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BoostcampPNG

6x Week Split

by Richard Sumner

Program Description

Hypertrophy

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 06, 2025 10:36
  • Last Edited
    Jun 18, 2025 09:58

Summary

Transform your physique with the 6x Week Split, a comprehensive 9-week program designed for dedicated lifters. Committing to six days a week, you'll engage in targeted workouts that emphasize strength and hypertrophy across all major muscle groups. Each session incorporates a blend of barbell, dumbbell, and machine exercises, ensuring a balanced approach to building muscle and enhancing endurance. Perfect for those ready to push their limits, this program will help you achieve your fitness goals while keeping your workouts fresh and challenging. Get ready to elevate your training!
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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
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Treadmill
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Treadmill
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Treadmill
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Treadmill
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Treadmill
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Treadmill
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Treadmill
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Treadmill
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Treadmill
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
15-20 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Seated Calf Raise
3
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
15-20 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Seated Calf Raise
3
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
15-20 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Seated Calf Raise
3
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
15-20 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Seated Calf Raise
3
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
15-20 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Seated Calf Raise
3
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
15-20 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Seated Calf Raise
3
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
15-20 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Seated Calf Raise
3
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
15-20 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Seated Calf Raise
3
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
15-20 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Seated Calf Raise
3
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Underhand Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Preacher Curl (Barbell)
4
10-12 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Underhand Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Preacher Curl (Barbell)
4
10-12 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Underhand Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Preacher Curl (Barbell)
4
10-12 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Underhand Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Preacher Curl (Barbell)
4
10-12 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Underhand Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Preacher Curl (Barbell)
4
10-12 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Underhand Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Preacher Curl (Barbell)
4
10-12 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Underhand Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Preacher Curl (Barbell)
4
10-12 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Underhand Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Preacher Curl (Barbell)
4
10-12 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Underhand Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Preacher Curl (Barbell)
4
10-12 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lying Leg Curl
3
12-15 reps
-
3
Single Leg Press
3
15-20 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Treadmill
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lying Leg Curl
3
12-15 reps
-
3
Single Leg Press
3
15-20 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Treadmill
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lying Leg Curl
3
12-15 reps
-
3
Single Leg Press
3
15-20 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Treadmill
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lying Leg Curl
3
12-15 reps
-
3
Single Leg Press
3
15-20 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Treadmill
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lying Leg Curl
3
12-15 reps
-
3
Single Leg Press
3
15-20 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Treadmill
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lying Leg Curl
3
12-15 reps
-
3
Single Leg Press
3
15-20 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Treadmill
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lying Leg Curl
3
12-15 reps
-
3
Single Leg Press
3
15-20 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Treadmill
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lying Leg Curl
3
12-15 reps
-
3
Single Leg Press
3
15-20 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Treadmill
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lying Leg Curl
3
12-15 reps
-
3
Single Leg Press
3
15-20 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Treadmill
1
15-30 mins
-
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Chest Fly (Machine)
3 Sets
12-15 Reps
-
4
Overhead Press (Barbell)
3 Sets
6-8 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
-
6
Skull Crusher (Barbell)
3 Sets
10-12 Reps
-
7
Treadmill
1 Set
15-30 mins
-
Day 2
1
Barbell Row
3 Sets
8-10 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
10-12 Reps
-
3
Chest Supported Row (Machine)
3 Sets
12-15 Reps
-
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
-
6
Treadmill
1 Set
15-30 mins
-
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
-
2
Leg Press
3 Sets
12-15 Reps
-
3
Leg Extension
3 Sets
15-20 Reps
-
4
Standing Calf Raise
4 Sets
12-15 Reps
-
5
Seated Calf Raise
3 Sets
20-25 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
2
Chest Fly (Machine)
3 Sets
15 Reps
-
3
Dip (Bodyweight)
3 Sets
AMRAP
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
-
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
6
Skull Crusher (Barbell)
3 Sets
10-12 Reps
-
7
Treadmill
1 Set
15-30 mins
-
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
2
T-Bar Row
3 Sets
10-12 Reps
-
3
Underhand Lat Pulldown
3 Sets
12-15 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
-
5
Preacher Curl (Barbell)
4 Sets
10-12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
-
Day 6
1
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
-
2
Lying Leg Curl
3 Sets
12-15 Reps
-
3
Single Leg Press
3 Sets
15-20 Reps
-
4
Standing Calf Raise
4 Sets
15-20 Reps
-
5
Treadmill
1 Set
15-30 mins
-