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Rise of Colossus: Crusade of Unyielding Tonnage

by David S.

Program Description

Beginner to Intermediate program to pack on muscle and strength. Push sets hard to near failure. Add weight or a rep each week.

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Bodybuilding, Powerbuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 26, 2025 02:20
  • Last Edited
    Feb 26, 2025 04:28
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 10
3
Seated Row (Cable)
2
8-15 reps
RPE 10
4
Pullover (EZ Bar)
2
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
12-20 reps
RPE 10
6
Face Pull
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 10
3
Seated Row (Cable)
2
8-15 reps
RPE 10
4
Pullover (EZ Bar)
2
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
12-20 reps
RPE 10
6
Face Pull
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 10
3
Seated Row (Cable)
2
8-15 reps
RPE 10
4
Pullover (EZ Bar)
2
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
12-20 reps
RPE 10
6
Face Pull
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 10
3
Seated Row (Cable)
2
8-15 reps
RPE 10
4
Pullover (EZ Bar)
2
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
12-20 reps
RPE 10
6
Face Pull
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 10
3
Seated Row (Cable)
2
8-15 reps
RPE 10
4
Pullover (EZ Bar)
2
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
12-20 reps
RPE 10
6
Face Pull
2
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 10
4
Chest Fly (Machine)
2
8-20 reps
RPE 10
5
Abs Crunch (Machine)
2
8-20 reps
RPE 10
6
Oblique Crunch (Back Extension)
2
8-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 10
4
Chest Fly (Machine)
2
8-20 reps
RPE 10
5
Abs Crunch (Machine)
2
8-20 reps
RPE 10
6
Oblique Crunch (Back Extension)
2
8-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 10
4
Chest Fly (Machine)
2
8-20 reps
RPE 10
5
Abs Crunch (Machine)
2
8-20 reps
RPE 10
6
Oblique Crunch (Back Extension)
2
8-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 10
4
Chest Fly (Machine)
2
8-20 reps
RPE 10
5
Abs Crunch (Machine)
2
8-20 reps
RPE 10
6
Oblique Crunch (Back Extension)
2
8-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 10
4
Chest Fly (Machine)
2
8-20 reps
RPE 10
5
Abs Crunch (Machine)
2
8-20 reps
RPE 10
6
Oblique Crunch (Back Extension)
2
8-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-15 reps
RPE 10
2
Skull Crusher
2
8-15 reps
RPE 10
3
Bicep Curl (Cable)
2
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Wrist Curls
2
12-20 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
2
12-20 reps
RPE 10
7
Cardio
1
20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-15 reps
RPE 10
2
Skull Crusher
2
8-15 reps
RPE 10
3
Bicep Curl (Cable)
2
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Wrist Curls
2
12-20 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
2
12-20 reps
RPE 10
7
Cardio
1
20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-15 reps
RPE 10
2
Skull Crusher
2
8-15 reps
RPE 10
3
Bicep Curl (Cable)
2
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Wrist Curls
2
12-20 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
2
12-20 reps
RPE 10
7
Cardio
1
20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-15 reps
RPE 10
2
Skull Crusher
2
8-15 reps
RPE 10
3
Bicep Curl (Cable)
2
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Wrist Curls
2
12-20 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
2
12-20 reps
RPE 10
7
Cardio
1
20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-15 reps
RPE 10
2
Skull Crusher
2
8-15 reps
RPE 10
3
Bicep Curl (Cable)
2
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Wrist Curls
2
12-20 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
2
12-20 reps
RPE 10
7
Cardio
1
20 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Split Squat (Barbell)
1
8-12 reps
RPE 9
4
Leg Curl
2
12-30 reps
RPE 10
5
Leg Extension
2
12-20 reps
RPE 10
6
Standing Calf Raise
2
12-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Split Squat (Barbell)
1
8-12 reps
RPE 9
4
Leg Curl
2
12-30 reps
RPE 10
5
Leg Extension
2
12-20 reps
RPE 10
6
Standing Calf Raise
2
12-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Split Squat (Barbell)
1
8-12 reps
RPE 9
4
Leg Curl
2
12-30 reps
RPE 10
5
Leg Extension
2
12-20 reps
RPE 10
6
Standing Calf Raise
2
12-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Split Squat (Barbell)
1
8-12 reps
RPE 9
4
Leg Curl
2
12-30 reps
RPE 10
5
Leg Extension
2
12-20 reps
RPE 10
6
Standing Calf Raise
2
12-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Split Squat (Barbell)
1
8-12 reps
RPE 9
4
Leg Curl
2
12-30 reps
RPE 10
5
Leg Extension
2
12-20 reps
RPE 10
6
Standing Calf Raise
2
12-30 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Deadlift (Barbell)
2 Sets
6-8 Reps
@8
2
Lat Pulldown (Neutral Grip)
2 Sets
8-15 Reps
@10
3
Seated Row (Cable)
2 Sets
8-15 Reps
@10
4
Pullover (EZ Bar)
2 Sets
8-15 Reps
@10
5
Rear Delt Fly (Machine)
2 Sets
12-20 Reps
@10
6
Face Pull
2 Sets
12-20 Reps
@10
Day 2
1
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@9
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
3
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@10
4
Chest Fly (Machine)
2 Sets
8-20 Reps
@10
5
Abs Crunch (Machine)
2 Sets
8-20 Reps
@10
6
Oblique Crunch (Back Extension)
2 Sets
8-20 Reps
@10
Day 4
1
Squat (Barbell)
2 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@9
3
Split Squat (Barbell)
1 Set
8-12 Reps
@9
4
Leg Curl
2 Sets
12-30 Reps
@10
5
Leg Extension
2 Sets
12-20 Reps
@10
6
Standing Calf Raise
2 Sets
12-30 Reps
@10
Day 3
1
Preacher Curl (EZ Bar)
2 Sets
8-15 Reps
@10
2
Skull Crusher
2 Sets
8-15 Reps
@10
3
Bicep Curl (Cable)
2 Sets
8-15 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
8-15 Reps
@10
5
Wrist Curls
2 Sets
12-20 Reps
@10
6
Reverse Wrist Curl (Dumbbell)
2 Sets
12-20 Reps
@10
7
Cardio
1 Set
20 mins
@7