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Project 6PKA36 4-Weeks Cycle

by Ken Limz

Program Description

Play, Run, Lift

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 22, 2025 12:29
  • Last Edited
    Jun 25, 2025 04:41

Summary

Transform your fitness routine with the **Project 6PKA36 4-Weeks Cycle**, a comprehensive program designed for dedicated lifters ready to push their limits. Over the span of four weeks, you'll engage in daily workouts that combine strength training and cardio, targeting all major muscle groups to build endurance and power. Each session is carefully structured, featuring exercises like the Barbell Bench Press, Pull-Ups, and dynamic drills to enhance your overall performance. Commit to this intensive journey and watch your strength and conditioning soar!
Muscle Engagement
Front
Back
MuscleSet
Abs
23.3%
Other
11.3%
Quadriceps
10.9%
Glutes
7.7%
Hamstrings
7%
Upper Back
6.3%
Front Delts
5.8%
Forearms
4.7%
Triceps
4.2%
Chest
3.5%
Lats
3.5%
Middle Delts
3.5%
Rear Delts
2.8%
Lower Back
2.8%
Biceps
1.4%
Adductors
1.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walling
1
45 mins
RPE 6
2
Bench Press (Barbell)
3
5 reps
75%
3
Pull-Up (Assisted)
3
12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 7
6
Lateral Bound
3
12 reps
RPE 6
7
Ladder Drill
3
12 reps
RPE 6
8
Wrist Curls
2
20 reps
RPE 7
9
Reverse Wrist Curl (Dumbbell)
2
20 reps
-
10
Lateral Med Ball Throw
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
2
Bench Press (Barbell)
3
5 reps
77%
3
Pull-Up (Assisted)
3
12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 7
6
Lateral Bound
3
12 reps
RPE 6
7
Ladder Drill
3
12 reps
RPE 6
8
Wrist Curls
2
20 reps
RPE 7
9
Reverse Wrist Curl (Dumbbell)
2
20 reps
-
10
Lateral Med Ball Throw
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
2
Bench Press (Barbell)
3
5 reps
79%
3
Pull-Up (Assisted)
3
12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 7
6
Lateral Bound
3
12 reps
RPE 6
7
Ladder Drill
3
12 reps
RPE 6
8
Wrist Curls
2
20 reps
RPE 7
9
Reverse Wrist Curl (Dumbbell)
2
20 reps
-
10
Lateral Med Ball Throw
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
2
Bench Press (Barbell)
3
5 reps
81%
3
Pull-Up (Assisted)
3
12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 7
6
Lateral Bound
3
12 reps
RPE 6
7
Ladder Drill
3
12 reps
RPE 6
8
Wrist Curls
2
20 reps
RPE 7
9
Reverse Wrist Curl (Dumbbell)
2
20 reps
-
10
Lateral Med Ball Throw
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 6
2
Walling
1
30 mins
RPE 6
3
Run
1
40-50 mins
RPE 6
4
Mobility
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 6
2
Walling
1
30 mins
RPE 6
3
Run
1
40-50 mins
RPE 6
4
Mobility
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 6
2
Walling
1
30 mins
RPE 6
3
Run
1
40-50 mins
RPE 6
4
Mobility
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 6
2
Walling
1
30 mins
RPE 6
3
Run
1
40-50 mins
RPE 6
4
Mobility
2
12 reps
RPE 6
Day 3
#
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
RPE 7
4
Lateral Bound
4
12 reps
RPE 6
5
Lateral Med Ball Throw
4
12 reps
RPE 8
6
Abs Crunch (Machine)
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
73%
2
Romanian Deadlift (Barbell)
3
8 reps
73%
3
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 7
4
Lateral Bound
4
12 reps
RPE 6
5
Lateral Med Ball Throw
4
12 reps
RPE 8
6
Abs Crunch (Machine)
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
75%
3
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 7
