10-12 reps
RPE 8
5
Shoulder Press (Machine)
3
10-12 reps
RPE 8
6
Medicine Ball SitUps
3
15-20 reps
RPE 8
7
Leg Press
3
10-12 reps
RPE 8
8
Chest Press (Machine)
3
10-12 reps
RPE 8
9
Plank
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Hammer Curl
3
10-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
Medicine Ball SitUps
3
15-20 reps
RPE 8
6
Leg Press
3
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
8
Squat (Smith Machine)
3
10-12 reps
RPE 8
9
Plank
3
2 mins
RPE 8
10
Chest Press (Machine)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Hammer Curl
3
10-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
Medicine Ball SitUps
3
15-20 reps
RPE 8
6
Leg Press
3
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
8
Squat (Smith Machine)
3
10-12 reps
RPE 8
9
Plank
3
2 mins
RPE 8
10
Chest Press (Machine)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Hammer Curl
3
10-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
Medicine Ball SitUps
3
15-20 reps
RPE 8
6
Leg Press
3
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
8
Squat (Smith Machine)
3
10-12 reps
RPE 8
9
Plank
3
2 mins
RPE 8
10
Chest Press (Machine)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Hammer Curl
3
10-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
Medicine Ball SitUps
3
15-20 reps
RPE 8
6
Leg Press
3
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
8
Squat (Smith Machine)
3
10-12 reps
RPE 8
9
Plank
3
2 mins
RPE 8
10
Chest Press (Machine)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Hammer Curl
3
10-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
Medicine Ball SitUps
3
15-20 reps
RPE 8
6
Leg Press
3
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
8
Squat (Smith Machine)
3
10-12 reps
RPE 8
9
Plank
3
2 mins
RPE 8
10
Chest Press (Machine)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Hammer Curl
3
10-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
Medicine Ball SitUps
3
15-20 reps
RPE 8
6
Leg Press
3
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
8
Squat (Smith Machine)
3
10-12 reps
RPE 8
9
Plank
3
2 mins
RPE 8
10
Chest Press (Machine)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Hammer Curl
3
10-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
Medicine Ball SitUps
3
15-20 reps
RPE 8
6
Leg Press
3
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
8
Squat (Smith Machine)
3
10-12 reps
RPE 8
9
Plank
3
2 mins
RPE 8
10
Chest Press (Machine)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Hammer Curl
3
10-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
Medicine Ball SitUps
3
15-20 reps
RPE 8
6
Leg Press
3
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
8
Squat (Smith Machine)
3
10-12 reps
RPE 8
9
Plank
3
2 mins
RPE 8
10
Chest Press (Machine)
3
10-12 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@8
2
Pec Deck (Machine)
3 Sets
10-12 Reps
@8
3
Lying Side Lateral Raise
3 Sets
10-12 Reps
@8
4
Overhead Press (Machine)
3 Sets
10-12 Reps
@8
5
Lats Singel Cabel Row
3 Sets
10-12 Reps
@8
6
Squat (Smith Machine)
3 Sets
10-12 Reps
@8
7
Medicine Ball SitUps
3 Sets
15-20 Reps
@8
8
Lying Leg Raise
3 Sets
15-20 Reps
@8
9
Plank
3 Sets
2 mins
@8
Day 2
1
Behind The Back Cable Curl (single arm)
3 Sets
10-12 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
3
Laying Triceps Extension (Barbell)
3 Sets
10-12 Reps
@8
4
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@8
5
Leg Curl
3 Sets
12-15 Reps
@8
6
Seated Calf Raise
3 Sets
12-15 Reps
@8
7
Deadlift (Smith Machine)
3 Sets
8-10 Reps
@8
8
Calf Raise Smith. Platta Under
3 Sets
12-15 Reps
@8
9
Glute Machine
3 Sets
12-15 Reps
@8
Day 3
1
Barbell Row
3 Sets
10-12 Reps
@8
2
Dip (Weighted)
3 Sets
10-12 Reps
@8
3
Hammer Curl
3 Sets
10-12 Reps
@8
4
Squat (Smith Machine)
3 Sets
10-12 Reps
@8
5
Shoulder Press (Machine)
3 Sets
10-12 Reps
@8
6
Medicine Ball SitUps
3 Sets
15-20 Reps
@8
7
Leg Press
3 Sets
10-12 Reps
@8
8
Chest Press (Machine)
3 Sets
10-12 Reps
@8
9
Plank
3 Sets
2 mins
@8