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Full Body 6x week

by Noah M.
2 athletes joined

Program Description

This is how I would structure a full body routine over 6 days. A lot of solid movements with recovery and priority in mind. This program focuses more on quads and chest.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 09, 2025 10:21
  • Last Edited
    Jun 20, 2025 08:21

Summary

Transform your physique with the Full Body 6x Week program, designed to challenge you six days a week over six weeks. This comprehensive plan targets all major muscle groups through a variety of exercises, including T-Bar Rows, Hack Squats, and Seated Overhead Presses, ensuring balanced strength development and muscle growth. With a focus on progressive overload and proper technique, you'll build endurance and power while enhancing your overall fitness. Get ready to push your limits and achieve your goals with this dynamic workout routine!
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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
Squat (Barbell)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
Lat Pulldown
3
6-12 reps
RPE 9
3
Seated Hamstring Curl
3
6-10 reps
RPE 9
4
Chest Fly (Machine)
2
8-15 reps
RPE 9
5
Hammer Curl
2
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
4 reps
RPE 8
RPE 7
2
Lat Pulldown
3
6-12 reps
RPE 9
3
Seated Hamstring Curl
3
6-10 reps
RPE 9
4
Chest Fly (Machine)
2
8-15 reps
RPE 9
5
Hammer Curl
2
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
5 reps
RPE 9
RPE 8
2
Lat Pulldown
3
6-12 reps
RPE 9
3
Seated Hamstring Curl
3
6-10 reps
RPE 9
4
Chest Fly (Machine)
2
8-15 reps
RPE 9
5
Hammer Curl
2
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
6 reps
RPE 8
RPE 7
2
Lat Pulldown
3
6-12 reps
RPE 9
3
Seated Hamstring Curl
3
6-10 reps
RPE 9
4
Chest Fly (Machine)
2
8-15 reps
RPE 9
5
Hammer Curl
2
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
4 reps
RPE 8.5
RPE 7
2
Lat Pulldown
3
6-12 reps
RPE 9
3
Seated Hamstring Curl
3
6-10 reps
RPE 9
4
Chest Fly (Machine)
2
8-15 reps
RPE 9
5
Hammer Curl
2
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
5 reps
RPE 9.5
RPE 8
2
Lat Pulldown
3
6-12 reps
RPE 9
3
Seated Hamstring Curl
3
6-10 reps
RPE 9
4
Chest Fly (Machine)
2
8-15 reps
RPE 9
5
Hammer Curl
2
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
Hip Thrust (Barbell)
3
5-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
High Row
2
5-10 reps
RPE 9.5
5
Bayesian Curl
2
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
5 reps
4 reps
RPE 8
RPE 7
2
Hip Thrust (Barbell)
3
5-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
High Row
2
5-10 reps
RPE 9.5
5
Bayesian Curl
2
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
6 reps
5 reps
RPE 9
RPE 8
2
Hip Thrust (Barbell)
3
5-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
High Row
2
8-12 reps
RPE 9.5
5
Bayesian Curl
2
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
4 reps
6 reps
RPE 8
RPE 7
2
Hip Thrust (Barbell)
3
5-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
High Row
2
5-10 reps
RPE 10
5
Bayesian Curl
2
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
5 reps
4 reps
RPE 9.5
RPE 7
2
Hip Thrust (Barbell)
3
5-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
High Row
2
5-10 reps
RPE 9.5
5
Bayesian Curl
2
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
6 reps
5 reps
RPE 9.5
RPE 8
2
Hip Thrust (Barbell)
3
5-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
High Row
2
5-10 reps
RPE 9.5
5
Bayesian Curl
2
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
4-8 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9.5
6
Hip Abductor (Machine)
2
1
10-20 reps
10-20 reps
RPE 10
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
4-8 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9.5
6
Hip Abductor (Machine)
1
2
10-20 reps
10-20 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
4-8 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9.5
6
Hip Abductor (Machine)
1
2
10-20 reps
10-20 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
4-8 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9.5
6
Hip Abductor (Machine)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
4-8 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9.5
6
Hip Abductor (Machine)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
4-8 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9.5
6
Hip Abductor (Machine)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
3
Pullover (Machine)
3
8-12 reps
RPE 9
4
Leg Extension
3
6-10 reps
RPE 10
5
Lateral Raise (Machine)
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
5 reps
4 reps
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
3
Pullover (Machine)
3
8-12 reps
RPE 9
4
Leg Extension
3
6-10 reps
RPE 10
5
Lateral Raise (Machine)
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
6 reps
5 reps
RPE 9
RPE 8
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
3
Pullover (Machine)
3
8-12 reps
RPE 9
4
Leg Extension
3
6-10 reps
RPE 10
5
Lateral Raise (Machine)
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
4 reps
6 reps
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
3
Pullover (Machine)
3
8-12 reps
RPE 9
