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6 Week Plan

by Chris Gowing

Program Description

To increase strength over a 6 week period.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 02, 2026 05:01
  • Last Edited
    Mar 05, 2026 06:35
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.9%
Triceps
12.7%
Front Delts
10.1%
Biceps
8.9%
Middle Delts
7.6%
Lats
7.6%
Rear Delts
7.6%
Quadriceps
7.6%
Chest
5.1%
Hamstrings
5.1%
Glutes
5.1%
Forearms
2.5%
Calves
2.5%
Abs
2.5%
Abductors
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3
Cable Crossover
3
12 reps
RPE 7.5
4
Single Arm Overhead Tricep Extension
3
10 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3
Cable Crossover
3
12 reps
RPE 7.5
4
Single Arm Overhead Tricep Extension
3
10 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3
Cable Crossover
3
12 reps
RPE 7.5
4
Single Arm Overhead Tricep Extension
3
10 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3
Cable Crossover
3
12 reps
RPE 7.5
4
Single Arm Overhead Tricep Extension
3
10 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3
Cable Crossover
3
12 reps
RPE 7.5
4
Single Arm Overhead Tricep Extension
3
10 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3
Cable Crossover
3
12 reps
RPE 7.5
4
Single Arm Overhead Tricep Extension
3
10 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 7.5
2
Cable Low Row
3
10 reps
RPE 7.5
3
Face Pull
3
12 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 7.5
2
Cable Low Row
3
10 reps
RPE 7.5
3
Face Pull
3
12 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 7.5
2
Cable Low Row
3
10 reps
RPE 7.5
3
Face Pull
3
12 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 7.5
2
Cable Low Row
3
10 reps
RPE 7.5
3
Face Pull
3
12 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 7.5
2
Cable Low Row
3
10 reps
RPE 7.5
3
Face Pull
3
12 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 7.5
2
Cable Low Row
3
10 reps
RPE 7.5
3
Face Pull
3
12 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
4
Leg Press
3
12 reps
RPE 7.5
5
Clean Deadlift
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
4
Leg Press
3
12 reps
RPE 7.5
5
Clean Deadlift
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
4
Leg Press
3
12 reps
RPE 7.5
5
Clean Deadlift
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
4
Leg Press
3
12 reps
RPE 7.5
5
Clean Deadlift
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
4
Leg Press
3
12 reps
RPE 7.5
5
Clean Deadlift
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
4
Leg Press
3
12 reps
RPE 7.5
5
Clean Deadlift
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
2
Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
4
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
5
Pull Apart (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
2
Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
4
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
5
Pull Apart (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
2
Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
4
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
5
Pull Apart (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
2
Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
4
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
5
Pull Apart (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
2
Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
4
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
5
Pull Apart (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
2
Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
4
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
5
Pull Apart (Cable)
3
10 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7.5
3
Cable Crossover
3 Sets
12 Reps
@7.5
4
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
@7.5
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
Day 2
1
Wide Grip Lat Pulldown
3 Sets
12 Reps
@7.5
2
Cable Low Row
3 Sets
10 Reps
@7.5
3
Face Pull
3 Sets
12 Reps
@7.5
4
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
5
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@8
Day 3
1
Lying Leg Curl
3 Sets
10 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Standing Calf Raise
3 Sets
12 Reps
@8
4
Leg Press
3 Sets
12 Reps
@7.5
5
Clean Deadlift
3 Sets
10 Reps
@7.5
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7.5
2
Overhead Press (Dumbbell)
3 Sets
10 Reps
@7.5
3
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@7.5
4
Single Arm Rear Delt Fly (Cable)
3 Sets
12 Reps
@7.5
5
Pull Apart (Cable)
3 Sets
10 Reps
@7