Project 6PKA36 4-Weeks Cycle
Play, Run, Lift
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Walling | 1 | 45 min | @6 |
| 2 | Bench Press (Barbell) | 3 | 5 reps | 75% |
| 3 | Pull-Up (Assisted) | 3 | 12 reps | @8 |
| 4 | Seated Shoulder Press (Dumbbell) | 3 | 12 reps | @8 |
| 5 | Face Pull | 3 | 12 reps | @7 |
| 6 | Lateral Bound | 3 | 12 reps | @6 |
| 7 | Ladder Drill | 3 | 12 reps | @6 |
| 8 | Wrist Curls | 2 | 20 reps | @7 |
| 9 | Reverse Wrist Curl (Dumbbell) | 2 | 20 reps | — |
| 10 | Lateral Med Ball Throw | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Stretching | 1 | 5–10 min | @6 |
| 2 | Walling | 1 | 30 min | @6 |
| 3 | Run | 1 | 40–50 min | @6 |
| 4 | Mobility | 2 | 12 reps | @6 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 5 reps | 70% |
| 2 | Romanian Deadlift (Barbell) | 3 | 8 reps | 70% |
| 3 | Bulgarian Split Squat (Bodyweight) | 3 | 10 reps | @7 |
| 4 | Lateral Bound | 4 | 12 reps | @6 |
| 5 | Lateral Med Ball Throw | 4 | 12 reps | @8 |
| 6 | Abs Crunch (Machine) | 4 | 20 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Stretching | 1 | 5–10 min | @6 |
| 2 | Walling | 1 | 30 min | @6 |
| 3 | Run | 1 | 40–50 min | @8 |
| 4 | Pallof Press | 4 | 12 reps | @7 |
| 5 | Wood Chop | 4 | 12 reps | @7 |
| 6 | Bird Dog | 3 | 12 reps | @6 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Stretching | 1 | 10–15 min | @6 |
| 2 | Open Play | 1 | 90–120 min | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Stretching | 1 | 5–10 min | @6 |
| 2 | Open Play | 1 | 90–120 min | @7 |
| 3 | Run | 1 | 60–70 min | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Stretching | 1 | 5–10 min | @6 |
| 2 | Open Play | 1 | 120–200 min | @7 |
| 3 | Run | 1 | 60–70 min | @7 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Project 6PKA36 4-Weeks Cycle is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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.
Project 6PKA36 4-Weeks Cycle is structured around 7 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Project 6PKA36 4-Weeks Cycle 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
