logo
BoostcampPNG

2025 - Meso #1 of Macro #1 - Bridge

by Owen Lewis

Program Description

6 days a week of L/P/P with added weekly volume via 1 set per workout.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 11, 2025 11:37
  • Last Edited
    Feb 05, 2025 05:18
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
RPE 8
1B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
2A
Seated Hamstring Curl
4
8-12 reps
RPE 8
2B
Leg Extension
3
10-15 reps
RPE 8
3A
Shrug (Dumbbell)
3
15-20 reps
RPE 8
3B
Seated Calf Raise
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
RPE 8
1B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
2A
Seated Hamstring Curl
4
8-12 reps
RPE 8
2B
Leg Extension
4
10-15 reps
RPE 8
3A
Shrug (Dumbbell)
3
15-20 reps
RPE 8
3B
Seated Calf Raise
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
RPE 8
1B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
2A
Seated Hamstring Curl
4
8-12 reps
RPE 8
2B
Leg Extension
4
10-15 reps
RPE 8
3A
Shrug (Dumbbell)
3
15-20 reps
RPE 8
3B
Seated Calf Raise
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
6-10 reps
RPE 8
1B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
2A
Seated Hamstring Curl
4
8-12 reps
RPE 8
2B
Leg Extension
4
10-15 reps
RPE 8
3A
Shrug (Dumbbell)
3
15-20 reps
RPE 8
3B
Seated Calf Raise
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
6-10 reps
RPE 8
1B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
2A
Seated Hamstring Curl
4
8-12 reps
RPE 8
2B
Leg Extension
4
10-15 reps
RPE 8
3A
Shrug (Dumbbell)
4
15-20 reps
RPE 8
3B
Seated Calf Raise
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8
1B
Bayesian Curl
3
10-15 reps
RPE 8
2A
Low Fly (Cable)
3
10-15 reps
RPE 8
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Roman Chair Sit Up
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8
1B
Bayesian Curl
3
10-15 reps
RPE 8
2A
Low Fly (Cable)
3
10-15 reps
RPE 8
2B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 8
3
Roman Chair Sit Up
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
1B
Bayesian Curl
3
10-15 reps
RPE 8
2A
Low Fly (Cable)
3
10-15 reps
RPE 8
2B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 8
3
Roman Chair Sit Up
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
1B
Bayesian Curl
4
10-15 reps
RPE 8
2A
Low Fly (Cable)
3
10-15 reps
RPE 8
2B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 8
3
Roman Chair Sit Up
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
1B
Bayesian Curl
4
10-15 reps
RPE 8
2A
Low Fly (Cable)
4
10-15 reps
RPE 8
2B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 8
3
Roman Chair Sit Up
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
4
8-12 reps
RPE 8
1B
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
2A
Seated Row (Machine)
4
8-12 reps
RPE 8
2B
Seated Calf Raise
3
10-15 reps
RPE 8
3
Shrug (Barbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
4
8-12 reps
RPE 8
1B
One Arm Lateral Raise (Cable)
4
10-15 reps
RPE 8
2A
Seated Row (Machine)
4
8-12 reps
RPE 8
2B
Seated Calf Raise
3
10-15 reps
RPE 8
3
Shrug (Barbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
5
8-12 reps
RPE 8
1B
One Arm Lateral Raise (Cable)
4
10-15 reps
RPE 8
2A
Seated Row (Machine)
4
8-12 reps
RPE 8
2B
Seated Calf Raise
3
10-15 reps
RPE 8
3
Shrug (Barbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
5
8-12 reps
RPE 8
1B
One Arm Lateral Raise (Cable)
4
10-15 reps
RPE 8
2A
Seated Row (Machine)
5
8-12 reps
RPE 8
2B
Seated Calf Raise
3
10-15 reps
RPE 8
3
Shrug (Barbell)
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
5
8-12 reps
RPE 8
1B
One Arm Lateral Raise (Cable)
5
10-15 reps
RPE 8
2A
Seated Row (Machine)
5
8-12 reps
RPE 8
2B
Seated Calf Raise
4
10-15 reps
RPE 8
3
Shrug (Barbell)
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
1B
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
2A
Leg Extension
4
10-12 reps
RPE 8
2B
Leg Curl
3
10-15 reps
RPE 8
2C
Preacher Curl (Machine)
3
10-12 reps
RPE 8
3
Roman Chair Sit Up
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
1B
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
2A
Leg Extension
4
10-12 reps
RPE 8
2B
Leg Curl
4
10-15 reps
RPE 8
2C
Preacher Curl (Machine)
3
10-12 reps
RPE 8
3
Roman Chair Sit Up
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
1B
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
2A
Leg Extension
4
10-12 reps
RPE 8
2B
Leg Curl
4
10-15 reps
RPE 8
2C
