Program Description
A split of upper body and lower body compound exercises for a complete full body workout to be done 4 times a week. This is a basic straightforward program to acclimate the entire body to weight training. This is great for prepping for a more advanced level, greater volume program following its completion.
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedSep 24, 2025 08:17
- Last EditedOct 04, 2025 01:07
Summary
Transform your fitness routine with the **6 Week New Workout Split**, designed for those ready to take their training to the next level. Over four days each week, you'll engage in a balanced mix of strength exercises targeting all major muscle groups, including sled pulls, lat pulldowns, and incline bench presses. This program not only builds muscle and strength but also enhances endurance through varied rep schemes and intensities. Perfect for gym-goers looking to maximize their results in just six weeks!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.4%
Glutes
12.7%
Chest
9.6%
Calves
9.6%
Quadriceps
9.6%
Lats
8.6%
Upper Back
7.6%
Hamstrings
6.7%
Triceps
5.7%
Abs
5.4%
Middle Delts
4.8%
Biceps
3.8%
Lower Back
2.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Sled Pull
1
10 mins
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Back Extension
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Back Extension
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Back Extension
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Back Extension
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Back Extension
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Back Extension
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Calf Raise (Bodyweight)
3
15 reps
-
3
Tibialis Raise
3
15 reps
-
4
Split Squat (Dumbbell)
3
15 reps
-
5
Belt Squat
3
15 reps
-
6
Single Leg Calf Raise (Weighted)
3
15 reps
-
7
Hip Thrust (Machine)
3
15 reps
-
8
Abs Crunch (Bodyweight)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Calf Raise (Bodyweight)
3
15 reps
-
3
Tibialis Raise
3
15 reps
-
4
Split Squat (Dumbbell)
3
15 reps
-
5
Belt Squat
3
15 reps
-
6
Single Leg Calf Raise (Weighted)
3
15 reps
-
7
Hip Thrust (Machine)
3
15 reps
-
8
Abs Crunch (Bodyweight)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Calf Raise (Bodyweight)
3
15 reps
-
3
Tibialis Raise
3
15 reps
-
4
Split Squat (Dumbbell)
3
15 reps
-
5
Belt Squat
3
15 reps
-
6
Single Leg Calf Raise (Weighted)
3
15 reps
-
7
Hip Thrust (Machine)
3
15 reps
-
8
Abs Crunch (Bodyweight)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Calf Raise (Bodyweight)
3
15 reps
-
3
Tibialis Raise
3
15 reps
-
4
Split Squat (Dumbbell)
3
15 reps
-
5
Belt Squat
3
15 reps
-
6
Single Leg Calf Raise (Weighted)
3
15 reps
-
7
Hip Thrust (Machine)
3
15 reps
-
8
Abs Crunch (Bodyweight)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Calf Raise (Bodyweight)
3
15 reps
-
3
Tibialis Raise
3
15 reps
-
4
Split Squat (Dumbbell)
3
15 reps
-
5
Belt Squat
3
15 reps
-
6
Single Leg Calf Raise (Weighted)
3
15 reps
-
7
Hip Thrust (Machine)
3
15 reps
-
8
Abs Crunch (Bodyweight)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Calf Raise (Bodyweight)
3
15 reps
-
3
Tibialis Raise
3
15 reps
-
4
Split Squat (Dumbbell)
3
15 reps
-
5
Belt Squat
3
15 reps
-
6
Single Leg Calf Raise (Weighted)
3
15 reps
-
7
Hip Thrust (Machine)
3
15 reps
-
8
Abs Crunch (Bodyweight)
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Back Extension
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Back Extension
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Back Extension
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Back Extension
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Back Extension
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Back Extension
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Calf Raise (Bodyweight)
3
15 reps
-
3
Tibialis Raise
3
15 reps
-
4
Split Squat (Dumbbell)
3
15 reps
-
5
Belt Squat
3
15 reps
-
6
Single Leg Calf Raise (Weighted)
3
15 reps
-
7
Hip Thrust (Machine)
3
15 reps
-
8
Abs Crunch (Bodyweight)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Calf Raise (Bodyweight)
3
15 reps
-
3
Tibialis Raise
3
15 reps
-
4
Split Squat (Dumbbell)
3
15 reps
-
5
Belt Squat
3
15 reps
-
6
Single Leg Calf Raise (Weighted)
3
15 reps
-
7
Hip Thrust (Machine)
3
15 reps
-
8
Abs Crunch (Bodyweight)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Calf Raise (Bodyweight)
3
15 reps
-
3
Tibialis Raise
3
15 reps
-
4
Split Squat (Dumbbell)
3
15 reps
-
5
Belt Squat
3
15 reps
-
6
Single Leg Calf Raise (Weighted)
3
15 reps
-
7
Hip Thrust (Machine)
3
15 reps
-
8
Abs Crunch (Bodyweight)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Calf Raise (Bodyweight)
3
15 reps
-
3
Tibialis Raise
3
15 reps
-
4
Split Squat (Dumbbell)
3
15 reps
-
5
Belt Squat
3
15 reps
-
6
Single Leg Calf Raise (Weighted)
3
15 reps
-
7
Hip Thrust (Machine)
3
15 reps
-
8
Abs Crunch (Bodyweight)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Calf Raise (Bodyweight)
3
15 reps
-
3
Tibialis Raise
3
15 reps
-
4
Split Squat (Dumbbell)
3
15 reps
-
5
Belt Squat
3
15 reps
-
6
Single Leg Calf Raise (Weighted)
3
15 reps
-
7
Hip Thrust (Machine)
3
15 reps
-
8
Abs Crunch (Bodyweight)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Calf Raise (Bodyweight)
3
15 reps
-
3
Tibialis Raise
3
15 reps
-
4
Split Squat (Dumbbell)
3
15 reps
-
5
Belt Squat
3
15 reps
-
6
Single Leg Calf Raise (Weighted)
3
15 reps
-
7
Hip Thrust (Machine)
3
15 reps
-
8
Abs Crunch (Bodyweight)
1
5 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Sled Pull1 Set
10 mins
-
2
Lat Pulldown1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Seated Row (Machine)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Chest Fly (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Overhead Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Front Raise1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
8
Back Extension1 Set
1 mins
-
Day 2
1
Sled Pull1 Set
10 mins
-
2
Calf Raise (Bodyweight)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3
Tibialis Raise1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Split Squat (Dumbbell)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Belt Squat1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Single Leg Calf Raise (Weighted)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Hip Thrust (Machine)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8
Abs Crunch (Bodyweight)1 Set
5 mins
-
Day 3
1
Sled Pull1 Set
10 mins
-
2
Lat Pulldown1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Seated Row (Machine)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Chest Fly (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Overhead Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Front Raise1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
8
Back Extension1 Set
1 mins
-
Day 4
1
Sled Pull1 Set
10 mins
-
2
Calf Raise (Bodyweight)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3
Tibialis Raise1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Split Squat (Dumbbell)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Belt Squat1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Single Leg Calf Raise (Weighted)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Hip Thrust (Machine)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8
Abs Crunch (Bodyweight)1 Set
5 mins
-