4
Lateral Bound
4
12 reps
RPE 6
5
Lateral Med Ball Throw
4
12 reps
RPE 8
6
Abs Crunch (Machine)
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
78%
2
Romanian Deadlift (Barbell)
3
8 reps
78%
3
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 7
4
Lateral Bound
4
12 reps
RPE 6
5
Lateral Med Ball Throw
4
12 reps
RPE 8
6
Abs Crunch (Machine)
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 6
2
Walling
1
30 mins
RPE 6
3
Run
1
40-50 mins
RPE 8
4
Pallof Press
4
12 reps
RPE 7
5
Wood Chop
4
12 reps
RPE 7
6
Bird Dog
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 6
2
Walling
1
30 mins
RPE 6
3
Run
1
40-50 mins
RPE 8
4
Pallof Press
4
12 reps
RPE 7
5
Wood Chop
4
12 reps
RPE 7
6
Bird Dog
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 6
2
Walling
1
30 mins
RPE 6
3
Run
1
40-50 mins
RPE 8
4
Pallof Press
4
12 reps
RPE 7
5
Wood Chop
4
12 reps
RPE 7
6
Bird Dog
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 6
2
Walling
1
30 mins
RPE 6
3
Run
1
40-50 mins
RPE 8
4
Pallof Press
4
12 reps
RPE 7
5
Wood Chop
4
12 reps
RPE 7
6
Bird Dog
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 6
2
Open Play
1
90-120 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 6
2
Open Play
1
90-120 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 6
2
Open Play
1
90-120 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 6
2
Open Play
1
90-120 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 6
2
Open Play
1
90-120 mins
RPE 7
3
Run
1
60-70 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 6
2
Open Play
1
90-120 mins
RPE 7
3
Run
1
60-70 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 6
2
Open Play
1
90-120 mins
RPE 7
3
Run
1
60-70 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 6
2
Open Play
1
90-120 mins
RPE 7
3
Run
1
60-70 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 6
2
Open Play
1
120-200 mins
RPE 7
3
Run
1
60-70 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 6
2
Open Play
1
120-200 mins
RPE 7
3
Run
1
60-70 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 6
2
Open Play
1
120-200 mins
RPE 7
3
Run
1
60-70 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 6
2
Open Play
1
120-200 mins
RPE 7
3
Run
1
60-70 mins
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Walling
1 Set
45 mins
@6
2
Bench Press (Barbell)
3 Sets
5 Reps
75%
3
Pull-Up (Assisted)
3 Sets
12 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
5
Face Pull
3 Sets
12 Reps
@7
6
Lateral Bound
3 Sets
12 Reps
@6
7
Ladder Drill
3 Sets
12 Reps
@6
8
Wrist Curls
2 Sets
20 Reps
@7
9
Reverse Wrist Curl (Dumbbell)
2 Sets
20 Reps
-
10
Lateral Med Ball Throw
3 Sets
12 Reps
@8
Day 2
1
Stretching
1 Set
5-10 mins
@6
2
Walling
1 Set
30 mins
@6
3
Run
1 Set
40-50 mins
@6
4
Mobility
2 Sets
12 Reps
@6
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
70%
3
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
@7
4
Lateral Bound
4 Sets
12 Reps
@6
5
Lateral Med Ball Throw
4 Sets
12 Reps
@8
6
Abs Crunch (Machine)
4 Sets
20 Reps
@8
Day 4
1
Stretching
1 Set
5-10 mins
@6
2
Walling
1 Set
30 mins
@6
3
Run
1 Set
40-50 mins
@8
4
Pallof Press
4 Sets
12 Reps
@7
5
Wood Chop
4 Sets
12 Reps
@7
6
Bird Dog
3 Sets
12 Reps
@6
Day 5
1
Stretching
1 Set
10-15 mins
@6
2
Open Play
1 Set
90-120 mins
@8
Day 6
1
Stretching
1 Set
5-10 mins
@6
2
Open Play
1 Set
90-120 mins
@7
3
Run
1 Set
60-70 mins
@7
Day 7
1
Stretching
1 Set
5-10 mins
@6
2
Open Play
1 Set
120-200 mins
@7
3
Run
1 Set
60-70 mins
@7