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Diesel Mode 6 Day Program

by David S.
35 athletes joined
5.0
(1 rating)

Program Description

Build as much muscle as possible by focusing on the stretch position!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 05, 2024 01:09
  • Last Edited
    Jun 18, 2025 10:10

Summary

Unleash your inner strength with the Diesel Mode 6 Day Program, a comprehensive 4-week training plan designed for serious lifters. This program features six days of intense workouts focusing on muscle growth and endurance, targeting key areas like back and triceps through a mix of compound and isolation exercises. With a full gym setup, you'll harness the power of equipment like dumbbells, machines, and cables to maximize your gains. Get ready to push your limits and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Biceps
13.7%
Lats
10.6%
Upper Back
10.1%
Quadriceps
9.7%
Hamstrings
9.3%
Abs
7.2%
Glutes
7%
Chest
6.2%
Front Delts
4.8%
Middle Delts
2.8%
Lower Back
2.7%
Adductors
0.7%
Forearms
0.6%
Rear Delts
0.6%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
12 reps
RPE 7
2
French Press
2
15 reps
RPE 7
3
Alternating Dumbbell Curl
2
15 reps
RPE 7
4
Abs Crunch (Machine)
2
15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
6
Preacher Curl (EZ Bar)
2
15 reps
RPE 7
7
Chest Fly (Machine)
2
15 reps
RPE 7
8
Lateral Raise (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
8 reps
12 reps
RPE 8
RPE 7
2
French Press
1
2
12 reps
15 reps
RPE 8
RPE 7
3
Alternating Dumbbell Curl
1
2
12 reps
15 reps
RPE 8
RPE 7
4
Abs Crunch (Machine)
3
15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
6
Preacher Curl (EZ Bar)
2
15 reps
RPE 7
7
Chest Fly (Machine)
2
15 reps
RPE 7
8
Lateral Raise (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
8 reps
12 reps
RPE 9
RPE 7
2
French Press
1
2
12 reps
15 reps
RPE 9
RPE 7
3
Alternating Dumbbell Curl
1
2
12 reps
15 reps
RPE 9
RPE 7
4
Abs Crunch (Machine)
3
15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
15 reps
RPE 7
7
Chest Fly (Machine)
3
15 reps
RPE 7
8
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
8 reps
12 reps
RPE 10
RPE 7
2
French Press
1
3
12 reps
15 reps
RPE 10
RPE 7
3
Alternating Dumbbell Curl
1
3
12 reps
15 reps
RPE 10
RPE 7
4
Abs Crunch (Machine)
3
15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
15 reps
RPE 7
7
Chest Fly (Machine)
3
15 reps
RPE 7
8
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
12 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7
4
Leg Extension
2
20 reps
RPE 7
5
Seated Hamstring Curl
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
8 reps
12 reps
RPE 8
RPE 7
2
Romanian Deadlift (Barbell)
1
2
8 reps
12 reps
RPE 8
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7
4
Leg Extension
2
20 reps
RPE 7
5
Seated Hamstring Curl
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
8 reps
12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
1
2
8 reps
12 reps
RPE 9
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Leg Extension
3
20 reps
RPE 7
5
Seated Hamstring Curl
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
8 reps
12 reps
RPE 10
RPE 7
2
Romanian Deadlift (Barbell)
1
3
8 reps
12 reps
RPE 10
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Leg Extension
3
20 reps
RPE 7
5
Seated Hamstring Curl
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
12 reps
RPE 7
2
T-Bar Row
2
12 reps
RPE 7
3
French Press
2
15 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Pulldown (Close Grip)
2
15 reps
RPE 7
6
Seated Row (Machine)
2
15 reps
RPE 7
7
Alternating Dumbbell Curl
2
15 reps
RPE 7
8
Abs Crunch (Machine)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 7
2
T-Bar Row
3
12 reps
RPE 7
3
French Press
3
15 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Pulldown (Close Grip)
2
15 reps
RPE 7
6
Seated Row (Machine)
2
15 reps
RPE 7
7
Alternating Dumbbell Curl
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 7
2
T-Bar Row
3
12 reps
RPE 7
3
French Press
3
15 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 7
6
Seated Row (Machine)
3
15 reps
RPE 7
7
Alternating Dumbbell Curl
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 7
2
T-Bar Row
3
12 reps
RPE 7
3
French Press
3
15 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 7
6
Seated Row (Machine)
3
15 reps
RPE 7
7
Alternating Dumbbell Curl
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
12 reps
RPE 7
2
French Press
2
15 reps
RPE 7
3
Alternating Dumbbell Curl
2
15 reps
RPE 7
4
Abs Crunch (Machine)
2
15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
6
Preacher Curl (EZ Bar)
2
15 reps
RPE 7
7
Chest Fly (Machine)
2
15 reps
RPE 7
8
Lateral Raise (Cable)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
8 reps
12 reps
RPE 8
RPE 7
2
French Press
1
2
12 reps
15 reps
RPE 8
RPE 7
3
Alternating Dumbbell Curl
1
2
12 reps
15 reps
RPE 8
RPE 7
4
Abs Crunch (Machine)
3
15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
6
Preacher Curl (EZ Bar)
2
15 reps
RPE 7
7
Chest Fly (Machine)
2
15 reps
RPE 7
