logo
BoostcampPNG

College Gains

by Mop Top
2 athletes joined

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
    Jun 18, 2025 10:47

Summary

Transform your physique with the College Gains program, a comprehensive 6-week strength training plan designed for those ready to elevate their fitness game. Committing to 6 days a week, you'll engage in a variety of compound and isolation exercises, including barbell bench presses and weighted pull-ups, tailored to build muscle and enhance overall strength. With a focus on progressive overload and targeted muscle groups, this program ensures you stay motivated and challenged every step of the way. Get ready to unlock your full potential and achieve the gains you’ve been striving for!
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
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