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S6 Program (1)
BeginnerFree

S6 Program (1)

Strength and gain muscles

S6 S.
S6 S.· Sep 2024
iOS & Android

Overview

Length
7 weeks
Days / week
5 days
Level
Beginner
Goal
Strength, Muscle
Equipment
Full Gym
Session length
60 min
My program is one that balances fitness and overall health, taking into account your body’s needs and capabilities. By following a regular and comprehensive exercise plan, you can achieve your goals, whether they are building muscle, improving endurance, or even losing weight. An effective exercise regimen is not just about exercise, but also includes proper nutrition and adequate rest, which helps your body recover and grow. Most importantly, enjoy your workout, as consistency is the key to achieving sustainable results.

Who it's for

Beginners new to structured strength training
Athletes focused on gaining both size and strength
Athletes who can train 5 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Chest
13.1%
Triceps
11.9%
Upper Back
11.1%
Front Delts
10.2%
Quadriceps
9.1%
Biceps
8.9%
Lats
8%
Hamstrings
6.8%
Glutes
5.9%
Middle Delts
5.8%
Rear Delts
3.3%
Adductors
2.4%
Abs
2.2%
Forearms
1%
Lower Back
0.4%
Week 1 Workouts
#ExerciseSetsRepsIntensity
1Squat (Barbell)1—75%
1—80%
13–10 reps90%
18–10 reps65%
2Bench Press (Barbell)1—75%
1—80%
13–10 reps90%
18–10 reps65%
3Bench Press (Dumbbell)16–12 reps@8
16–12 reps@8.5
16–12 reps@9
4Incline Chest Press (Machine)16–12 reps@8.5
16–12 reps@9
16–12 reps@9.5
5Chest Fly (Machine)16–12 reps@8.5
16–12 reps@9
16–12 reps@9.5
6Overhead Tricep Extension (Cable)16–12 reps@8.5
16–12 reps@9
16–12 reps@9.5
#ExerciseSetsRepsIntensity
1Deadlift (Paused)1—75%
1—80%
13–10 reps90%
18–10 reps65%
2Seated Wide-Grip Row (Cable)16–12 reps@8.5
16–12 reps@9
16–12 reps@9.5
3Lat Pulldown16–12 reps@8.5
16–12 reps@9
16–12 reps@9.5
4Single Arm Iso Row16–12 reps@8.5
16–12 reps@9
16–12 reps@9.5
5Bicep Curl (Cable)16–12 reps@8.5
16–12 reps@9
16–12 reps@9.5
6Preacher Curl (Dumbbell)16–12 reps@8.5
16–12 reps@9
16–12 reps@9.5
#ExerciseSetsRepsIntensity
1Squat (Low Bar)1—75%
1—80%
13–10 reps90%
18–10 reps65%
2Seated Overhead Press (Dumbbell)16–10 reps@8
16–10 reps@8.5
16–10 reps@9
16–10 reps@9.5
3Front Raise26–12 reps@9
4Lateral Raise (Dumbbell)16–12 reps@8
16–12 reps@8.5
16–12 reps@9
16–12 reps@9.5
5Upright Row (Barbell)16–12 reps@9
6Rear Delt Fly (Cable)16–12 reps@8.5
16–12 reps@9
26–12 reps@9.5
7Face Pull16–12 reps@9
16–12 reps@9.5
#ExerciseSetsRepsIntensity
1Bench Press (Paused)1—75%
1—80%
13–10 reps90%
18–10 reps65%
2Bench Press (Dumbbell)16–12 reps@8.5
16–12 reps@9
16–12 reps@9.5
3Incline Chest Press (Machine)16–12 reps@8.5
16–12 reps@9
16–12 reps@9.5
4Chest Fly (Cable)16–12 reps@8.5
16–12 reps@9
16–12 reps@9.5
5Tricep Pushdown (Cable)16–12 reps@8.5
16–12 reps@9
16–12 reps@9.5
6Overhead Tricep Extension (Cable)16–12 reps@8.5
16–12 reps@9
16–12 reps@9.5
7Leg Extension16–12 reps@8.5
26–12 reps@9
16–12 reps@9.5
#ExerciseSetsRepsIntensity
1Sumo Deadlift (Paused)1—75%
1—80%
13–10 reps90%
18–10 reps65%
2Seated Row (Cable)16–12 reps@8.5
16–12 reps@9
16–12 reps@9.5
3Single Arm Iso Row16–12 reps@8.5
16–12 reps@9
16–12 reps@9.5
4Lat Pulldown (Close Grip)16–12 reps@8.5
16–12 reps@9
16–12 reps@9.5
5Bicep Curl (Machine)16–12 reps@8.5
26–12 reps@9
16–12 reps@9.5
6Leg Curl16–12 reps@8.5
26–12 reps@9
16–12 reps@9.5

Weeks 2–7 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, S6 Program (1) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 7 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 60 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.

S6 Program (1) is structured around 5 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 7 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

S6 Program (1) 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

Boostcamp app
11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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