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6 day split (1)

by Olly W.
1 athletes joined

Program Description

Muscle + strength

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Jan 08, 2025 05:57
  • Last Edited
    Jul 23, 2025 09:50

Summary

Unleash your strength with this comprehensive 6-day split program designed for serious lifters. Over the course of one week, you'll target major muscle groups with a mix of bodyweight, machine, and free weight exercises, ensuring balanced development and muscle growth. Each session is packed with high-intensity movements like Wide Grip Pull-Ups, Lat Pulldowns, and various curls to sculpt your back and arms. Get ready to push your limits and achieve impressive results!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.7%
Biceps
12.9%
Lats
12%
Triceps
11.4%
Chest
8.2%
Front Delts
7.1%
Hamstrings
5.8%
Abs
5.8%
Quadriceps
4.9%
Middle Delts
4.4%
Rear Delts
4.4%
Glutes
3.3%
Lower Back
2%
Forearms
1.8%
Adductors
0.9%
Cardio
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Reverse Pec Deck
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Extension (Dumbbell)
3
12 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Incline Bench Press (Dumbbell)
3
12 reps
-
8
Bench Press (Dumbbell)
3
12 reps
-
9
Pec Deck (Machine)
3
12 reps
-
10
Push Up
3
-
11
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Meadow Row
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
12 reps
-
5
Lat Pulldown (Single Arm)
3
12 reps
-
6
Barbell Row
3
10 reps
-
7
Seated Dumbbell Curl
3
12 reps
-
8
Preacher Curl (Dumbbell)
3
12 reps
-
9
Bayesian Curl
3
10 reps
-
10
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Cardio
1
25 mins
-
6
Hanging Leg Raise
3
10 reps
-
7
Plank
3
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Reverse Pec Deck
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
12 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl
3
10 reps
-
10
Bicep Curl (Dumbbell)
3
12 reps
-
11
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Meadow Row
3
12 reps
-
5
Chest Supported Row (Dumbbell)
3
12 reps
-
6
Barbell Row
3
10 reps
-
7
Incline Bench Press (Dumbbell)
3
12 reps
-
8
Bench Press (Dumbbell)
3
12 reps
-
9
Pec Deck (Machine)
3
12 reps
-
10
Push Up
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Plank
3
2 mins
-
Week 1
1 / 1 Weeks
Day 2
1
Wide Grip Pull-Up
3 Sets
5 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Meadow Row
3 Sets
12 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
-
5
Lat Pulldown (Single Arm)
3 Sets
12 Reps
-
6
Barbell Row
3 Sets
10 Reps
-
7
Seated Dumbbell Curl
3 Sets
12 Reps
-
8
Preacher Curl (Dumbbell)
3 Sets
12 Reps
-
9
Bayesian Curl
3 Sets
10 Reps
-
10
Hammer Curl
3 Sets
10 Reps
-
Day 5
1
Wide Grip Pull-Up
3 Sets
5 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
-
4
Meadow Row
3 Sets
12 Reps
-
5
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
-
6
Barbell Row
3 Sets
10 Reps
-
7
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
8
Bench Press (Dumbbell)
3 Sets
12 Reps
-
9
Pec Deck (Machine)
3 Sets
12 Reps
-
10
Push Up
1 Set
-
Day 6
1
Squat (Barbell)
3 Sets
12 Reps
-
2
Leg Extension
3 Sets
12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
4
Lying Leg Curl
3 Sets
12 Reps
-
5
Hanging Leg Raise
3 Sets
10 Reps
-
6
Plank
3 Sets
2 mins
-
Day 3
1
Squat (Barbell)
3 Sets
12 Reps
-
2
Leg Extension
3 Sets
12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
4
Hamstring Curl
3 Sets
12 Reps
-
5
Cardio
1 Set
25 mins
-
6
Hanging Leg Raise
3 Sets
10 Reps
-
7
Plank
3 Sets
2 mins
-
Day 1
1
Shoulder Press (Machine)
3 Sets
10 Reps
-
2
Lateral Raise (Cable)
3 Sets
12 Reps
-
3
Reverse Pec Deck
3 Sets
12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Overhead Extension (Dumbbell)
3 Sets
12 Reps
-
6
Skull Crusher (Barbell)
3 Sets
10 Reps
-
7
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
8
Bench Press (Dumbbell)
3 Sets
12 Reps
-
9
Pec Deck (Machine)
3 Sets
12 Reps
-
10
Push Up
3 Sets
-
11
Face Pull
3 Sets
12 Reps
-
Day 4
1
Shoulder Press (Machine)
3 Sets
10 Reps
-
2
Lateral Raise (Cable)
3 Sets
12 Reps
-
3
Reverse Pec Deck
3 Sets
12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Skull Crusher (Barbell)
3 Sets
10 Reps
-
6
Overhead Extension (Dumbbell)
3 Sets
12 Reps
-
7
Preacher Curl (Dumbbell)
3 Sets
12 Reps
-
8
Bayesian Curl
3 Sets
10 Reps
-
9
Hammer Curl
3 Sets
10 Reps
-
10
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
11
Face Pull
3 Sets
12 Reps
-