6-Day Ultimate Gains
Train Hard 6 Days A Week! - Build the Ultimate Physique.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 4 | 10–12 reps |
| 2 | Bench Press (Dumbbell) | 4 | 8–10 reps |
| 3 | Decline Bench Press (Barbell) | 4 | 8–10 reps |
| 4 | Chest Fly (Cable) | 3 | 12–15 reps |
| 5 | Incline Chest Fly (Dumbbell) | 3 | 10–12 reps |
| 6 | Bench Press (Close Grip) | 4 | 8–10 reps |
| 7 | Tricep Rope Push Down (Cable) | 3 | 12–15 reps |
| 8 | Single Arm Tricep Extension (Cable) | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 3 | 10–12 reps |
| 2 | One Arm Bent Over Row | 3 | 10–12 reps |
| 3 | Seated Row (Cable) | 3 | 10–12 reps |
| 4 | Face Pull | 3 | 12–15 reps |
| 5 | Hyperextension | 3 | 12–15 reps |
| 6 | Bicep Curl (Barbell) | 3 | 8–10 reps |
| 7 | Hammer Curl (Dumbbell) | 3 | 10–12 reps |
| 8 | Incline Curl (Dumbbell) | 3 | 10–12 reps |
| 9 | Reverse Bicep Curl (EZ Bar) | 3 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 8–10 reps |
| 2 | Leg Press (45 Degrees) | 4 | 10–12 reps |
| 3 | Leg Extension | 3 | 12–15 reps |
| 4 | Lying Leg Curl | 3 | 12–15 reps |
| 5 | Standing Calf Raise | 4 | 15–20 reps |
| 6 | Seated Shoulder Press (Dumbbell) | 4 | 8–10 reps |
| 7 | Lateral Raise (Dumbbell) | 3 | 12–15 reps |
| 8 | Rear Delt Fly (Machine) | 3 | 12–15 reps |
| 9 | Shrug (Barbell) | 4 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 10–12 reps |
| 2 | Decline Bench Press (Dumbbell) | 4 | 8–10 reps |
| 3 | Pec Fly (Dumbbell) | 3 | 12–15 reps |
| 4 | Dip (Assisted) | 3 | 10–12 reps |
| 5 | T-Bar Row | 4 | 8–10 reps |
| 6 | Lat Pulldown | 3 | 10–12 reps |
| 7 | Straight Arm Pulldown | 3 | 12–15 reps |
| 8 | Seated Row (Machine) | 3 | 10–12 reps |
| 9 | Treadmill | 1 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (EZ Bar) | 3 | 12–15 reps |
| 2 | Bicep Curl (Cable) | 3 | 12–15 reps |
| 3 | Preacher Curl (Machine) | 3 | 10–12 reps |
| 4 | Skull Crusher (Dumbbell) | 3 | 12–15 reps |
| 5 | Weighted Bench Dips | 3 | 12–15 reps |
| 6 | Tricep Kickback Bench | 3 | 12–15 reps |
| 7 | Abs Crunch (Bodyweight) | 3 | 15–20 reps |
| 8 | Lying Leg Raise | 3 | 15–20 reps |
| 9 | Russian Twist | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 4 | 10–12 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 10–12 reps |
| 3 | Walking Lunge (Dumbbell) | 3 | 12–15 reps |
| 4 | Seated Calf Raise | 4 | 15–20 reps |
| 5 | Arnold Press | 4 | 10–12 reps |
| 6 | One Arm Lateral Raise (Cable) | 3 | 12–15 reps |
| 7 | Cable Crossover Reverse Fly | 3 | 12–15 reps |
| 8 | Upright Row (Barbell) | 3 | 10–12 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 6-Day Ultimate Gains is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 90 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 Ultimate Gains 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 12 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 Ultimate Gains 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
