Program Description
**6 Days Double Muscle Split (Advanced Hypertrophy)** Unlock your muscle-building potential with this intensive 4-week program designed for advanced lifters. Comprising 6 training days per week, you'll engage in a double muscle split that targets major muscle groups with high-volume workouts. Each session includes a mix of compound and isolation exercises, ensuring comprehensive development and optimal hypertrophy. Get ready to push your limits and achieve the physique you've always wanted!
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedMar 04, 2026 08:21
- Last EditedMar 04, 2026 09:23
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.9%
Front Delts
11.2%
Upper Back
10.8%
Chest
9.5%
Biceps
9%
Lats
6.3%
Hamstrings
5.9%
Middle Delts
5.9%
Quadriceps
5.4%
Glutes
4.4%
Abs
4.4%
Rear Delts
4.3%
Forearms
3.3%
Calves
2.5%
Lower Back
2.1%
Abductors
0.6%
Adductors
0.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 4 Weeks
Day 1
1
Plate Loaded Bench Press4 Sets
8-10 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
10 Reps
-
3
Chest Press (Machine)3 Sets
12 Reps
-
4
Chest Fly (Cable)3 Sets
15 Reps
-
5
Lat Pulldown4 Sets
10 Reps
-
6
Seated Row (Cable)3 Sets
12 Reps
-
7
Straight Arm Pulldown3 Sets
15 Reps
-
8
Face Pull3 Sets
15 Reps
-
Day 2
1
Leg Press4 Sets
10 Reps
-
2
Walking Lunge3 Sets
20 Reps
-
3
Leg Curl3 Sets
12 Reps
-
4
Leg Extension3 Sets
15 Reps
-
5
Straight Leg Calf Raise4 Sets
20 Reps
-
6
Standing Shoulder Press (Dumbbell)4 Sets
10 Reps
-
7
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
8
Rear Delt Fly (Dumbbell)3 Sets
15 Reps
-
Day 3
1
Bicep Curl (Barbell)4 Sets
10 Reps
-
2
Incline Curl (Dumbbell)3 Sets
12 Reps
-
3
Hammer Curl (Dumbbell)3 Sets
12 Reps
-
4
Close Grip Bench Press (Smith Machine)4 Sets
10 Reps
-
5
Tricep Rope Push Down (Cable)3 Sets
12 Reps
-
6
Overhead Tricep Extension (Cable)3 Sets
12 Reps
-
7
Plank3 Sets
45 secs
-
Day 4
1
Incline Chest Press (Machine)4 Sets
10 Reps
-
2
Pec Fly (Dumbbell)3 Sets
12 Reps
-
3
Dip (Assisted)3 Sets
AMRAP
-
4
Pec Deck (Machine)3 Sets
15 Reps
-
5
Chest Supported Row (Machine)4 Sets
10 Reps
-
6
Lat Pulldown (Neutral Grip)3 Sets
12 Reps
-
7
Single Arm Iso Row3 Sets
12 Reps
-
8
Hyperextension3 Sets
15 Reps
-
Day 5
1
Romanian Deadlift (Trap Bar)4 Sets
10 Reps
-
2
Lying Leg Curl3 Sets
12 Reps
-
3
Hip Thrust (Machine)3 Sets
12 Reps
-
4
Leg Extension3 Sets
15 Reps
-
5
Seated Calf Raise4 Sets
20 Reps
-
6
Standing Shoulder Press (Dumbbell)4 Sets
10 Reps
-
7
Lateral Raise (Cable)3 Sets
15 Reps
-
8
Shrug (Dumbbell)3 Sets
15 Reps
-
Day 6
1
Preacher Curl (Machine)4 Sets
12 Reps
-
2
Bicep Curl (Cable)3 Sets
12 Reps
-
3
Concentration Curl3 Sets
12 Reps
-
4
Skull Crusher (Barbell)4 Sets
10 Reps
-
5
Tricep Dip (Bodyweight)3 Sets
15 Reps
-
6
Tricep Kickback3 Sets
12 Reps
-
7
Hanging Leg Raise3 Sets
15 Reps
-
8
Russian Twist3 Sets
20 Reps
-