6 Days Double Muscle Split ( ADVANCED HYPERTROPHY)
Transform your physique with 6 days of targeted training—unlock your strength and sculpt your body like never before in just 4 weeks!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Plate Loaded Bench Press | 4 | 8–10 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 10 reps |
| 3 | Chest Press (Machine) | 3 | 12 reps |
| 4 | Chest Fly (Cable) | 3 | 15 reps |
| 5 | Lat Pulldown | 4 | 10 reps |
| 6 | Seated Row (Cable) | 3 | 12 reps |
| 7 | Straight Arm Pulldown | 3 | 15 reps |
| 8 | Face Pull | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 4 | 10 reps |
| 2 | Walking Lunge | 3 | 20 reps |
| 3 | Leg Curl | 3 | 12 reps |
| 4 | Leg Extension | 3 | 15 reps |
| 5 | Straight Leg Calf Raise | 4 | 20 reps |
| 6 | Standing Shoulder Press (Dumbbell) | 4 | 10 reps |
| 7 | Lateral Raise (Dumbbell) | 3 | 15 reps |
| 8 | Rear Delt Fly (Dumbbell) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (Barbell) | 4 | 10 reps |
| 2 | Incline Curl (Dumbbell) | 3 | 12 reps |
| 3 | Hammer Curl (Dumbbell) | 3 | 12 reps |
| 4 | Close Grip Bench Press (Smith Machine) | 4 | 10 reps |
| 5 | Tricep Rope Push Down (Cable) | 3 | 12 reps |
| 6 | Overhead Tricep Extension (Cable) | 3 | 12 reps |
| 7 | Plank | 3 | 45 sec |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 4 | 10 reps |
| 2 | Pec Fly (Dumbbell) | 3 | 12 reps |
| 3 | Dip (Assisted) | 3 | AMRAP |
| 4 | Pec Deck (Machine) | 3 | 15 reps |
| 5 | Chest Supported Row (Machine) | 4 | 10 reps |
| 6 | Lat Pulldown (Neutral Grip) | 3 | 12 reps |
| 7 | Single Arm Iso Row | 3 | 12 reps |
| 8 | Hyperextension | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Trap Bar) | 4 | 10 reps |
| 2 | Lying Leg Curl | 3 | 12 reps |
| 3 | Hip Thrust (Machine) | 3 | 12 reps |
| 4 | Leg Extension | 3 | 15 reps |
| 5 | Seated Calf Raise | 4 | 20 reps |
| 6 | Standing Shoulder Press (Dumbbell) | 4 | 10 reps |
| 7 | Lateral Raise (Cable) | 3 | 15 reps |
| 8 | Shrug (Dumbbell) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Preacher Curl (Machine) | 4 | 12 reps |
| 2 | Bicep Curl (Cable) | 3 | 12 reps |
| 3 | Concentration Curl | 3 | 12 reps |
| 4 | Skull Crusher (Barbell) | 4 | 10 reps |
| 5 | Tricep Dip (Bodyweight) | 3 | 15 reps |
| 6 | Tricep Kickback | 3 | 12 reps |
| 7 | Hanging Leg Raise | 3 | 15 reps |
| 8 | Russian Twist | 3 | 20 reps |
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, 6 Days Double Muscle Split ( ADVANCED HYPERTROPHY) 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.
6 Days Double Muscle Split ( ADVANCED HYPERTROPHY) 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
6 Days Double Muscle Split ( ADVANCED HYPERTROPHY) 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.
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