6 day bodybuilding 2025
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 1 | 12 reps | 70% |
| 2 | 12 reps | 72% | ||
| 2 | Leg Extension | 3 | 15–20 reps | @8 |
| 3 | Romanian Deadlift (Barbell) | 4 | 8 reps | @8 |
| 4 | Front Squat (Barbell) | 1 | 12 reps | @8 |
| 2 | 10 reps | @8 | ||
| 5 | V-Handle Tricep Pushdown (Cable) | 1 | 12 reps | @10 |
| 1 | 15 reps | @10 | ||
| 1 | 20 reps | @10 | ||
| 6 | French Press | 2 | 12 reps | @8 |
| 7 | Calf Raise (Machine) | 3 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 4 | 8 reps | @8 |
| 2 | Kroc Row | 2 | 12–20 reps | @9 |
| 3 | Pullover (EZ Bar) | 2 | 12 reps | @8 |
| 1 | 15 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 4 | Lat Pulldown | 2 | 12 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 15 reps | @8 | ||
| 5 | Incline Curl (Dumbbell) | 2 | 12 reps | @10 |
| 6 | Bicep Curl (Cable) | 2 | 15 reps | @10 |
| 7 | Concentration Curl | 2 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 12 reps | @8 |
| 2 | Bench Press (Dumbbell) | 2 | 12 reps | @8 |
| 2 | 6 reps | @8 | ||
| 3 | Chest Fly (Cable) | 3 | 15 reps | @8 |
| 4 | Behind-The-Neck Press (Smith Machine) | 2 | 12 reps | @8 |
| 1 | 15 reps | @8 | ||
| 5 | One Arm Lateral Raise (Cable) | 1 | 12 reps | @8 |
| 2 | 15 reps | @10 | ||
| 6 | Y Raise | 3 | 12 reps | @8 |
| 7 | Kelso Shrug | 1 | 8 reps | @10 |
| 1 | 12 reps | @10 | ||
| 8 | Abs Crunch (Machine) | 3 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Overhead Tricep Extension (Cable) | 3 | 15 reps | @8 |
| 1B | Face Pull | 3 | 12 reps | @8 |
| Superset | ||||
| 2A | Dip (Bodyweight) | 1 | — | @8 |
| 2 | — | @10 | ||
| 2B | Lateral Raise (Dumbbell) | 1 | 12 reps | @8 |
| 2 | 12 reps | @10 | ||
| Superset | ||||
| 3A | French Press | 3 | 15 reps | @8 |
| 3B | Shrug (Dumbbell) | 3 | 15 reps | @10 |
| 4 | Deadlift (Barbell) | 2 | 6 reps | @8 |
| 5 | Leg Press | 1 | 15 reps | @8 |
| 1 | 10 reps | @10 | ||
| 6 | Leg Curl | 1 | 12 reps | @10 |
| 1 | 15 reps | @10 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Preacher Curl (EZ Bar) | 3 | 15 reps | @8 |
| 2 | Hammer Curl (Dumbbell) | 3 | 10 reps | @8 |
| 3 | Lat Pulldown (Close Grip) | 2 | 15 reps | @8 |
| 1 | 12 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 4 | Concentration Curl | 1 | 12 reps | @8 |
| 2 | 12 reps | @10 | ||
| 5 | Seated Wide-Grip Row (Cable) | 3 | 12 reps | @8 |
| 6 | Chest Supported Row (Machine) | 1 | 12 reps | @10 |
| 1 | 15 reps | @10 | ||
| 7 | Standing Calf Raise | 3 | 12–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shoulder Press (Machine) | 2 | 12 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 15 reps | @8 | ||
| 2 | Hang Clean | 3 | 6 reps | @8 |
| 3 | Rear Delt Fly (Machine) | 2 | 12 reps | @8 |
| 1 | 12 reps | @10 | ||
| 4 | Bench Press (Barbell) | 1 | 12 reps | @8 |
| 1 | 6 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 5 | Chest Fly (Cable) | 3 | 12–15 reps | @8 |
| Superset | ||||
| 6A | Deficit Push Up | 3 | AMRAP | @10 |
| 6B | Reverse Abs Crunch (Bodyweight) | 3 | 12–20 reps | @10 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 6 day bodybuilding 2025 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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 70 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 bodybuilding 2025 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 10 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 bodybuilding 2025 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.
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