Spring 2025 College
Hypertrophy-based training for my brother and I
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 8–10 reps | @6 |
| 2 | Incline Chest Press (Machine) | 3 | 12–15 reps | @6 |
| 3 | Chest Fly (Machine) | 3 | 12–15 reps | @6 |
| 4 | Shoulder Press (Machine) | 2 | 10–12 reps | @6 |
| 5 | Dip (Bodyweight) | 3 | AMRAP | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 3 | 10–12 reps | @6 |
| 2 | Lat Pulldown | 3 | 12–15 reps | @6 |
| 3 | Seated Row (Cable) | 3 | 12–15 reps | @6 |
| 4 | Pullover (Machine) | 3 | 12–15 reps | @6 |
| 5 | Reverse Pec Deck | 3 | 15 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 6–8 reps | @6 |
| 2 | Romanian Deadlift (Barbell) | 3 | 10–12 reps | @6 |
| 3 | Pendulum Squat | 3 | 10–12 reps | @6 |
| 4 | Leg Extension | 3 | 12–15 reps | @6 |
| 5 | Leg Curl | 3 | 12–15 reps | @6 |
| 6 | Hip Abductor (Machine) | 2 | 15–18 reps | @6 |
| 7 | Hip Adductor (Machine) | 2 | 15–18 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Raise (Cable) | 3 | 15–18 reps | @6 |
| 2 | Face Pull | 3 | 15–18 reps | @6 |
| 3 | V-Handle Tricep Pushdown (Cable) | 3 | 15 reps | @6 |
| 4 | Bicep Curl (Cable) | 3 | 12–15 reps | @6 |
| 5 | Single Arm Overhead Tricep Extension | 3 | 12–15 reps | @6 |
| 6 | Incline Curl (Dumbbell) | 3 | 12–15 reps | @6 |
| 7 | Upright Row (Cable) | 3 | 15–18 reps | @6 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Spring 2025 College is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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.
Spring 2025 College is structured around 5 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Spring 2025 College 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
