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6 week full body improvement

by James C.

Program Description

To increase strength as well as incorporating bodybuilding movements to form a power building plan with a clear focus on improving the squat and bench

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 27, 2025 07:48
  • Last Edited
    Jun 18, 2025 10:49

Summary

Transform your physique with this comprehensive 6-week full-body improvement program, designed for those ready to elevate their strength and conditioning. Committing just four days a week, you'll engage in a balanced mix of barbell squats, deadlifts, and targeted shoulder exercises to build muscle and enhance overall fitness. Each session is strategically structured to progressively challenge you, ensuring consistent gains while keeping your workouts fresh and motivating. Equip yourself with the tools and determination to achieve noticeable results in just six weeks!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.1%
Chest
13%
Front Delts
12.5%
Middle Delts
9.5%
Biceps
8.8%
Hamstrings
6.7%
Lats
6.7%
Glutes
6.5%
Quadriceps
6.2%
Upper Back
5.9%
Lower Back
2.7%
Abs
2.5%
Adductors
2.2%
Forearms
0.8%
Rear Delts
0.7%
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
80%
2
Romanian Deadlift (Barbell)
2
6 reps
-
3
Shoulder Press (Machine)
1
2
6-8 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
8-10 reps
10-14 reps
-
-
5
Hammer Curl
1
1
8-10 reps
10-14 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
10 reps
3 reps
80%
82%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Shoulder Press (Machine)
1
2
6-8 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
8-10 reps
10-14 reps
-
-
5
Hammer Curl
1
1
8-10 reps
10-14 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
86.5%
2
Romanian Deadlift (Barbell)
2
6 reps
-
3
Shoulder Press (Machine)
1
2
6-8 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
8-10 reps
10-14 reps
-
-
5
Hammer Curl
1
1
8-10 reps
10-14 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
88.5%
90%
91.5%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Shoulder Press (Machine)
1
2
6-8 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
8-10 reps
10-14 reps
-
-
5
Hammer Curl
1
1
8-10 reps
10-14 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Romanian Deadlift (Barbell)
2
6 reps
-
3
Bicep Curl (Dumbbell)
2
10-24 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Take The Rest Of Week 5 Off, Take Week 6 As A Deload If Necessary
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3-3 reps
3-3 reps
2-2 reps
1-1 reps
1-1 reps
4-6 reps
75%
80%
85%
88%
90%
80%
2
Pull-Up (Weighted)
1
2
4-6 reps
8-12 reps
-
-
3
Dip (Weighted)
2
1
5-8 reps
8-12 reps
-
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
1
1
10-24 reps
16-24 reps
-
-
6
Concentration Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3-3 reps
2-2 reps
1-1 reps
1-1 reps
1-1 reps
4-6 reps
75%
80%
85%
90%
92%
80%
2
Pull-Up (Weighted)
1
2
4-6 reps
8-12 reps
-
-
3
Dip (Weighted)
2
1
5-8 reps
8-12 reps
-
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
1
1
10-24 reps
16-24 reps
-
-
6
Concentration Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3 reps
2 reps
1 reps
1 reps
1 reps
1 reps
70%
75%
80%
85%
90%
95%
2
Pull-Up (Weighted)
1
2
4-6 reps
8-12 reps
-
-
3
Dip (Weighted)
2
1
5-8 reps
8-12 reps
-
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
1
1
10-24 reps
16-24 reps
-
-
6
Concentration Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
2-
1-
2-
2-
5-9 reps
75%
82%
90%
93%
80%
2
Pull-Up (Weighted)
1
2
4-6 reps
8-12 reps
-
-
3
Dip (Weighted)
2
1
5-8 reps
8-12 reps
-
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
1
1
10-24 reps
16-24 reps
-
-
6
Concentration Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Romanian Deadlift (Barbell)
2
6 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
4
Bench Press (Close Grip)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
10 reps
3 reps
81.5%
84%
2
Romanian Deadlift (Barbell)
2
6 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
4
Bench Press (Close Grip)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
87.5%
2
Romanian Deadlift (Barbell)
2
6 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
4
Bench Press (Close Grip)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3-3 reps
1-2 reps
91.5%
95%
2
Romanian Deadlift (Barbell)
2
6 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
4
Bench Press (Close Grip)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3-3 reps
2-2 reps
2-2 reps
5-9 reps
73%
83%
90%
80%
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
10-12 reps
-
-
-
4
Bicep Curl (Cable)
1
2
6-8 reps
8-12 reps
-
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lat Pulldown
1
2
6-8 reps
8-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3-3 reps
2-2 reps
2-2 reps
5-9 reps
75%
83%
92%
80%
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
10-12 reps
-
-
-
4
Bicep Curl (Cable)
1
2
6-8 reps
8-12 reps
-
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lat Pulldown
1
2
6-8 reps
8-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
2 reps
2 reps
73%
78%
88%
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
10-12 reps
-
-
-
4
Bicep Curl (Cable)
1
2
6-8 reps
8-12 reps
-
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lat Pulldown
1
2
6-8 reps
8-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3-3 reps
2-2 reps
2-2 reps
1-1 reps
1-1 reps
5-9 reps
75%
85%
91%
95%
97%
80%
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
10-12 reps
-
-
-
4
Bicep Curl (Cable)
1
2
6-8 reps
8-12 reps
-
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lat Pulldown
1
2
6-8 reps
8-12 reps
-
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
80%
2
Romanian Deadlift (Barbell)
2 Sets
6 Reps
-
3
Shoulder Press (Machine)
1 Set
2 Sets
6-8 Reps
10-12 Reps
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
8-10 Reps
10-14 Reps
-
-
5
Hammer Curl
1 Set
1 Set
8-10 Reps
10-14 Reps
-
-
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
70%
2
Romanian Deadlift (Barbell)
2 Sets
6 Reps
-
3
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
-
4
Bench Press (Close Grip)
2 Sets
6-10 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3-3 Reps
3-3 Reps
2-2 Reps
1-1 Reps
1-1 Reps
4-6 Reps
75%
80%
85%
88%
90%
80%
2
Pull-Up (Weighted)
1 Set
2 Sets
4-6 Reps
8-12 Reps
-
-
3
Dip (Weighted)
2 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
4
Incline Chest Press (Machine)
3 Sets
8-12 Reps
-
5
Bicep Curl (Dumbbell)
1 Set
1 Set
10-24 Reps
16-24 Reps
-
-
6
Concentration Curl
3 Sets
8-12 Reps
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3-3 Reps
2-2 Reps
2-2 Reps
5-9 Reps
73%
83%
90%
80%
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
3-5 Reps
5-8 Reps
10-12 Reps
-
-
-
4
Bicep Curl (Cable)
1 Set
2 Sets
6-8 Reps
8-12 Reps
-
-
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
6
Lat Pulldown
1 Set
2 Sets
6-8 Reps
8-12 Reps
-
-