Program Description
Cut with intention. STNDRD6: SHIFT is a six-week program built to preserve strength, push hypertrophy, and expose the gaps in your execution. Through ascending loading, strict tempo work, and calculated failure sets, you'll stress the muscle and drive real adaptation. No fluff. No wasted reps. Just structured intensity and steady progression designed to reveal what's under the surface. This is cutting with intention. Every lift, every set, every session has a standard.
Program Overview
- LevelIntermediate, Advanced
- GoalMuscle
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedApr 05, 2026 07:02
- Last EditedApr 08, 2026 12:28
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Hamstrings
10.6%
Quadriceps
10.6%
Glutes
8.8%
Upper Back
8%
Biceps
6.6%
Chest
6.2%
Front Delts
6.2%
Lats
6.2%
Abs
5.3%
Rear Delts
4.4%
Forearms
3.5%
Middle Delts
3.5%
Lower Back
2.7%
Calves
1.8%
Cardio
0.9%
Abductors
0.9%
Adductors
0.9%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4
6 reps
3 reps
10 reps
-
-
-
2
Squat (Barbell)
4
12 reps
-
3
Leg Extension
2
1
1
30 reps
20 reps
15 reps
-
-
-
4
Calf Raise (Leg Press)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
2
6 reps
3 reps
12 reps
10 reps
8 reps
-
-
-
-
-
2
Squat (Barbell)
4
12 reps
-
3
Leg Extension
2
1
1
30 reps
20 reps
15 reps
-
-
-
4
Calf Raise (Leg Press)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
1
1
6 reps
3 reps
8 reps
10 reps
-
-
-
-
2
Squat (Barbell)
4
12 reps
-
3
Leg Extension
2
1
1
30 reps
20 reps
15 reps
-
-
-
4
Calf Raise (Leg Press)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4
6 reps
3 reps
10 reps
-
-
-
2
Squat (Barbell)
4
12 reps
-
3
Leg Extension
2
1
1
30 reps
20 reps
15 reps
-
-
-
4
Calf Raise (Leg Press)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
2
6 reps
3 reps
12 reps
10 reps
8 reps
-
-
-
-
-
2
Squat (Barbell)
4
12 reps
-
3
Leg Extension
2
1
1
30 reps
20 reps
15 reps
-
-
-
4
Calf Raise (Leg Press)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
1
1
6 reps
3 reps
8 reps
10 reps
-
-
-
-
2
Squat (Barbell)
4
12 reps
-
3
Leg Extension
2
1
1
30 reps
20 reps
15 reps
-
-
-
4
Calf Raise (Leg Press)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
4
6 reps
3 reps
10 reps
-
-
-
2
Flat Bench Chest Press
4
12 reps
-
3
Pec Deck (Machine)
4
10 reps
-
4A
French Press
4
1
20 reps
100 reps
-
-
4B
Meadows 6 Way Shoulder Complex
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
2
6 reps
3 reps
12 reps
10 reps
8 reps
-
-
-
-
-
2
Flat Bench Chest Press
4
12 reps
-
3
Pec Deck (Machine)
4
10 reps
-
4A
French Press
4
1
20 reps
100 reps
-
-
4B
Meadows 6 Way Shoulder Complex
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
1
1
6 reps
3 reps
8 reps
10 reps
-
-
-
-
2
Flat Bench Chest Press
4
12 reps
-
3
Pec Deck (Machine)
4
10 reps
-
4A
French Press
4
1
20 reps
100 reps
-
-
4B
Meadows 6 Way Shoulder Complex
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
4
6 reps
3 reps
10 reps
-
-
-
2
Flat Bench Chest Press
4
12 reps
-
3
Pec Deck (Machine)
4
10 reps
-
4A
French Press
4
1
20 reps
100 reps
-
-
4B
Meadows 6 Way Shoulder Complex
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
2
6 reps
3 reps
12 reps
10 reps
8 reps
-
-
-
-
-
2
Flat Bench Chest Press
