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Chud goes to College

by the don
1 athletes joined

Program Description

Never lose you gains😃😃😃

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 24, 2025 02:26
  • Last Edited
    Jan 25, 2025 04:07
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
80%
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8
4
Pull-Up (Weighted)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
5
Tricep Rope Push Down (Cable)
4
10 reps
RPE 9
6
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
85%
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8
4
Pull-Up (Weighted)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
5
Tricep Rope Push Down (Cable)
4
10 reps
RPE 9
6
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
1 reps
90%
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8
4
Pull-Up (Weighted)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
5
Tricep Rope Push Down (Cable)
4
10 reps
RPE 9
6
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
55%
2
Push Up
3
10 reps
RPE 6
3
Pec Fly (Dumbbell)
3
10-15 reps
70%
4
Tricep Rope Push Down (Cable)
2
10-15 reps
70%
5
Pull-Up (Bodyweight)
2
5-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
80%
2
Zercher Squat (Barbell)
2
5-8 reps
RPE 8
3
Leg Curl
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
4
Lunge (Bodyweight)
3
AMRAP
RPE 10
5
Squat (Bodyweight)
2
AMRAP
RPE 10
6
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
7
Seated Calf Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
85%
2
Zercher Squat (Barbell)
2
5-8 reps
RPE 8
3
Leg Curl
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
4
Lunge (Bodyweight)
3
AMRAP
RPE 10
5
Squat (Bodyweight)
2
AMRAP
RPE 10
6
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
7
Seated Calf Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
1 reps
90%
2
Zercher Squat (Barbell)
2
5-8 reps
RPE 8
3
Leg Curl
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
4
Lunge (Bodyweight)
3
AMRAP
RPE 10
5
Squat (Bodyweight)
2
AMRAP
RPE 10
6
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
7
Seated Calf Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
55%
2
Squat (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
2
AMRAP
RPE 10
4
Leg Curl
2
6-8 reps
RPE 7
5
Plank
2
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
80%
2
Overhead Press (Barbell)
1
AMRAP
80%
3
Dip (Weighted)
4
6-10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
6
French Press
2
20-30 reps
RPE 9
7
Ab Wheel
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
84%
2
Overhead Press (Barbell)
1
AMRAP
72%
3
Dip (Weighted)
4
6-10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8
6
Push Up
2
AMRAP
RPE 10
7
Ab Wheel
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
88%
2
Overhead Press (Barbell)
1
AMRAP
75%
3
Dip (Weighted)
4
6-10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8
6
Push Up
2
AMRAP
RPE 10
7
Ab Wheel
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
55%
2
Dip (Bodyweight)
1
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 7
4
Push Up
2
AMRAP
RPE 8
5
Plank
2
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
1 reps
85%
2
Power Shrug
3
10-15 reps
RPE 9
3
Chin-Up (Bodyweight)
1
100+ reps
RPE 10
4
Barbell Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
5
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 8
6
Side Bend (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
1 reps
88%
2
Power Shrug
3
10-15 reps
RPE 9
3
Chin-Up (Bodyweight)
1
100+ reps
RPE 10
4
Barbell Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
5
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 8
6
Side Bend (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1 reps
91%
2
Power Shrug
3
10-15 reps
RPE 9
3
Chin-Up (Bodyweight)
1
100+ reps
RPE 10
4
Barbell Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
5
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 8
6
Side Bend (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
55%
2
Chin-Up (Bodyweight)
1
50+ reps
RPE 8
3
Inverted Row
2
AMRAP
RPE 8
4
Ab Wheel
5
15 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
6 Sets
3 Reps
80%
2
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@8
3
Pec Fly (Dumbbell)
3 Sets
10 Reps
@8
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@8.5
@9
5
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@9
6
Push Up
1 Set
AMRAP
@10
Day 2
1
Squat (Barbell)
6 Sets
3 Reps
80%
2
Zercher Squat (Barbell)
2 Sets
5-8 Reps
@8
3
Leg Curl
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
@8
@8.5
@9
@10
4
Lunge (Bodyweight)
3 Sets
AMRAP
@10
5
Squat (Bodyweight)
2 Sets
AMRAP
@10
6
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@8
7
Seated Calf Raise
3 Sets
10-15 Reps
@8
Day 3
1
Overhead Press (Barbell)
1 Set
AMRAP
80%
2
Overhead Press (Barbell)
1 Set
AMRAP
80%
3
Dip (Weighted)
4 Sets
6-10 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@9
6
French Press
2 Sets
20-30 Reps
@9
7
Ab Wheel
5 Sets
AMRAP
@8
Day 4
1
Deadlift (Barbell)
8 Sets
1 Reps
85%
2
Power Shrug
3 Sets
10-15 Reps
@9
3
Chin-Up (Bodyweight)
1 Set
100+ Reps
@10
4
Barbell Row
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8
@9
@10
5
Reverse Wrist Curl (Barbell)
4 Sets
10-15 Reps
@8
6
Side Bend (Dumbbell)
3 Sets
10-12 Reps
@8