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Recomp 6x Functional v1 (2)

by Nick

Program Description

chop wood, carry water.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 02, 2026 06:49
  • Last Edited
    Jan 02, 2026 07:34
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.2%
Triceps
11.2%
Lats
9.1%
Hamstrings
9.1%
Front Delts
8.4%
Glutes
8.4%
Quadriceps
7%
Abs
7%
Chest
6.3%
Rear Delts
6.3%
Biceps
4.6%
Middle Delts
4.2%
Lower Back
2.8%
Calves
2.1%
Forearms
1.4%
Adductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
1A
External Rotation (Cable)
2
-
1B
Scapular Pull-Up
2
-
2
chest supported y raise (db)
2
-
3A
Incline Bench Press (Dumbbell)
3
-
3B
Pull-Up (Weighted)
3
-
4
Barbell Row
2
-
5
Bench Press (Barbell)
2
-
6
Iso low row
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
External Rotation (Cable)
2
-
1B
Scapular Pull-Up
2
-
2
chest supported y raise (db)
2
-
3A
Incline Bench Press (Dumbbell)
3
-
3B
Pull-Up (Weighted)
3
-
4
Barbell Row
2
-
5
Bench Press (Barbell)
2
-
6
Iso low row
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
External Rotation (Cable)
2
-
1B
Scapular Pull-Up
2
-
2
chest supported y raise (db)
2
-
3A
Incline Bench Press (Dumbbell)
3
-
3B
Pull-Up (Weighted)
3
-
4
Barbell Row
2
-
5
Bench Press (Barbell)
2
-
6
Iso low row
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
External Rotation (Cable)
2
-
1B
Scapular Pull-Up
2
-
2
chest supported y raise (db)
2
-
3A
Incline Bench Press (Dumbbell)
3
-
3B
Pull-Up (Weighted)
3
-
4
Barbell Row
2
-
5
Bench Press (Barbell)
2
-
6
Iso low row
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
-
2A
Tricep Pushdown (Cable)
3
-
2B
Lateral Raise (Dumbbell)
3
-
3A
Face Away Cable Curl
2
-
3B
JM Press (Smith Machine)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
reverse curl (cable + bar)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
-
2A
Tricep Pushdown (Cable)
3
-
2B
Lateral Raise (Dumbbell)
3
-
3A
Face Away Cable Curl
2
-
3B
JM Press (Smith Machine)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
reverse curl (cable + bar)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
-
2A
Tricep Pushdown (Cable)
3
-
2B
Lateral Raise (Dumbbell)
3
-
3A
Face Away Cable Curl
2
-
3B
JM Press (Smith Machine)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
reverse curl (cable + bar)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
-
2A
Tricep Pushdown (Cable)
3
-
2B
Lateral Raise (Dumbbell)
3
-
3A
Face Away Cable Curl
2
-
3B
JM Press (Smith Machine)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
reverse curl (cable + bar)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
hack squat calf raise
3
-
2
High Bar Squat (Barbell)
2
-
3
Good Morning
2
-
4
Dragon Flag
3
-
5
Nordic Curl
2
-
6
Bulgarian Split Squat (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
hack squat calf raise
3
-
2
High Bar Squat (Barbell)
2
-
3
Good Morning
2
-
4
Dragon Flag
3
-
5
Nordic Curl
2
-
6
Bulgarian Split Squat (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
hack squat calf raise
3
-
2
High Bar Squat (Barbell)
2
-
3
Good Morning
2
-
4
Dragon Flag
3
-
5
Nordic Curl
2
-
6
Bulgarian Split Squat (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
hack squat calf raise
3
-
2
High Bar Squat (Barbell)
2
-
3
Good Morning
2
-
4
Dragon Flag
3
-
5
Nordic Curl
2
-
6
Bulgarian Split Squat (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
2
-
1B
External Rotation (Cable)
2
-
2
chest supported y raise (db)
2
-
3A
Chin-Up (Weighted)
2
-
3B
Incline Bench Press (Dumbbell)
2
-
4A
Dip (Weighted)
2
-
4B
Iso low row
2
-
5
Front Lever
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
2
-
1B
External Rotation (Cable)