4
12 reps
-
3
Pec Deck (Machine)
4
10 reps
-
4A
French Press
4
1
20 reps
100 reps
-
-
4B
Meadows 6 Way Shoulder Complex
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
1
1
6 reps
3 reps
8 reps
10 reps
-
-
-
-
2
Flat Bench Chest Press
4
12 reps
-
3
Pec Deck (Machine)
4
10 reps
-
4A
French Press
4
1
20 reps
100 reps
-
-
4B
Meadows 6 Way Shoulder Complex
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
4
6 reps
3 reps
10 reps
-
-
-
2
Seated Row (Machine)
4
12 reps
-
3
Dumbbell Bench Pullover
4
10 reps
-
4A
Preacher Curl Semi-Pronated (EZ-Bar)
4
1
12 reps
100 reps
-
-
4B
Rear Delt Fly (Dumbbell)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
1
1
2
6 reps
3 reps
12 reps
10 reps
8 reps
-
-
-
-
-
2
Seated Row (Machine)
4
12 reps
-
3
Dumbbell Bench Pullover
4
10 reps
-
4A
Preacher Curl Semi-Pronated (EZ-Bar)
4
1
12 reps
100 reps
-
-
4B
Rear Delt Fly (Dumbbell)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
1
1
1
6 reps
3 reps
8 reps
10 reps
-
-
-
-
2
Seated Row (Machine)
4
12 reps
-
3
Dumbbell Bench Pullover
4
10 reps
-
4A
Preacher Curl Semi-Pronated (EZ-Bar)
4
1
12 reps
100 reps
-
-
4B
Rear Delt Fly (Dumbbell)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
4
6 reps
3 reps
10 reps
-
-
-
2
Seated Row (Machine)
4
12 reps
-
3
Dumbbell Bench Pullover
4
10 reps
-
4A
Preacher Curl Semi-Pronated (EZ-Bar)
4
1
12 reps
100 reps
-
-
4B
Rear Delt Fly (Dumbbell)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
1
1
2
6 reps
3 reps
12 reps
10 reps
8 reps
-
-
-
-
-
2
Seated Row (Machine)
4
12 reps
-
3
Dumbbell Bench Pullover
4
10 reps
-
4A
Preacher Curl Semi-Pronated (EZ-Bar)
4
1
12 reps
100 reps
-
-
4B
Rear Delt Fly (Dumbbell)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
1
1
1
6 reps
3 reps
8 reps
10 reps
-
-
-
-
2
Seated Row (Machine)
4
12 reps
-
3
Dumbbell Bench Pullover
4
10 reps
-
4A
Preacher Curl Semi-Pronated (EZ-Bar)
4
1
12 reps
100 reps
-
-
4B
Rear Delt Fly (Dumbbell)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
4
6 reps
3 reps
10 reps
-
-
-
2
Leg Curl
4
8 reps
-
3
Leg Press
4
30 reps
-
4
Ab Wheel
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
2
6 reps
3 reps
12 reps
10 reps
8 reps
-
-
-
-
-
2
Leg Curl
4
8 reps
-
3
Leg Press
4
30 reps
-
4
Ab Wheel
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
1
1
6 reps
3 reps
8 reps
10 reps
-
-
-
-
2
Leg Curl
4
8 reps
-
3
Leg Press
4
30 reps
-
4
Ab Wheel
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
4
6 reps
3 reps
10 reps
-
-
-
2
Leg Curl
4
8 reps
-
3
Leg Press
4
30 reps
-
4
Ab Wheel
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
2
6 reps
3 reps
12 reps
10 reps
8 reps
-
-
-
-
-
2
Leg Curl
4
8 reps
-
3
Leg Press
4
30 reps
-
4
Ab Wheel
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
1
1
6 reps
3 reps
8 reps
10 reps
-
-
-
-
2
Leg Curl
4
8 reps
-
3
Leg Press
4
30 reps
-
4
Ab Wheel
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
1
1
4
6 reps
3 reps
10 reps
-
-
-
1B
Skull Crusher (Dumbbell)
1
1
4
6 reps
3 reps
10 reps
-
-
-
2A
Bicep Curl (Dumbbell)
4
15 reps
-
2B
Single Arm Overhead Tricep Extension
4
12 reps
-
3A
Lying Rear Lateral Raise
4
15 reps
-
3B
Lateral Raise (Dumbbell)
4
100 reps
-
3C
Arnold Press
4
100 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
