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6 Day PPL

by Hayden Z.
1 athletes joined

Program Description

Progressive overload

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 11, 2025 11:58
  • Last Edited
    Mar 21, 2025 11:55
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
7 reps
RPE 9
2
Shoulder Press (Machine)
2
6 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
5 reps
RPE 9
4
Bench Press (Dumbbell)
3
8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
1
15 reps
RPE 10
6
JM Press (Smith Machine)
2
7 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
7 reps
RPE 9
2
Shoulder Press (Machine)
2
6 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
5 reps
RPE 9
4
Bench Press (Dumbbell)
3
8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
1
15 reps
RPE 10
6
JM Press (Smith Machine)
2
7 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
7 reps
RPE 9
2
Shoulder Press (Machine)
2
6 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
5 reps
RPE 9
4
Bench Press (Dumbbell)
3
8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
1
15 reps
RPE 10
6
JM Press (Smith Machine)
2
7 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
7 reps
RPE 9
2
Shoulder Press (Machine)
2
6 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
5 reps
RPE 9
4
Bench Press (Dumbbell)
3
8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
1
15 reps
RPE 10
6
JM Press (Smith Machine)
2
7 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
6 reps
RPE 9
3
Seated Row (Cable)
2
7 reps
RPE 9
4
T-Bar Row
2
5 reps
RPE 9
5
Rear Delt Fly (Cable)
2
15 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 9
7
Hammer Curl (Cable)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
6 reps
RPE 9
3
Seated Row (Cable)
2
7 reps
RPE 9
4
T-Bar Row
2
5 reps
RPE 9
5
Rear Delt Fly (Cable)
2
15 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 9
7
Hammer Curl (Cable)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
6 reps
RPE 9
3
Seated Row (Cable)
2
7 reps
RPE 9
4
T-Bar Row
2
5 reps
RPE 9
5
Rear Delt Fly (Cable)
2
15 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 9
7
Hammer Curl (Cable)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
6 reps
RPE 9
3
Seated Row (Cable)
2
7 reps
RPE 9
4
T-Bar Row
2
5 reps
RPE 9
5
Rear Delt Fly (Cable)
2
15 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 9
7
Hammer Curl (Cable)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8 reps
RPE 9
2
Seated Hamstring Curl
2
6 reps
RPE 9
3
Hack Squat
2
5 reps
RPE 9
4
Leg Press (45 Degrees)
2
6 reps
RPE 9
5
Leg Extension
2
12 reps
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 9
7
Back Extension
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8 reps
RPE 9
2
Seated Hamstring Curl
2
6 reps
RPE 9
3
Hack Squat
2
5 reps
RPE 9
4
Leg Press (45 Degrees)
2
6 reps
RPE 9
5
Leg Extension
2
12 reps
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 9
7
Back Extension
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8 reps
RPE 9
2
Seated Hamstring Curl
2
6 reps
RPE 9
3
Hack Squat
2
5 reps
RPE 9
4
Leg Press (45 Degrees)
2
6 reps
RPE 9
5
Leg Extension
2
12 reps
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 9
7
Back Extension
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8 reps
RPE 9
2
Seated Hamstring Curl
2
6 reps
RPE 9
3
Hack Squat
2
5 reps
RPE 9
4
Leg Press (45 Degrees)
2
6 reps
RPE 9
5
Leg Extension
2
12 reps
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 9
7
Back Extension
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9
2
Bench Press (Smith Machine)
2
5 reps
RPE 9
3
Chest Fly (Machine)
2
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
7 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
6 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9
2
Bench Press (Smith Machine)
2
5 reps
RPE 9
3
Chest Fly (Machine)
2
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
7 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
6 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9
2
Bench Press (Smith Machine)
2
5 reps
RPE 9
3
Chest Fly (Machine)
2
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
7 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
6 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9
2
Bench Press (Smith Machine)
2
5 reps
RPE 9
3
Chest Fly (Machine)
2
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
7 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