2
-
2
chest supported y raise (db)
2
-
3A
Chin-Up (Weighted)
2
-
3B
Incline Bench Press (Dumbbell)
2
-
4A
Dip (Weighted)
2
-
4B
Iso low row
2
-
5
Front Lever
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
2
-
1B
External Rotation (Cable)
2
-
2
chest supported y raise (db)
2
-
3A
Chin-Up (Weighted)
2
-
3B
Incline Bench Press (Dumbbell)
2
-
4A
Dip (Weighted)
2
-
4B
Iso low row
2
-
5
Front Lever
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
2
-
1B
External Rotation (Cable)
2
-
2
chest supported y raise (db)
2
-
3A
Chin-Up (Weighted)
2
-
3B
Incline Bench Press (Dumbbell)
2
-
4A
Dip (Weighted)
2
-
4B
Iso low row
2
-
5
Front Lever
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
handstand
2
-
4
Pelican Curl
2
-
5
Tricep Pushdown (Cable)
2
-
6A
Low Cable Rope Triceps Extension
2
-
6B
DB Single Arm Preacher Curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
handstand
2
-
4
Pelican Curl
2
-
5
Tricep Pushdown (Cable)
2
-
6A
Low Cable Rope Triceps Extension
2
-
6B
DB Single Arm Preacher Curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
handstand
2
-
4
Pelican Curl
2
-
5
Tricep Pushdown (Cable)
2
-
6A
Low Cable Rope Triceps Extension
2
-
6B
DB Single Arm Preacher Curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
handstand
2
-
4
Pelican Curl
2
-
5
Tricep Pushdown (Cable)
2
-
6A
Low Cable Rope Triceps Extension
2
-
6B
DB Single Arm Preacher Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
-
2
Shrug (Barbell)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Hanging Leg Raise
2
-
6
Pistol Squat
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
-
2
Shrug (Barbell)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Hanging Leg Raise
2
-
6
Pistol Squat
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
-
2
Shrug (Barbell)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Hanging Leg Raise
2
-
6
Pistol Squat
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
-
2
Shrug (Barbell)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Hanging Leg Raise
2
-
6
Pistol Squat
2
-
Week 1
1 / 4 Weeks
Day 1
1A
External Rotation (Cable)
1 Set
1 Set
-
-
1B
Scapular Pull-Up
1 Set
1 Set
-
-
2
chest supported y raise (db)
1 Set
1 Set
-
-
3A
Incline Bench Press (Dumbbell)
3 Sets
-
3B
Pull-Up (Weighted)
3 Sets
-
4
Barbell Row
2 Sets
-
5
Bench Press (Barbell)
2 Sets
-
6
Iso low row
1 Set
1 Set
1 mins
1 mins
-
-
Day 2
1
Rear Delt Fly (Cable)
3 Sets
-
2A
Tricep Pushdown (Cable)
3 Sets
-
2B
Lateral Raise (Dumbbell)
3 Sets
-
3A
Face Away Cable Curl
1 Set
1 Set
-
-
3B
JM Press (Smith Machine)
2 Sets
-
4
Hammer Curl (Dumbbell)
2 Sets
-
5
reverse curl (cable + bar)
1 Set
-
Day 3
1
hack squat calf raise
3 Sets
-
2
High Bar Squat (Barbell)
2 Sets
-
3
Good Morning
2 Sets
-
4
Dragon Flag
3 Sets
-
5
Nordic Curl
2 Sets
-
6
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
-
-
Day 4
1A
Scapular Pull-Up
1 Set
1 Set
-
-
1B
External Rotation (Cable)
1 Set
1 Set
-
-
2
chest supported y raise (db)
1 Set
1 Set
-
-
3A
Chin-Up (Weighted)
1 Set
1 Set
-
-
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
-
-
4A
Dip (Weighted)
2 Sets
-
4B
Iso low row
1 Set
1 Set
-
-
5
Front Lever
1 Set
1 Set
-
-
Day 5
1
Rear Delt Fly (Cable)
3 Sets
-
2
Lateral Raise (Dumbbell)
3 Sets
-
3
handstand
2 Sets
-
4
Pelican Curl
1 Set
1 Set
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
-
-
6A
Low Cable Rope Triceps Extension
1 Set
1 Set
-
-
6B
DB Single Arm Preacher Curl
2 Sets
-
Day 6
1
Single Leg Calf Raise (Weighted)
3 Sets
-
2
Shrug (Barbell)
1 Set
1 Set
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
-
-
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
-
-
5
Hanging Leg Raise
2 Sets
-
6
Pistol Squat
2 Sets
-