1
1
1
1
2
6 reps
3 reps
12 reps
10 reps
8 reps
-
-
-
-
-
1B
Skull Crusher (Dumbbell)
1
1
1
1
2
6 reps
3 reps
12 reps
10 reps
8 reps
-
-
-
-
-
2A
Bicep Curl (Dumbbell)
4
12 reps
-
2B
Single Arm Overhead Tricep Extension
4
12 reps
-
3A
Lying Rear Lateral Raise
4
15 reps
-
3B
Lateral Raise (Dumbbell)
4
100 reps
-
3C
Arnold Press
4
100 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
1
1
1
6 reps
3 reps
8 reps
10 reps
-
-
-
-
1B
Skull Crusher (Dumbbell)
3
1
1
1
6 reps
3 reps
8 reps
10 reps
-
-
-
-
2A
Bicep Curl (Dumbbell)
4
12 reps
-
2B
Single Arm Overhead Tricep Extension
4
12 reps
-
3A
Lying Rear Lateral Raise
4
15 reps
-
3B
Lateral Raise (Dumbbell)
4
100 reps
-
3C
Arnold Press
4
100 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
1
1
4
6 reps
3 reps
10 reps
-
-
-
1B
Skull Crusher (Dumbbell)
1
1
4
6 reps
3 reps
10 reps
-
-
-
2A
Bicep Curl (Dumbbell)
4
15 reps
-
2B
Single Arm Overhead Tricep Extension
4
12 reps
-
3A
Lying Rear Lateral Raise
4
15 reps
-
3B
Lateral Raise (Dumbbell)
4
100 reps
-
3C
Arnold Press
4
100 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
1
1
1
1
2
6 reps
3 reps
12 reps
10 reps
8 reps
-
-
-
-
-
1B
Skull Crusher (Dumbbell)
1
1
1
1
2
6 reps
3 reps
12 reps
10 reps
8 reps
-
-
-
-
-
2A
Bicep Curl (Dumbbell)
4
12 reps
-
2B
Single Arm Overhead Tricep Extension
4
12 reps
-
3A
Lying Rear Lateral Raise
4
15 reps
-
3B
Lateral Raise (Dumbbell)
4
100 reps
-
3C
Arnold Press
4
100 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
1
1
1
6 reps
3 reps
8 reps
10 reps
-
-
-
-
1B
Skull Crusher (Dumbbell)
3
1
1
1
6 reps
3 reps
8 reps
10 reps
-
-
-
-
2A
Bicep Curl (Dumbbell)
4
12 reps
-
2B
Single Arm Overhead Tricep Extension
4
12 reps
-
3A
Lying Rear Lateral Raise
4
15 reps
-
3B
Lateral Raise (Dumbbell)
4
100 reps
-
3C
Arnold Press
4
100 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Week 1
1 / 6 Weeks
Day 2
1
Incline Bench Press (Barbell)1 Set
1 Set
4 Sets
6 Reps
3 Reps
10 Reps
-
-
-
2
Flat Bench Chest Press4 Sets
12 Reps
-
3
Pec Deck (Machine)4 Sets
10 Reps
-
4A
French Press4 Sets
1 Set
20 Reps
100 Reps
-
-
4B
Meadows 6 Way Shoulder Complex4 Sets
10 Reps
-
Day 3
1
Underhand Lat Pulldown1 Set
1 Set
4 Sets
6 Reps
3 Reps
10 Reps
-
-
-
2
Seated Row (Machine)4 Sets
12 Reps
-
3
Dumbbell Bench Pullover4 Sets
10 Reps
-
4A
Preacher Curl Semi-Pronated (EZ-Bar)4 Sets
1 Set
12 Reps
100 Reps
-
-
4B
Rear Delt Fly (Dumbbell)4 Sets
20 Reps
-
Day 4
1
Cardio (Zone 2)1 Set
30 mins
-
Day 5
1
Romanian Deadlift (Barbell)1 Set
1 Set
4 Sets
6 Reps
3 Reps
10 Reps
-
-
-
2
Leg Curl4 Sets
8 Reps
-
3
Leg Press4 Sets
30 Reps
-
4
Ab Wheel4 Sets
20 Reps
-
Day 6
1A
Bicep Curl (Barbell)1 Set
1 Set
4 Sets
6 Reps
3 Reps
10 Reps
-
-
-
1B
Skull Crusher (Dumbbell)1 Set
1 Set
4 Sets
6 Reps
3 Reps
10 Reps
-
-
-
2A
Bicep Curl (Dumbbell)4 Sets
15 Reps
-
2B
Single Arm Overhead Tricep Extension4 Sets
12 Reps
-
3A
Lying Rear Lateral Raise4 Sets
15 Reps
-
3B
Lateral Raise (Dumbbell)4 Sets
100 Reps
-
3C
Arnold Press4 Sets
100 Reps
-
Day 7
1
Cardio (Zone 2)1 Set
30 mins
-
Day 1
1
Hack Squat1 Set
1 Set
4 Sets
6 Reps
3 Reps
10 Reps
-
-
-
2
Squat (Barbell)4 Sets
12 Reps
-
3
Leg Extension2 Sets
1 Set
1 Set
30 Reps
20 Reps
15 Reps
-
-
-
4
Calf Raise (Leg Press)4 Sets
20 Reps
-