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College Gains

by Mop Top
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Program Description

This exercise plan is designed to help you gain strength and mass in the most efficient and scientifically backed way possible. By utilizing a Push/Pull/Legs split with targeted weak-spot days, the program focuses on maximizing muscle hypertrophy through compound movements, progressive overload, and strategic rep schemes. Every exercise and set is optimized to develop a balanced, aesthetic physique, emphasizing muscle definition and symmetry, while building the foundational strength required to support long-term growth. Whether you’re new to lifting or looking to break through plateaus, this plan ensures steady progress by keeping workouts simple yet highly effective, allowing you to build a powerful, aesthetic body with minimal time and equipment.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 24, 2024 05:00
  • Last Edited
    Sep 24, 2024 05:24
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
6-8 reps
6-8 reps
RPE 6
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 6
5
Tricep Pushdown (Cable)
1
2
8-10 reps
5-7 reps
RPE 7
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
6-8 reps
6-8 reps
RPE 6
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 6
5
Tricep Pushdown (Cable)
1
2
8-10 reps
5-7 reps
RPE 7
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
6-8 reps
6-8 reps
RPE 6
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 6
5
Tricep Pushdown (Cable)
1
2
8-10 reps
5-7 reps
RPE 7
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
6-8 reps
6-8 reps
RPE 6
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 6
5
Tricep Pushdown (Cable)
1
2
8-10 reps
5-7 reps
RPE 7
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
6-8 reps
6-8 reps
RPE 6
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 6
5
Tricep Pushdown (Cable)
1
2
8-10 reps
5-7 reps
RPE 7
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
6-8 reps
6-8 reps
RPE 6
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 6
5
Tricep Pushdown (Cable)
1
2
8-10 reps
5-7 reps
RPE 7
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 10
6
Hammer Curl
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 10
6
Hammer Curl
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 10
6
Hammer Curl
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 10
6
Hammer Curl
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 10
6
Hammer Curl
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 10
6
Hammer Curl
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
4
Leg Press
2
8-10 reps
RPE 9
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
4
Leg Press
2
8-10 reps
RPE 9
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
4
Leg Press
2
8-10 reps
RPE 9
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
4
Leg Press
2
8-10 reps
RPE 9
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
4
Leg Press
2
8-10 reps
RPE 9
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
4
Leg Press
2
8-10 reps
RPE 9
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Arnold Press
2
8-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Arnold Press
2
8-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Arnold Press
2
8-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Arnold Press
2
8-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Arnold Press
2
8-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Arnold Press
2
8-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6-8 reps
RPE 7.5
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
3
Back Extension
3
12-15 reps
RPE 9
4
Plank
3
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6-8 reps
RPE 7.5
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
3
Back Extension
3
12-15 reps
RPE 9
4
Plank
3
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6-8 reps
RPE 7.5
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
3
Back Extension
3
12-15 reps
RPE 9
4
Plank
3
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6-8 reps
RPE 7.5
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
3
Back Extension
3
12-15 reps
RPE 9
4
Plank
3
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6-8 reps
RPE 7.5
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
3
Back Extension
3
12-15 reps
RPE 9
4
Plank
3
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6-8 reps
RPE 7.5
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
3
Back Extension
3
12-15 reps
RPE 9
4
Plank
3
1 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
3
Skull Crusher
3
8-10 reps
RPE 9
4
Seated Dumbbell Curl
2
10-12 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
3
Skull Crusher
3
8-10 reps
RPE 9
4
Seated Dumbbell Curl
2
10-12 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
3
Skull Crusher
3
8-10 reps
RPE 9
4
Seated Dumbbell Curl
2
10-12 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
3
Skull Crusher
3
8-10 reps
RPE 9
4
Seated Dumbbell Curl
2
10-12 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
3
Skull Crusher
3
8-10 reps
RPE 9
4
Seated Dumbbell Curl
2
10-12 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
3
Skull Crusher
3
8-10 reps
RPE 9
4
Seated Dumbbell Curl
2
10-12 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
@6
@8
@9
2
Incline Bench Press (Barbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@7
@9
3
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@7
@9
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@6
5
Tricep Pushdown (Cable)
1 Set
2 Sets
8-10 Reps
5-7 Reps
@7
@9.5
6
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@9
Day 2
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
@8
2
Barbell Row
3 Sets
8-10 Reps
@8
3
Lat Pulldown
3 Sets
8-10 Reps
@8
4
Chest Supported Row (Machine)
2 Sets
10-12 Reps
@9
5
Face Pull
2 Sets
12-15 Reps
@10
6
Hammer Curl
3 Sets
8-10 Reps
@8
Day 3
1
Squat (Paused)
3 Sets
6-8 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@8
4
Leg Press
2 Sets
8-10 Reps
@9
5
Standing Calf Raise
3 Sets
12-15 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
2
Arnold Press
2 Sets
8-10 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@8
5
Rear Delt Fly (Cable)
2 Sets
12-15 Reps
@9
Day 5
1
Deadlift (Deficit)
3 Sets
6-8 Reps
@7.5
2
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@9
3
Back Extension
3 Sets
12-15 Reps
@9
4
Plank
3 Sets
1 mins
@9
Day 6
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
2
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@9
3
Skull Crusher
3 Sets
8-10 Reps
@9
4
Seated Dumbbell Curl
2 Sets
10-12 Reps
@9
5
Face Pull
2 Sets
12-15 Reps
@10