Preacher Curl (Machine)
4
10-12 reps
RPE 8
3
Roman Chair Sit Up
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
1B
Single Arm Tricep Extension (Cable)
4
10-15 reps
RPE 8
2A
Leg Extension
4
10-12 reps
RPE 8
2B
Leg Curl
4
10-15 reps
RPE 8
2C
Preacher Curl (Machine)
4
10-12 reps
RPE 8
3
Roman Chair Sit Up
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
1B
Single Arm Tricep Extension (Cable)
4
10-15 reps
RPE 8
2A
Leg Extension
4
10-12 reps
RPE 8
2B
Leg Curl
4
10-15 reps
RPE 8
2C
Preacher Curl (Machine)
4
10-12 reps
RPE 8
3
Roman Chair Sit Up
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
8-12 reps
RPE 8
1B
Shrug (Dumbbell)
3
15-20 reps
RPE 8
2A
Chest Fly (Machine)
3
10-15 reps
RPE 8
2B
Lateral Raise (Machine)
3
10-15 reps
RPE 8
3
Seated Calf Raise
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
8-12 reps
RPE 8
1B
Shrug (Dumbbell)
3
15-20 reps
RPE 8
2A
Chest Fly (Machine)
4
10-15 reps
RPE 8
2B
Lateral Raise (Machine)
3
10-15 reps
RPE 8
3
Seated Calf Raise
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
8-12 reps
RPE 8
1B
Shrug (Dumbbell)
3
15-20 reps
RPE 8
2A
Chest Fly (Machine)
4
10-15 reps
RPE 8
2B
Lateral Raise (Machine)
4
10-15 reps
RPE 8
3
Seated Calf Raise
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
4
8-12 reps
RPE 8
1B
Shrug (Dumbbell)
3
15-20 reps
RPE 8
2A
Chest Fly (Machine)
4
10-15 reps
RPE 8
2B
Lateral Raise (Machine)
4
10-15 reps
RPE 8
3
Seated Calf Raise
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
4
8-12 reps
RPE 8
1B
Shrug (Dumbbell)
4
15-20 reps
RPE 8
2A
Chest Fly (Machine)
4
10-15 reps
RPE 8
2B
Lateral Raise (Machine)
4
10-15 reps
RPE 8
3
Seated Calf Raise
3
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 8
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
2A
Standing Pullover (Cable)
3
15-20 reps
RPE 8
2B
Face Away Cable Curl
3
10-15 reps
RPE 8
3
Decline Crunch (Weighted)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 8
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
2A
Standing Pullover (Cable)
4
15-20 reps
RPE 8
2B
Face Away Cable Curl
3
10-15 reps
RPE 8
3
Decline Crunch (Weighted)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 8
1B
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 8
2A
Standing Pullover (Cable)
4
15-20 reps
RPE 8
2B
Face Away Cable Curl
3
10-15 reps
RPE 8
3
Decline Crunch (Weighted)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 8
1B
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 8
2A
Standing Pullover (Cable)
4
15-20 reps
RPE 8
2B
Face Away Cable Curl
4
10-15 reps
RPE 8
3
Decline Crunch (Weighted)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Seated Wide-Grip Row (Cable)
5
8-12 reps
RPE 8
1B
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 8
2A
Standing Pullover (Cable)
5
15-20 reps
RPE 8
2B
Face Away Cable Curl
4
10-15 reps
RPE 8
3
Decline Crunch (Weighted)
3
8-12 reps
RPE 8
Week 1
1 / 5 Weeks
Day 1
1A
Squat (Smith Machine)
3 Sets
6-10 Reps
@8
1B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
2A
Seated Hamstring Curl
4 Sets
8-12 Reps
@8
2B
Leg Extension
3 Sets
10-15 Reps
@8
3A
Shrug (Dumbbell)
3 Sets
15-20 Reps
@8
3B
Seated Calf Raise
3 Sets
10-15 Reps
@8
Day 2
1A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
@8
1B
Bayesian Curl
3 Sets
10-15 Reps
@8
2A
Low Fly (Cable)
3 Sets
10-15 Reps
@8
2B
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
3
Roman Chair Sit Up
3 Sets
10-12 Reps
@8
Day 3
1A
Lat Pulldown
4 Sets
8-12 Reps
@8
1B
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
2A
Seated Row (Machine)
4 Sets
8-12 Reps
@8
2B
Seated Calf Raise
3 Sets
10-15 Reps
@8
3
Shrug (Barbell)
3 Sets
10-15 Reps
@8
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
1B
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
2A
Leg Extension
4 Sets
10-12 Reps
@8
2B
Leg Curl
3 Sets
10-15 Reps
@8
2C
Preacher Curl (Machine)
3 Sets
10-12 Reps
@8
3
Roman Chair Sit Up
3 Sets
10-15 Reps
@8
Day 5
1A
Chest Press (Machine)
3 Sets
8-12 Reps
@8
1B
Shrug (Dumbbell)
3 Sets
15-20 Reps
@8
2A
Chest Fly (Machine)
3 Sets
10-15 Reps
@8
2B
Lateral Raise (Machine)
3 Sets
10-15 Reps
@8
3
Seated Calf Raise
3 Sets
10-15 Reps
@8
Day 6
1A
Seated Wide-Grip Row (Cable)
4 Sets
8-12 Reps
@8
1B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
2A
Standing Pullover (Cable)
3 Sets
15-20 Reps
@8
2B
Face Away Cable Curl
3 Sets
10-15 Reps
@8
3
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@8