Six Day

by Manny Sepulveda

Program Description

Gain Muscle

Program Overview

Level
Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
70 minutes
Created
Jun 05, 2024 04:16
Last Edited
Jun 19, 2024 12:10

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Lats

11.2%

Upper Back

10.4%

Hamstrings

10.3%

Chest

10%

Triceps

10%

Biceps

9.1%

Glutes

8.3%

Front Delts

7.7%

Quadriceps

6.5%

Middle Delts

4.7%

Lower Back

3.1%

Abs

3%

Calves

2.8%

Adductors

1.3%

Forearms

1.1%

Rear Delts

0.6%

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Lat Pulldown

4

12 reps

-

2

Barbell Row

3

8 reps

-

3

Bicep Curl (Dumbbell)

3

8 reps

-

4

Seated Row (Machine)

4

10 reps

-

5

Lat Prayer

3

12 reps

-

6

Hammer Curl

3

10 reps

-

Day 2

1

Incline Bench Press (Dumbbell)

4

8 reps

-

2

Bench Press (Paused)

3

6 reps

-

3

Dip (Bodyweight)

3

-

4

Lateral Raise (Cable)

3

12 reps

-

5

Chest Fly (Cable)

4

12 reps

-

6

Single Arm Tricep Extension (Cable)

4

12 reps

-

Day 3

1

High Bar Squat (Barbell)

4

8 reps

-

2

Stiff Leg Deadlift

3

7 reps

-

3

Leg Curl

3

15 reps

-

4

Lunge (Dumbbell)

3

10 reps

-

5

Seated Calf Raise

3

20 reps

-

Day 4

1

Lat Pulldown

4

12 reps

-

2

Dumbbell Row

3

8 reps

-

3

Bicep Curl (Dumbbell)

3

8 reps

-

4

Seated Row (Machine)

4

10 reps

-

5

Lat Prayer

3

12 reps

-

6

Hammer Curl

3

10 reps

-

Day 5

1

Overhead Press (Barbell)

4

8 reps

-

2

Incline Bench Press (Dumbbell)

3

10 reps

-

3

Single Arm Tricep Extension (Cable)

3

10 reps

-

4

Chest Fly (Cable)

4

12 reps

-

5

Lateral Raise (Cable)

3

8 reps

-

6

Dip (Bodyweight)

3

-

Day 6

1

High Bar Squat (Barbell)

4

8 reps

-

2

Stiff Leg Deadlift

3

7 reps

-

3

Leg Curl

3

15 reps

-

4

Lunge (Dumbbell)

3

10 reps

-

5

Hyperextension

3

-

6

Seated Calf Raise

3

20 reps

-

Day 5

1

Overhead Press (Barbell)

4 Sets

8 Reps

-

2

Incline Bench Press (Dumbbell)

3 Sets

10 Reps

-

3

Single Arm Tricep Extension (Cable)

3 Sets

10 Reps

-

4

Chest Fly (Cable)

4 Sets

12 Reps

-

5

Lateral Raise (Cable)

3 Sets

8 Reps

-

6

Dip (Bodyweight)

3 Sets

-

Day 1

1

Lat Pulldown

4 Sets

12 Reps

-

2

Barbell Row

3 Sets

8 Reps

-

3

Bicep Curl (Dumbbell)

3 Sets

8 Reps

-

4

Seated Row (Machine)

4 Sets

10 Reps

-

5

Lat Prayer

3 Sets

12 Reps

-

6

Hammer Curl

3 Sets

10 Reps

-

Day 2

1

Incline Bench Press (Dumbbell)

4 Sets

8 Reps

-

2

Bench Press (Paused)

3 Sets

6 Reps

-

3

Dip (Bodyweight)

3 Sets

-

4

Lateral Raise (Cable)

3 Sets

12 Reps

-

5

Chest Fly (Cable)

4 Sets

12 Reps

-

6

Single Arm Tricep Extension (Cable)

4 Sets

12 Reps

-

Day 6

1

High Bar Squat (Barbell)

4 Sets

8 Reps

-

2

Stiff Leg Deadlift

3 Sets

7 Reps

-

3

Leg Curl

3 Sets

15 Reps

-

4

Lunge (Dumbbell)

3 Sets

10 Reps

-

5

Hyperextension

3 Sets

-

6

Seated Calf Raise

3 Sets

20 Reps

-

Day 3

1

High Bar Squat (Barbell)

4 Sets

8 Reps

-

2

Stiff Leg Deadlift

3 Sets

7 Reps

-

3

Leg Curl

3 Sets

15 Reps

-

4

Lunge (Dumbbell)

3 Sets

10 Reps

-

5

Seated Calf Raise

3 Sets

20 Reps

-

Day 4

1

Lat Pulldown

4 Sets

12 Reps

-

2

Dumbbell Row

3 Sets

8 Reps

-

3

Bicep Curl (Dumbbell)

3 Sets

8 Reps

-

4

Seated Row (Machine)

4 Sets

10 Reps

-

5

Lat Prayer

3 Sets

12 Reps

-

6

Hammer Curl

3 Sets

10 Reps

-