6 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
12 reps
RPE 9
2
Chest Supported Row (Machine)
2
6 reps
RPE 9
3
Single Arm Row (Cable)
2
7 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 9
5
Rear Delt Fly (Machine)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8 reps
RPE 9
7
Bicep Curl (Cable)
2
6 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
12 reps
RPE 9
2
Chest Supported Row (Machine)
2
6 reps
RPE 9
3
Single Arm Row (Cable)
2
7 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 9
5
Rear Delt Fly (Machine)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8 reps
RPE 9
7
Bicep Curl (Cable)
2
6 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
12 reps
RPE 9
2
Chest Supported Row (Machine)
2
6 reps
RPE 9
3
Single Arm Row (Cable)
2
7 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 9
5
Rear Delt Fly (Machine)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8 reps
RPE 9
7
Bicep Curl (Cable)
2
6 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
12 reps
RPE 9
2
Chest Supported Row (Machine)
2
6 reps
RPE 9
3
Single Arm Row (Cable)
2
7 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 9
5
Rear Delt Fly (Machine)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8 reps
RPE 9
7
Bicep Curl (Cable)
2
6 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
RPE 9
2
Seated Hamstring Curl
2
8 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
2
7 reps
RPE 9
4
Leg Press (45 Degrees)
2
8 reps
RPE 9
5
Single Leg Extensions
2
8 reps
RPE 9
6
Hip Adductor (Machine)
2
6 reps
RPE 9
7
Calf Raise (Leg Press)
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
RPE 9
2
Seated Hamstring Curl
2
8 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
2
7 reps
RPE 9
4
Leg Press (45 Degrees)
2
8 reps
RPE 9
5
Single Leg Extensions
2
8 reps
RPE 9
6
Hip Adductor (Machine)
2
6 reps
RPE 9
7
Calf Raise (Leg Press)
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
RPE 9
2
Seated Hamstring Curl
2
8 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
2
7 reps
RPE 9
4
Leg Press (45 Degrees)
2
8 reps
RPE 9
5
Single Leg Extensions
2
8 reps
RPE 9
6
Hip Adductor (Machine)
2
6 reps
RPE 9
7
Calf Raise (Leg Press)
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
RPE 9
2
Seated Hamstring Curl
2
8 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
2
7 reps
RPE 9
4
Leg Press (45 Degrees)
2
8 reps
RPE 9
5
Single Leg Extensions
2
8 reps
RPE 9
6
Hip Adductor (Machine)
2
6 reps
RPE 9
7
Calf Raise (Leg Press)
3
12 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Lateral Raise (Dumbbell)
2 Sets
7 Reps
@9
2
Shoulder Press (Machine)
2 Sets
6 Reps
@9
3
Incline Bench Press (Smith Machine)
3 Sets
5 Reps
@9
4
Bench Press (Dumbbell)
3 Sets
8 Reps
@9
5
One Arm Lateral Raise (Cable)
1 Set
15 Reps
@10
6
JM Press (Smith Machine)
2 Sets
7 Reps
@9
7
V-Handle Tricep Pushdown (Cable)
2 Sets
6 Reps
@9
Day 2
1
Lat Prayer
2 Sets
8 Reps
@9
2
Lat Pulldown (Neutral Grip)
2 Sets
6 Reps
@9
3
Seated Row (Cable)
2 Sets
7 Reps
@9
4
T-Bar Row
2 Sets
5 Reps
@9
5
Rear Delt Fly (Cable)
2 Sets
15 Reps
@9
6
Preacher Curl (Dumbbell)
2 Sets
6 Reps
@9
7
Hammer Curl (Cable)
2 Sets
8 Reps
@9
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
6 Reps
@9
2
Bench Press (Smith Machine)
2 Sets
5 Reps
@9
3
Chest Fly (Machine)
2 Sets
8 Reps
@9
4
Seated Shoulder Press (Dumbbell)
2 Sets
7 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@9
6
Overhead Tricep Extension (Cable)
2 Sets
6 Reps
@9
7
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@9
Day 5
1
Wide Grip Pull-Up
2 Sets
12 Reps
@9
2
Chest Supported Row (Machine)
2 Sets
6 Reps
@9
3
Single Arm Row (Cable)
2 Sets
7 Reps
@9
4
Seated Wide-Grip Row (Cable)
2 Sets
6 Reps
@9
5
Rear Delt Fly (Machine)
2 Sets
12 Reps
@9
6
Incline Curl (Dumbbell)
2 Sets
8 Reps
@9
7
Bicep Curl (Cable)
2 Sets
6 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@9
2
Seated Hamstring Curl
2 Sets
8 Reps
@9
3
Bulgarian Split Squat (Barbell)
2 Sets
7 Reps
@9
4
Leg Press (45 Degrees)
2 Sets
8 Reps
@9
5
Single Leg Extensions
2 Sets
8 Reps
@9
6
Hip Adductor (Machine)
2 Sets
6 Reps
@9
7
Calf Raise (Leg Press)
3 Sets
12 Reps
@9
Day 3
1
Hip Adductor (Machine)
2 Sets
8 Reps
@9
2
Seated Hamstring Curl
2 Sets
6 Reps
@9
3
Hack Squat
2 Sets
5 Reps
@9
4
Leg Press (45 Degrees)
2 Sets
6 Reps
@9
5
Leg Extension
2 Sets
12 Reps
@9
6
Calf Raise (Machine)
3 Sets
12 Reps
@9
7
Back Extension
2 Sets
8 Reps
@9