4
Leg Extension
3
6-10 reps
RPE 10
5
Lateral Raise (Machine)
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
5 reps
4 reps
RPE 8.5
RPE 7
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
3
Pullover (Machine)
3
8-12 reps
RPE 9
4
Leg Extension
3
6-10 reps
RPE 10
5
Lateral Raise (Machine)
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
6 reps
5 reps
RPE 9.5
RPE 8
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
3
Pullover (Machine)
3
8-12 reps
RPE 9
4
Leg Extension
3
6-10 reps
RPE 10
5
Lateral Raise (Machine)
3
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
4-8 reps
RPE 10
2
Hack Squat
3
5-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 9
4
Chest Press (Machine)
3
6-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9.5
6
Skull Crusher
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
4-8 reps
RPE 10
2
Hack Squat
3
5-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 9
4
Chest Press (Machine)
3
6-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9.5
6
Skull Crusher
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
4-8 reps
RPE 10
2
Hack Squat
3
5-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 9
4
Chest Press (Machine)
3
6-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9.5
6
Skull Crusher
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
4-8 reps
RPE 10
2
Hack Squat
3
5-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 9
4
Chest Press (Machine)
3
6-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9.5
6
Skull Crusher
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
4-8 reps
RPE 10
2
Hack Squat
3
5-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 9
4
Chest Press (Machine)
3
6-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9.5
6
Skull Crusher
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
4-8 reps
RPE 10
2
Hack Squat
3
5-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 9
4
Chest Press (Machine)
3
6-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9.5
6
Skull Crusher
2
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
Back Extension (Weighted)
3
6-12 reps
RPE 9
3
Seated Dip (Machine)
3
8-12 reps
RPE 9
4
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 10
5
Hip Adductor (Machine)
3
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5 reps
4 reps
RPE 8
RPE 7
2
Back Extension (Weighted)
3
6-12 reps
RPE 9
3
Seated Dip (Machine)
3
8-12 reps
RPE 9
4
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9.5
5
Hip Adductor (Machine)
3
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
6 reps
5 reps
RPE 9
RPE 8
2
Back Extension (Weighted)
3
6-12 reps
RPE 9
3
Seated Dip (Machine)
3
8-12 reps
RPE 9
4
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9.5
5
Hip Adductor (Machine)
3
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
4 reps
6 reps
RPE 8
RPE 7
2
Back Extension (Weighted)
3
6-12 reps
RPE 9
3
Seated Dip (Machine)
3
8-12 reps
RPE 9
4
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9.5
5
Hip Adductor (Machine)
3
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5 reps
4 reps
RPE 8.5
RPE 7
2
Back Extension (Weighted)
3
6-12 reps
RPE 9
3
Seated Dip (Machine)
3
8-12 reps
RPE 9
4
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9.5
5
Hip Adductor (Machine)
1
2
10-20 reps
10-20 reps
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
6 reps
5 reps
RPE 9.5
RPE 8
2
Back Extension (Weighted)
3
6-12 reps
RPE 9
3
Seated Dip (Machine)
3
8-12 reps
RPE 9
4
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9.5
5
Hip Adductor (Machine)
3
10-20 reps
RPE 10
Week 1
1 / 6 Weeks
Day 5
1
T-Bar Row
4 Sets
4-8 Reps
@10
2
Hack Squat
3 Sets
5-10 Reps
@8
3
Seated Overhead Press (Dumbbell)
3 Sets
5-10 Reps
@9
4
Chest Press (Machine)
3 Sets
6-10 Reps
@9
5
Incline Curl (Dumbbell)
2 Sets
5-10 Reps
@9.5
6
Skull Crusher
2 Sets
10-15 Reps
@9
Day 4
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
4 Reps
6 Reps
@7
@6
2
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
@9
3
Pullover (Machine)
3 Sets
8-12 Reps
@9
4
Leg Extension
3 Sets
6-10 Reps
@10
5
Lateral Raise (Machine)
3 Sets
6-12 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
3 Sets
4 Reps
6 Reps
@7
@6
2
Lat Pulldown
3 Sets
6-12 Reps
@9
3
Seated Hamstring Curl
3 Sets
6-10 Reps
@9
4
Chest Fly (Machine)
2 Sets
8-15 Reps
@9
5
Hammer Curl
2 Sets
6-10 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
Day 3
1
Leg Press
4 Sets
8-12 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
4-8 Reps
@9
3
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@10
5
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
@9.5
6
Hip Abductor (Machine)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@10
@9.5
Day 6
1
Incline Bench Press (Barbell)
1 Set
3 Sets
4 Reps
6 Reps
@7
@6
2
Back Extension (Weighted)
3 Sets
6-12 Reps
@9
3
Seated Dip (Machine)
3 Sets
8-12 Reps
@9
4
Bicep Curl (Dumbbell)
2 Sets
5-10 Reps
@10
5
Hip Adductor (Machine)
3 Sets
10-20 Reps
@10
Day 2
1
Bench Press (Paused)
1 Set
3 Sets
4 Reps
6 Reps
@7
@6
2
Hip Thrust (Barbell)
3 Sets
5-10 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
6-15 Reps
@10
4
High Row
2 Sets
5-10 Reps
@9.5
5
Bayesian Curl
2 Sets
6-10 Reps
@10
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@10