STT: Vol. 6 - THE MEATGINDER
Where nubs become clubs…(metaphorically of course)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 4 reps | @10 |
| Superset | ||||
| 2A | Bulgarian Split Squat (Barbell) | 3 | 8 reps | @8 |
| 2B | Leg Press | 3 | 10 reps | @8 |
| Superset | ||||
| 3A | Hamstring Curl | 4 | 12 reps | @8 |
| 3B | Leg Extension | 4 | 12 reps | @8 |
| 3C | Seated Calf Raise | 4 | 15 reps | @8 |
| Superset | ||||
| 4A | Hip Adductor (Machine) | 3 | 15 reps | @8 |
| 4B | Hip Abductor (Machine) | 3 | 15 reps | @8 |
| Superset | ||||
| 5A | Cable Crunch | 3 | 10–15 reps | @8 |
| 5B | Lying Leg Raise | 3 | 10–15 reps | @8 |
| 5C | Side Crunch | 3 | 10–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 5 | 4 reps | @10 |
| Superset | ||||
| 2A | Guillotine Press | 3 | 8 reps | @8 |
| 2B | Chest Fly (Machine) | 3 | 8 reps | @8 |
| Superset | ||||
| 3A | Seated Dip (Machine) | 4 | 12 reps | @8 |
| 3B | Chest Press (Machine) | 4 | 12 reps | @8 |
| 3C | Push Up | 4 | 12 reps | @8 |
| 4 | Cardio | 1 | 15 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 5 | 4 reps | @10 |
| Superset | ||||
| 2A | Seated Row (Cable) | 4 | 12 reps | @10 |
| 2B | Lat Pulldown | 4 | 12 reps | @10 |
| Superset | ||||
| 3A | Bent Over Row (Barbell) | 4 | 8 reps | @8 |
| 3B | Shrug (Barbell) | 4 | 12 reps | @8 |
| 3C | Lateral Raise (Dumbbell) | 4 | 12 reps | @8 |
| Superset | ||||
| 4A | Ab Wheel | 4 | 15–25 reps | @5 |
| 4B | Reverse Hyperextension | 4 | 10–15 reps | @5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Machine) | 5 | 4 reps | @10 |
| Superset | ||||
| 2A | Bicep Curl (Dumbbell) | 1 | 50 reps | — |
| 1 | 30 reps | — | ||
| 1 | 20 reps | — | ||
| 1 | 10 reps | — | ||
| 1 | 29 reps | — | ||
| 2B | Tricep Pushdown (Cable) | 1 | 50 reps | — |
| 1 | 30 reps | — | ||
| 1 | 20 reps | — | ||
| 1 | 10 reps | — | ||
| 1 | 29 reps | — | ||
| 2C | Reverse Bicep Curl (Cable) | 1 | 50 reps | — |
| 1 | 30 reps | — | ||
| 1 | 20 reps | — | ||
| 1 | 10 reps | — | ||
| 1 | 29 reps | — | ||
| 2D | Dips Between Chairs | 1 | 50 reps | — |
| 1 | 30 reps | — | ||
| 1 | 20 reps | — | ||
| 1 | 10 reps | — | ||
| 1 | 29 reps | — | ||
| 2E | Preacher Curl (EZ Bar) | 1 | 50 reps | — |
| 1 | 30 reps | — | ||
| 1 | 20 reps | — | ||
| 1 | 10 reps | — | ||
| 1 | 29 reps | — | ||
| 2F | Skull Crusher (Barbell) | 1 | 50 reps | — |
| 1 | 30 reps | — | ||
| 1 | 20 reps | — | ||
| 1 | 10 reps | — | ||
| 1 | 29 reps | — | ||
| 3 | Cardio | 1 | 15 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 4 reps | @10 |
| Superset | ||||
| 2A | Bench Press (Close Grip) | 3 | 10 reps | @10 |
| 2B | Pec Deck (Machine) | 3 | 10 reps | @10 |
| Superset | ||||
| 3A | Incline Bench Press (Dumbbell) | 3 | 15 reps | @8 |
| 3B | Pullover (Dumbbell) | 3 | 15 reps | @8 |
| 3C | Chest Fly (Cable) | 3 | 15 reps | @8 |
| Superset | ||||
| 4A | Hanging Leg Raise | 3 | 10–15 reps | @8 |
| 4B | Russian Twist | 3 | 10–15 reps | @8 |
| 4C | Weighted Situp | 3 | 10–15 reps | @8 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, STT: Vol. 6 - THE MEATGINDER 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.
STT: Vol. 6 - THE MEATGINDER 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
STT: Vol. 6 - THE MEATGINDER 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

