logo
BoostcampPNG

5x6 plan

by Keebin

Program Description

Workouts that I enjoy and sharing it with others

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    30 minutes
  • Created
    Apr 14, 2025 02:54
  • Last Edited
    Apr 14, 2025 01:54
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
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
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
2
Push Up (Weighted)
3
8-10 reps
RPE 7
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 7
4
Bench Press (Barbell)
3
5-7 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
2
Push Up (Weighted)
3
8-10 reps
RPE 7
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 7
4
Bench Press (Barbell)
3
5-7 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
2
Push Up (Weighted)
3
8-10 reps
RPE 7
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 7
4
Bench Press (Barbell)
3
5-7 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
2
Push Up (Weighted)
3
8-10 reps
RPE 7
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 7
4
Bench Press (Barbell)
3
5-7 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
2
Push Up (Weighted)
3
8-10 reps
RPE 7
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 7
4
Bench Press (Barbell)
3
5-7 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
2
Push Up (Weighted)
3
8-10 reps
RPE 7
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 7
4
Bench Press (Barbell)
3
5-7 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
2
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7
3
Lat Pulldown
3
8-10 reps
RPE 7
4
Standing Pullover (Cable)
3
8-10 reps
RPE 7
5
Pullover (Dumbbell)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
2
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7
3
Lat Pulldown
3
8-10 reps
RPE 7
4
Standing Pullover (Cable)
3
8-10 reps
RPE 7
5
Pullover (Dumbbell)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
2
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7
3
Lat Pulldown
3
8-10 reps
RPE 7
4
Standing Pullover (Cable)
3
8-10 reps
RPE 7
5
Pullover (Dumbbell)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
2
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7
3
Lat Pulldown
3
8-10 reps
RPE 7
4
Standing Pullover (Cable)
3
8-10 reps
RPE 7
5
Pullover (Dumbbell)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
2
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7
3
Lat Pulldown
3
8-10 reps
RPE 7
4
Standing Pullover (Cable)
3
8-10 reps
RPE 7
5
Pullover (Dumbbell)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
2
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7
3
Lat Pulldown
3
8-10 reps
RPE 7
4
Standing Pullover (Cable)
3
8-10 reps
RPE 7
5
Pullover (Dumbbell)
3
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
-
2
Shrug (Dumbbell)
3
10-12 reps
RPE 6.5
3
Face Pull
3
8-10 reps
RPE 7
4
Lateral Raise (Cable)
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
-
2
Shrug (Dumbbell)
3
10-12 reps
RPE 6.5
3
Face Pull
3
8-10 reps
RPE 7
4
Lateral Raise (Cable)
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
-
2
Shrug (Dumbbell)
3
10-12 reps
RPE 6.5
3
Face Pull
3
8-10 reps
RPE 7
4
Lateral Raise (Cable)
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
-
2
Shrug (Dumbbell)
3
10-12 reps
RPE 6.5
3
Face Pull
3
8-10 reps
RPE 7
4
Lateral Raise (Cable)
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
-
2
Shrug (Dumbbell)
3
10-12 reps
RPE 6.5
3
Face Pull
3
8-10 reps
RPE 7
4
Lateral Raise (Cable)
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
-
2
Shrug (Dumbbell)
3
10-12 reps
RPE 6.5
3
Face Pull
3
8-10 reps
RPE 7
4
Lateral Raise (Cable)
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 7
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 7
3
Lying Leg Curl
3
8-10 reps
RPE 7
4
Standing Calf Raise
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 7
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 7
3
Lying Leg Curl
3
8-10 reps
RPE 7
4
Standing Calf Raise
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 7
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 7
3
Lying Leg Curl
3
8-10 reps
RPE 7
4
Standing Calf Raise
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 7
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 7
3
Lying Leg Curl
3
8-10 reps
RPE 7
4
Standing Calf Raise
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 7
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 7
3
Lying Leg Curl
3
8-10 reps
RPE 7
4
Standing Calf Raise
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 7
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 7
3
Lying Leg Curl
3
8-10 reps
RPE 7
4
Standing Calf Raise
3
8-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
0.5-1 mins
RPE 7
2
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
3
Sit Up
3
8-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
0.5-1 mins
RPE 7
2
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
3
Sit Up
3
8-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
0.5-1 mins
RPE 7
2
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
3
Sit Up
3
8-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
0.5-1 mins
RPE 7
2
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
3
Sit Up
3
8-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
0.5-1 mins
RPE 7
2
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
3
Sit Up
3
8-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
0.5-1 mins
RPE 7
2
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
3
Sit Up
3
8-10 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@7
2
Push Up (Weighted)
3 Sets
8-10 Reps
@7
3
Skull Crusher (Barbell)
3 Sets
8-10 Reps
@7
4
Bench Press (Barbell)
3 Sets
5-7 Reps
@7
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@7
2
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@7
3
Lat Pulldown
3 Sets
8-10 Reps
@7
4
Standing Pullover (Cable)
3 Sets
8-10 Reps
@7
5
Pullover (Dumbbell)
3 Sets
8-10 Reps
@7
Day 3
1
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6.5
@7
-
2
Shrug (Dumbbell)
3 Sets
10-12 Reps
@6.5
3
Face Pull
3 Sets
8-10 Reps
@7
4
Lateral Raise (Cable)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@6.5
@7
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@6.5
@7
Day 4
1
Squat (Barbell)
3 Sets
5-7 Reps
@7
2
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@7
3
Lying Leg Curl
3 Sets
8-10 Reps
@7
4
Standing Calf Raise
3 Sets
8-10 Reps
@7
Day 5
1
Plank (Weighted)
3 Sets
0.5-1 mins
@7
2
Abs Crunch (Weighted)
3 Sets
15-20 Reps
@7
3
Sit Up
3 Sets
8-10 Reps
@7