8
Lateral Raise (Cable)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
8 reps
12 reps
RPE 9
RPE 7
2
French Press
1
2
12 reps
15 reps
RPE 9
RPE 7
3
Alternating Dumbbell Curl
1
2
12 reps
15 reps
RPE 9
RPE 7
4
Abs Crunch (Machine)
3
15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
15 reps
RPE 7
7
Chest Fly (Machine)
3
15 reps
RPE 7
8
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
8 reps
12 reps
RPE 10
RPE 7
2
French Press
1
3
12 reps
15 reps
RPE 10
RPE 7
3
Alternating Dumbbell Curl
1
3
12 reps
15 reps
RPE 10
RPE 7
4
Abs Crunch (Machine)
3
15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
15 reps
RPE 7
7
Chest Fly (Machine)
3
15 reps
RPE 7
8
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
12 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7
4
Leg Extension
2
20 reps
RPE 7
5
Seated Hamstring Curl
2
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
8 reps
12 reps
RPE 8
RPE 7
2
Romanian Deadlift (Barbell)
1
2
8 reps
12 reps
RPE 8
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7
4
Leg Extension
2
20 reps
RPE 7
5
Seated Hamstring Curl
2
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
8 reps
12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
1
2
8 reps
12 reps
RPE 9
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Leg Extension
3
20 reps
RPE 7
5
Seated Hamstring Curl
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
8 reps
12 reps
RPE 10
RPE 7
2
Romanian Deadlift (Barbell)
1
3
8 reps
12 reps
RPE 10
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Leg Extension
3
20 reps
RPE 7
5
Seated Hamstring Curl
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
12 reps
RPE 7
2
T-Bar Row
2
12 reps
RPE 7
3
French Press
2
15 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Pulldown (Close Grip)
2
15 reps
RPE 7
6
Seated Row (Machine)
2
15 reps
RPE 7
7
Alternating Dumbbell Curl
2
15 reps
RPE 7
8
Abs Crunch (Machine)
2
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 7
2
T-Bar Row
3
12 reps
RPE 7
3
French Press
3
15 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Pulldown (Close Grip)
2
15 reps
RPE 7
6
Seated Row (Machine)
2
15 reps
RPE 7
7
Alternating Dumbbell Curl
2
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 7
2
T-Bar Row
3
12 reps
RPE 7
3
French Press
3
15 reps
RPE 7
4
Alternating Dumbbell Curl
3
15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Lat Pulldown (Close Grip)
3
15 reps
RPE 7
7
Seated Row (Machine)
3
15 reps
RPE 7
8
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 7
2
T-Bar Row
3
12 reps
RPE 7
3
French Press
3
15 reps
RPE 7
4
Alternating Dumbbell Curl
3
15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Lat Pulldown (Close Grip)
3
15 reps
RPE 7
7
Seated Row (Machine)
3
15 reps
RPE 7
8
Abs Crunch (Machine)
3
15 reps
RPE 7
Week 1
1 / 4 Weeks
Day 3
1
Pull-Up (Neutral Grip, Weighted)
2 Sets
12 Reps
@7
2
T-Bar Row
2 Sets
12 Reps
@7
3
French Press
2 Sets
15 Reps
@7
4
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
5
Lat Pulldown (Close Grip)
2 Sets
15 Reps
@7
6
Seated Row (Machine)
2 Sets
15 Reps
@7
7
Alternating Dumbbell Curl
2 Sets
15 Reps
@7
8
Abs Crunch (Machine)
2 Sets
15 Reps
@7
Day 1
1
Incline Bench Press (Barbell)
2 Sets
12 Reps
@7
2
French Press
2 Sets
15 Reps
@7
3
Alternating Dumbbell Curl
2 Sets
15 Reps
@7
4
Abs Crunch (Machine)
2 Sets
15 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
6
Preacher Curl (EZ Bar)
2 Sets
15 Reps
@7
7
Chest Fly (Machine)
2 Sets
15 Reps
@7
8
Lateral Raise (Cable)
2 Sets
15 Reps
@7
Day 4
1
Incline Bench Press (Barbell)
2 Sets
12 Reps
@7
2
French Press
2 Sets
15 Reps
@7
3
Alternating Dumbbell Curl
2 Sets
15 Reps
@7
4
Abs Crunch (Machine)
2 Sets
15 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
6
Preacher Curl (EZ Bar)
2 Sets
15 Reps
@7
7
Chest Fly (Machine)
2 Sets
15 Reps
@7
8
Lateral Raise (Cable)
2 Sets
15 Reps
@7
Day 6
1
Pull-Up (Neutral Grip, Weighted)
2 Sets
12 Reps
@7
2
T-Bar Row
2 Sets
12 Reps
@7
3
French Press
2 Sets
15 Reps
@7
4
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
5
Lat Pulldown (Close Grip)
2 Sets
15 Reps
@7
6
Seated Row (Machine)
2 Sets
15 Reps
@7
7
Alternating Dumbbell Curl
2 Sets
15 Reps
@7
8
Abs Crunch (Machine)
2 Sets
15 Reps
@7
Day 2
1
High Bar Squat (Barbell)
2 Sets
12 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
12 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@7
4
Leg Extension
2 Sets
20 Reps
@7
5
Seated Hamstring Curl
2 Sets
20 Reps
@7
Day 5
1
High Bar Squat (Barbell)
2 Sets
12 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
12 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@7
4
Leg Extension
2 Sets
20 Reps
@7
5
Seated Hamstring Curl
2 Sets
20 Reps
@7
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
David S.Age 26, Man
a year ago
6 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
On a bulk with this program going well so far 3 weeks in. The volume is higher than I’m used to but the bulk helps counter act the fatigue. Overall, one of the most effective programs I’ve run for hypertrophy.