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BoostcampPNG

6 day split

by James F.
1 athletes joined

Program Description

This program is mainly for us bigger people that want to turn that fat into muscle and have their dream physique. 

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 28, 2024 05:39
  • Last Edited
    Jun 18, 2025 10:07

Summary

Unleash your potential with this comprehensive 6-day split program, designed to sculpt your physique over the next 6 weeks. Each session targets specific muscle groups, ensuring balanced development and optimal recovery. From chest and biceps to all-leg days, you'll engage in a variety of exercises, including barbell and machine movements, all tailored to push your limits. Equip yourself with a full gym setup and get ready to transform your strength and endurance!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Hammer Curl
3
12 reps
RPE 6
3
Incline Bench Press (Barbell)
4
8 reps
RPE 6
4
Preacher Curl (Barbell)
4
10 reps
RPE 7.5
5
Chest Fly (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Hammer Curl
3
12 reps
RPE 6
3
Incline Bench Press (Barbell)
4
8 reps
RPE 6
4
Preacher Curl (Barbell)
4
10 reps
RPE 7.5
5
Chest Fly (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Hammer Curl
3
12 reps
RPE 6
3
Incline Bench Press (Barbell)
4
8 reps
RPE 6
4
Preacher Curl (Barbell)
4
10 reps
RPE 7.5
5
Chest Fly (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Hammer Curl
3
12 reps
RPE 6
3
Incline Bench Press (Barbell)
4
8 reps
RPE 6
4
Preacher Curl (Barbell)
4
10 reps
RPE 7.5
5
Chest Fly (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Hammer Curl
3
12 reps
RPE 6
3
Incline Bench Press (Barbell)
4
8 reps
RPE 6
4
Preacher Curl (Barbell)
4
10 reps
RPE 7.5
5
Chest Fly (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Hammer Curl
3
12 reps
RPE 6
3
Incline Bench Press (Barbell)
4
8 reps
RPE 6
4
Preacher Curl (Barbell)
4
10 reps
RPE 7.5
5
Chest Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 6
2
Lat Pulldown
3
12 reps
RPE 6.5
3
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
4
Shrug (Dumbbell)
3
12 reps
RPE 7.5
5
Pull-Up (Assisted)
3
8 reps
RPE 6
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 6
2
Lat Pulldown
3
12 reps
RPE 6.5
3
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
4
Shrug (Dumbbell)
3
12 reps
RPE 7.5
5
Pull-Up (Assisted)
3
8 reps
RPE 6
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 6
2
Lat Pulldown
3
12 reps
RPE 6.5
3
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
4
Shrug (Dumbbell)
3
12 reps
RPE 7.5
5
Pull-Up (Assisted)
3
8 reps
RPE 6
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 6
2
Lat Pulldown
3
12 reps
RPE 6.5
3
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
4
Shrug (Dumbbell)
3
12 reps
RPE 7.5
5
Pull-Up (Assisted)
3
8 reps
RPE 6
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 6
2
Lat Pulldown
3
12 reps
RPE 6.5
3
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
4
Shrug (Dumbbell)
3
12 reps
RPE 7.5
5
Pull-Up (Assisted)
3
8 reps
RPE 6
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 6
2
Lat Pulldown
3
12 reps
RPE 6.5
3
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
4
Shrug (Dumbbell)
3
12 reps
RPE 7.5
5
Pull-Up (Assisted)
3
8 reps
RPE 6
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 6.5
2
Leg Extension
3
10 reps
RPE 6.5
3
Good Morning
2
8 reps
RPE 6
4
Standing Calf Raise
3
12 reps
RPE 7.5
5
Squat (Barbell)
3
10 reps
RPE 7
6
Platz Squat
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 6.5
2
Leg Extension
3
10 reps
RPE 6.5
3
Good Morning
2
8 reps
RPE 6
4
Standing Calf Raise
3
12 reps
RPE 7.5
5
Squat (Barbell)
3
10 reps
RPE 7
6
Platz Squat
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 6.5
2
Leg Extension
3
10 reps
RPE 6.5
3
Good Morning
2
8 reps
RPE 6
4
Standing Calf Raise
3
12 reps
RPE 7.5
5
Squat (Barbell)
3
10 reps
RPE 7
6
Platz Squat
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 6.5
2
Leg Extension
3
10 reps
RPE 6.5
3
Good Morning
2
8 reps
RPE 6
4
Standing Calf Raise
3
12 reps
RPE 7.5
5
Squat (Barbell)
3
10 reps
RPE 7
6
Platz Squat
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 6.5
2
Leg Extension
3
10 reps
RPE 6.5
3
Good Morning
2
8 reps
RPE 6
4
Standing Calf Raise
3
12 reps
RPE 7.5
5
Squat (Barbell)
3
10 reps
RPE 7
6
Platz Squat
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 6.5
2
Leg Extension
3
10 reps
RPE 6.5
3
Good Morning
2
8 reps
RPE 6
4
Standing Calf Raise
3
12 reps
RPE 7.5
5
Squat (Barbell)
3
10 reps
RPE 7
6
Platz Squat
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
2
Reverse Wrist Curl (Barbell)
4
15 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 7
RPE 6.5
4
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
1
-
2
Wrist Curls
4
10 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 7
RPE 6.5
4
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
5A
Lateral Raise (Dumbbell)
1
-
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
