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The 6-Point Essential

by Bhavin S.

Program Description

Unlock your potential with "The 6-Point Essential," a dynamic 6-week program designed for those ready to elevate their fitness game. Committing to just 5 days a week, you'll engage in a balanced blend of strength training, cardio, and flexibility work, ensuring a comprehensive approach to your health. Each session is crafted to challenge your limits while promoting recovery and growth. Get ready to transform your body and mindset with this essential training experience!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 06, 2026 03:36
  • Last Edited
    Mar 06, 2026 04:00
Muscle Engagement
Front
Back
MuscleSet
Abs
17%
Glutes
13.9%
Hamstrings
11.7%
Quadriceps
9.6%
Upper Back
7.8%
Chest
7%
Triceps
7%
Front Delts
7%
Lats
5.2%
Adductors
3.5%
Lower Back
3.5%
Biceps
2.6%
Cardio
1.7%
Rear Delts
1.3%
Forearms
1.3%
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Standing Shoulder Press (Barbell)
3
8-12 reps
RPE 8
4A
Face Pull
3
15 reps
RPE 8
4B
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Standing Shoulder Press (Barbell)
3
8-12 reps
RPE 8
4A
Face Pull
3
15 reps
RPE 8
4B
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Standing Shoulder Press (Barbell)
3
8-12 reps
RPE 8
4A
Face Pull
3
15 reps
RPE 8
4B
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Standing Shoulder Press (Barbell)
3
8-12 reps
RPE 8
4A
Face Pull
3
15 reps
RPE 8
4B
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Standing Shoulder Press (Barbell)
3
8-12 reps
RPE 8
4A
Face Pull
3
15 reps
RPE 8
4B
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Standing Shoulder Press (Barbell)
3
8-12 reps
RPE 8
4A
Face Pull
3
15 reps
RPE 8
4B
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
RPE 8
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4A
Suitcase Carry
3
0.5 mins
-
4B
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
RPE 8
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4A
Suitcase Carry
3
0.5 mins
-
4B
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
RPE 8
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4A
Suitcase Carry
3
0.5 mins
-
4B
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
RPE 8
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4A
Suitcase Carry
3
0.5 mins
-
4B
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
RPE 8
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4A
Suitcase Carry
3
0.5 mins
-
4B
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
RPE 8
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4A
Suitcase Carry
3
0.5 mins
-
4B
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
15-20 reps
-
1B
Push Up (Incline)
5
10-12 reps
-
1C
High Knees
5
1 mins
-
1D
Glute Bridge (Bodyweight)
5
15 reps
RPE 8
1E
Plank
5
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
15-20 reps
-
1B
Push Up (Incline)
5
10-12 reps
-
1C
High Knees
5
1 mins
-
1D
Glute Bridge (Bodyweight)
5
15 reps
RPE 8
1E
Plank
5
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
15-20 reps
-
1B
Push Up (Incline)
5
10-12 reps
-
1C
High Knees
5
1 mins
-
1D
Glute Bridge (Bodyweight)
5
15 reps
RPE 8
1E
Plank
5
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
15-20 reps
-
1B
Push Up (Incline)
5
10-12 reps
-
1C
High Knees
5
1 mins
-
1D
Glute Bridge (Bodyweight)
5
15 reps
RPE 8
1E
Plank
5
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
15-20 reps
-
1B
Push Up (Incline)
5
10-12 reps
-
1C
High Knees
5
1 mins
-
1D
Glute Bridge (Bodyweight)
5
15 reps
RPE 8
1E
Plank
5
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
15-20 reps
-
1B
Push Up (Incline)
5
10-12 reps
-
1C
High Knees
5
1 mins
-
1D
Glute Bridge (Bodyweight)
5
15 reps
RPE 8
1E
Plank
5
1 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
3
Standing Shoulder Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
4A
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
4B
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
Day 2
1
Cardio (Zone 2)
1 Set
30 mins
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
3
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
4A
Suitcase Carry
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
4B
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
Day 4
1
Cardio (Zone 2)
1 Set
30 mins
-
Day 5
1A
Squat (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
-
-
1B
Push Up (Incline)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
-
1C
High Knees
1 Set
1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
1 mins
-
-
-
-
-
1D
Glute Bridge (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8
@8
@8
@8
1E
Plank
1 Set
1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
1 mins
-
-
-
-
-