IntermediateFree

6 day powerlifting/bodybuilding program

Unleash your strength and sculpt your physique with 18 weeks of powerlifting and bodybuilding—transform your limits into achievements!

Jora T.· Jan 2026

1athletes running this program

Free on iOS & Android

Overview

Length

18 weeks

Days / week

6 days

Level

Intermediate

Goal

Muscle, Strength, Women's

Equipment

Full Gym

Session length

100 min

6-Day Hybrid Powerbuilding Program – 12 Weeks This program combines powerlifting, bodybuilding, and recovery-focused training to maximize muscle growth while reducing body fat over a 12-week period. The first three days focus on heavy compound lifts from powerlifting, including squat, bench press, and deadlift, using low-repetition, high-intensity sets to build strength and stimulate dense muscle growth. Each session includes targeted accessory exercises to improve weak points and enhance overall performance. Day four is dedicated to active recovery, featuring low to moderate intensity cardio, core training, and full-body stretching to improve conditioning, support fat loss, and accelerate muscle recovery. Days five and six follow a classic bodybuilding split with higher repetitions and controlled tempo, designed to increase muscle volume, improve shape, and boost metabolic demand. This hybrid structure allows consistent strength progression while maintaining a high training frequency and optimal recovery, making it ideal for recomposition of body composition over a three-month cycle.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

14.5%

Front Delts

11.2%

Abs

9.7%

Quadriceps

9.1%

Hamstrings

9.1%

Chest

8.7%

Glutes

8.3%

Lats

5.8%

Upper Back

5.4%

Biceps

5.2%

Middle Delts

3.7%

Lower Back

2.3%

Rear Delts

2.3%

Forearms

2.1%

Adductors

Abductors

0.8%

Cardio

0.4%

Other

0.4%

Week 1 Workouts

#	Exercise	Sets	Reps
1	Deadlift (Barbell)	5	0 reps
2	Bench Press (Barbell)	5	0 reps
3	T-Bar Row	4	0 reps
Superset
4A	Seated Shoulder Press (Dumbbell)	2	0 reps
4B	Hanging Leg Raise	2	0 reps

#	Exercise	Sets	Reps
1	Squat (Barbell)	5	0 reps
2	Front Squat (Barbell)	3	0 reps
3	Romanian Deadlift (Barbell)	3	0 reps
4	Lat Pulldown	3	0 reps
Superset
5A	Face Pull	2	0 reps
5B	Wood Chop	2	0 reps

#	Exercise	Sets	Reps
1	Bench Press (Barbell)	5	0 reps
2	Incline Bench Press (Dumbbell)	4	0 reps
Superset
3A	Tricep Pushdown (Cable)	2	0 reps
3B	Bicep Curl (Dumbbell)	2	0 reps
Superset
4A	Hammer Curl (Dumbbell)	2	0 reps
4B	Plank	2	0 min

#	Exercise	Sets	Reps
1	Cardio	1	0 min
Superset
2A	Bicycle Crunch	3	0 reps
2B	Abs Crunch (Weighted)	3	0 reps
3	Stretching	1	0 min

#	Exercise	Sets	Reps
1	Incline Bench Press (Barbell)	4	0 reps
2	Chest Fly (Machine)	3	0 reps
3	Seated Shoulder Press (Dumbbell)	4	0 reps
4	Lateral Raise (Dumbbell)	3	0 reps
Superset
5A	Skull Crusher (Barbell)	3	0 reps
5B	Tricep Rope Push Down (Cable)	3	0 reps
6	Abs Crunch (Machine)	2	0 reps

#	Exercise	Sets	Reps
1	Seated Row (Cable)	4	0 reps
2	Straight Arm Pulldown	3	0 reps
3	Leg Press	4	0 reps
Superset
4A	Leg Curl	2	0 reps
4B	Leg Extension	2	0 reps
Superset
5A	Preacher Curl (EZ Bar)	3	0 reps
5B	Reverse Abs Crunch (Bodyweight)	3	0 reps

Weeks 2–18 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, 6 day powerlifting/bodybuilding program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 100 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 powerlifting/bodybuilding program 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

6 day powerlifting/bodybuilding program 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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