Intermediate–AdvancedFree

HYBRID BODYBUILDING & HYPERTROPHY — 6 DAY SPLIT

A plan that combines muscle mass and strength building, based on a 6-Day split push/pull/legs.

Sibu C.· Jan 2026

iOS & Android

Overview

Length

18 weeks

Days / week

6 days

Level

Advanced, Intermediate

Goal

Muscle

Equipment

Garage Gym

Session length

90 min

Hybrid Bodybuilding & Hypertrophy — 6 Day Split is a full-scale, year-round bodybuilding and hypertrophy program designed for serious lifters. This plan combines the best elements of traditional bodybuilding with modern hypertrophy science. You'll train 6 days per week following a Push / Pull / Legs (PPL) structure. Each muscle group is trained twice per week — one day with a strength and compound lift focus, and one day with volume and isolation work to fully target all fibers and weak points. The program delivers consistent gains in muscle mass, balanced proportions, and strength without seasonal cycles or unnecessary phases. It’s built for long-term growth. Program Goals: -Maximize hypertrophy (muscle growth) -Build balanced, aesthetic proportions -Progressive overload of strength to support hypertrophy -Controlled training volume and intensity for sustainable gains Why choose this plan? -Hybrid structure blending classic bodybuilding and modern hypertrophy principles -2x/week frequency for optimal growth stimulus -Exercise variety to minimize plateaus and target weak points -Smart volume progression to avoid overtraining -Year-round system — no need for seasonal adjustments Training Guidelines: -Perfect technique always comes before heavy weight. -Progress weekly — add weight (+2.5 to 5 kg) or reps (+1-2) each week. -Maintain 1-2 reps in reserve (RIR 1-2), especially on compound lifts. -Every 8-10 weeks take a deload week (reduce load and volume by ~50%). -And don't forget to sleep minimum 7–8 hours :) Who is this plan for? -Intermediate to advanced lifters -Anyone with access to a full gym setup (commercial or well-equipped home gym) -Athletes focused on long-term muscle growth, aesthetics, and hypertrophy Required Equipment: Barbells, dumbbells, machines, cables, and optional safety bar Have fun, and dont forget that building a physique isn’t a sprint, it’s marathon. Build it methodically, all year round.🫡💪

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 6 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Quadriceps

13.4%

Glutes

12.9%

Hamstrings

12.9%

Abs

Triceps

7.3%

Upper Back

7.3%

Front Delts

6.3%

Lats

4.8%

Biceps

4.6%

Chest

4.5%

Adductors

3.6%

Middle Delts

3.2%

Calves

3.1%

Forearms

2.6%

Rear Delts

Abductors

1.5%

Lower Back

0.8%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Sumo Deadlift (Barbell)	4	6–8 reps	@9
2	Squat (Smith Machine)	4	10 reps	@8
3	Leg Press (45 Degrees)	4	10 reps	@8
4	Bulgarian Split Squat (Dumbbell)	4	10–12 reps	@7
5	Standing Calf Raise	4	15–20 reps	@8
6	Ab Wheel	3	1–3 min	@10
7	Plank	3	1–3 min	@10

#	Exercise	Sets	Reps	Load
1	Seated Military Press (Barbell)	4	10–12 reps	@9
2	Bench Press (Dumbbell)	4	10–12 reps	@9
3	Incline Bench Press (Barbell)	4	10–12 reps	@9
4	Chest Fly (Machine)	4	10–12 reps	@8
5	Lying Tricep Extension (Barbell)	4	10–12 reps	@8
6	Tricep Rope Push Down (Cable)	4	12–15 reps	@8
7	Lateral Raise (Dumbbell)	4	12–15 reps	@8
8	Face Pull	3	20 reps	@7

#	Exercise	Sets	Reps	Load
1	Pull-Up (Weighted)	4	8–10 reps	@9
2	Dumbbell Row	4	10–12 reps	@8
3	Single Arm High Row (Cable)	4	10–12 reps	@8
4	Bicep Curl (EZ Bar)	4	10–12 reps	@8.5
5	Hammer Curl (Dumbbell)	4	8–10 reps	@8
6	Bicep Curl (Cable)	4	12–15 reps	@8
7	Preacher Curl (Dumbbell)	3	8–10 reps	@9
8	Face Pull	3	20 reps	@8
9	Reverse Wrist Curl (Dumbbell)	3	10–12 reps	@7

#	Exercise	Sets	Reps	Load
1	Bench Press (Paused)	2	8–10 reps	@9
		1	8–10 reps	@9.5
		1	8–10 reps	@10
2	Incline Bench Press (Dumbbell)	2	10–12 reps	@8
		2	10–12 reps	@9
3	Chest Fly (Dumbbell)	2	15–20 reps	@8
		1	15–20 reps	@9
4	Seated Military Press (Barbell)	1	10–12 reps	@8
		2	10–12 reps	@9
		1	10–12 reps	@10
5	V-Handle Tricep Pushdown (Cable)	1	12–15 reps	@8
		1	12–15 reps	@9
		1	12–15 reps	@10
6	Lying Tricep Extension (Barbell)	1	10–12 reps	@8
		1	10–12 reps	@9
		1	10–12 reps	@10
7	Lateral Raise (Dumbbell)	2	12–15 reps	@9
		2	12–15 reps	@10
8	Face Pull	2	20 reps	@8
		1	20 reps	@9

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	2	6–8 reps	@9
		2	6–8 reps	@10
2	Barbell Row	2	8–10 reps	@8
		2	8–10 reps	@9
3	Lat Pulldown	2	10–12 reps	@8
		2	10–12 reps	@9
4	Seated Row (Cable)	2	10–12 reps	@8
		1	10–12 reps	@9
		1	10–12 reps	@10
5	Incline Curl (Dumbbell)	2	10–12 reps	@8
		1	10–12 reps	@9
		1	10–12 reps	@10
6	Hammer Curl (Dumbbell)	2	8–10 reps	@8
		1	8–10 reps	@9
7	Face Pull	3	20 reps	@8
8	Reverse Wrist Curl (Dumbbell)	3	15 reps	@8

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	2	10 reps	@9
		2	10 reps	@10
2	Zercher Squat (Barbell)	2	10 reps	@8
		1	10 reps	@9
		1	10 reps	@10
3	Walking Lunge (Dumbbell)	2	12 reps	@8
		1	12 reps	@9
4	Leg Press (45 Degrees)	2	12 reps	@8
		1	12 reps	@9
		1	12 reps	@10
5	Standing Calf Raise	1	15 reps	@7
		2	15 reps	@8
		1	15 reps	@9
6	Side Crunch (Cable)	3	20 reps	@8
7	Hanging Leg Raise	3	1 min	@8

Weeks 2–18 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, HYBRID BODYBUILDING & HYPERTROPHY — 6 DAY SPLIT is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.

This program is built around a garage 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 90 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.

HYBRID BODYBUILDING & HYPERTROPHY — 6 DAY SPLIT is structured around 6 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

HYBRID BODYBUILDING & HYPERTROPHY — 6 DAY SPLIT 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

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