6 day split (1)
Will
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 | 0+ reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 min |
| 6 | Hanging Leg Raise | 3 | 10 reps |
| 7 | Plank | 3 | 2 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 | 0+ reps |
| 11 | Face Pull | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
Common questions
Yes, 6 day split (1) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
6 day split (1) is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
6 day split (1) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