1
-
2
Wrist Curls
4
10 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 7
RPE 6.5
4
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
5A
Lateral Raise (Dumbbell)
1
-
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
1
-
2
Wrist Curls
4
10 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 7
RPE 6.5
4
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
5A
Lateral Raise (Dumbbell)
1
-
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
1
-
2
Wrist Curls
4
10 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 7
RPE 6.5
4
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
5A
Lateral Raise (Dumbbell)
1
-
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
1
-
2
Wrist Curls
4
10 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 7
RPE 6.5
4
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
5A
Lateral Raise (Dumbbell)
1
-
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
5-8 reps
RPE 6
2
Face Pull
3
12 reps
RPE 7
3
Barbell Row
3
10 reps
RPE 7
4
Bench Press (Paused)
2
1
10 reps
10 reps
RPE 6.5
RPE 9.5
5
Rear Delt Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
5-8 reps
RPE 6
2
Face Pull
3
12 reps
RPE 7
3
Barbell Row
3
10 reps
RPE 7
4
Bench Press (Paused)
2
1
10 reps
10 reps
RPE 6.5
RPE 9.5
5
Rear Delt Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
5-8 reps
RPE 6
2
Face Pull
3
12 reps
RPE 7
3
Barbell Row
3
10 reps
RPE 7
4
Bench Press (Paused)
2
1
10 reps
10 reps
RPE 6.5
RPE 9.5
5
Rear Delt Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
5-8 reps
RPE 6
2
Face Pull
3
12 reps
RPE 7
3
Barbell Row
3
10 reps
RPE 7
4
Bench Press (Paused)
2
1
10 reps
10 reps
RPE 6.5
RPE 9.5
5
Rear Delt Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
5-8 reps
RPE 6
2
Face Pull
3
12 reps
RPE 7
3
Barbell Row
3
10 reps
RPE 7
4
Bench Press (Paused)
2
1
10 reps
10 reps
RPE 6.5
RPE 9.5
5
Rear Delt Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
5-8 reps
RPE 6
2
Face Pull
3
12 reps
RPE 7
3
Barbell Row
3
10 reps
RPE 7
4
Bench Press (Paused)
2
1
10 reps
10 reps
RPE 6.5
RPE 9.5
5
Rear Delt Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 6.5
2
Leg Extension
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
4
Squat (Barbell)
3
10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
6
Platz Squat
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 6.5
2
Leg Extension
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
4
Squat (Barbell)
3
10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
6
Platz Squat
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 6.5
2
Leg Extension
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
4
Squat (Barbell)
3
10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
6
Platz Squat
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 6.5
2
Leg Extension
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
4
Squat (Barbell)
3
10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
6
Platz Squat
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 6.5
2
Leg Extension
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
4
Squat (Barbell)
3
10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
6
Platz Squat
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 6.5
2
Leg Extension
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
4
Squat (Barbell)
3
10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
6
Platz Squat
3
10 reps
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
2
Hammer Curl
3 Sets
12 Reps
@6
3
Incline Bench Press (Barbell)
4 Sets
8 Reps
@6
4
Preacher Curl (Barbell)
4 Sets
10 Reps
@7.5
5
Chest Fly (Machine)
3 Sets
12 Reps
@7
Day 3
1
Leg Curl
3 Sets
10 Reps
@6.5
2
Leg Extension
3 Sets
10 Reps
@6.5
3
Good Morning
2 Sets
8 Reps
@6
4
Standing Calf Raise
3 Sets
12 Reps
@7.5
5
Squat (Barbell)
3 Sets
10 Reps
@7
6
Platz Squat
3 Sets
10 Reps
@6.5
Day 2
1
Barbell Row
4 Sets
10 Reps
@6
2
Lat Pulldown
3 Sets
12 Reps
@6.5
3
V-Handle Tricep Pushdown (Cable)
4 Sets
10 Reps
@7
4
Shrug (Dumbbell)
3 Sets
12 Reps
@7.5
5
Pull-Up (Assisted)
3 Sets
8 Reps
@6
6
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@6.5
Day 5
1
Push Up (Incline)
3 Sets
5-8 Reps
@6
2
Face Pull
3 Sets
12 Reps
@7
3
Barbell Row
3 Sets
10 Reps
@7
4
Bench Press (Paused)
2 Sets
1 Set
10 Reps
10 Reps
@6.5
@9.5
5
Rear Delt Fly (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7
@9.5
Day 6
1
Leg Curl
3 Sets
10 Reps
@6.5
2
Leg Extension
3 Sets
10 Reps
@6.5
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6.5
4
Squat (Barbell)
3 Sets
10 Reps
@7
5
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@6.5
6
Platz Squat
3 Sets
10 Reps
@6
Day 4
1A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6.5
2
Reverse Wrist Curl (Barbell)
4 Sets
15 Reps
@6.5
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@7
@6.5
4
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@7
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6.5
6
Preacher Curl (EZ Bar)
3 Sets
12 Reps
@7.5