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BoostcampPNG

Basic 6 day hypertrophy

by Sam B.
6 athletes joined

Program Description

Focuses on Squat, bench, and OHP as compounds with 4 accessory MVTs a day

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 29, 2024 01:02
  • Last Edited
    Jun 18, 2025 10:07

Summary

Unlock your muscle-building potential with the Basic 6 Day Hypertrophy program, a comprehensive 12-week journey designed for those ready to take their training to the next level. This program features six days of targeted workouts each week, focusing on compound and isolation movements that maximize hypertrophy across all major muscle groups. With a mix of barbell, machine, and cable exercises, you'll build strength and size effectively, all while utilizing a full gym setup. Get ready to transform your physique and achieve your fitness goals with structured intensity and proven techniques!
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Seated Row (Machine)
4
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Seated Row (Machine)
4
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Seated Row (Machine)
4
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Seated Row (Machine)
4
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Seated Row (Machine)
4
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Seated Row (Machine)
4
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Seated Row (Machine)
4
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Seated Row (Machine)
4
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Seated Row (Machine)
4
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Seated Row (Machine)
4
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Seated Row (Machine)
4
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Seated Row (Machine)
4
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
-
-
2A
Bicep Curl (Dumbbell)
4
12 reps
-
3
French Press
4
12 reps
-
4
Tricep Extension (Cable)
4
15 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
-
-
2A
Bicep Curl (Dumbbell)
4
12 reps
-
3
French Press
4
12 reps
-
4
Tricep Extension (Cable)
4
15 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
-
-
2A
Bicep Curl (Dumbbell)
4
12 reps
-
3
French Press
4
12 reps
-
4
Tricep Extension (Cable)
4
15 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
-
-
2A
Bicep Curl (Dumbbell)
4
12 reps
-
3
French Press
4
12 reps
-
4
Tricep Extension (Cable)
4
15 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
-
-
2A
Bicep Curl (Dumbbell)
4
12 reps
-
3
French Press
4
12 reps
-
4
Tricep Extension (Cable)
4
15 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
-
-
2A
Bicep Curl (Dumbbell)
4
12 reps
-
3
French Press
4
12 reps
-
4
Tricep Extension (Cable)
4
15 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
-
-
2A
Bicep Curl (Dumbbell)
4
12 reps
-
3
French Press
4
12 reps
-
4
Tricep Extension (Cable)
4
15 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
-
-
2A
Bicep Curl (Dumbbell)
4
12 reps
-
3
French Press
4
12 reps
-
4
Tricep Extension (Cable)
4
15 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
-
-
2A
Bicep Curl (Dumbbell)
4
12 reps
-
3
French Press
4
12 reps
-
4
Tricep Extension (Cable)
4
15 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
-
-
2A
Bicep Curl (Dumbbell)
4
12 reps
-
3
French Press
4
12 reps
-
4
Tricep Extension (Cable)
4
15 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
-
-
2A
Bicep Curl (Dumbbell)
4
12 reps
-
3
French Press
4
12 reps
-
4
Tricep Extension (Cable)
4
15 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
-
-
2A
Bicep Curl (Dumbbell)
4
12 reps
-
3
French Press
4
12 reps
-
4
Tricep Extension (Cable)
4
15 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
-
2
Seated Row (Machine)
4
12 reps
-
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
-
-
4
Incline Bench Press (Barbell)
4
8 reps
-
5
Chest Fly (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
-
2
Seated Row (Machine)
4
12 reps
-
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
-
-
4
Incline Bench Press (Barbell)
4
8 reps
-
5
Chest Fly (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
-
2
Seated Row (Machine)
4
12 reps
-
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
-
-
4
Incline Bench Press (Barbell)
4
8 reps
-
5
Chest Fly (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
-
2
Seated Row (Machine)
4
12 reps
-
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
-
-
4
Incline Bench Press (Barbell)
4
8 reps
-
5
Chest Fly (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
-
2
Seated Row (Machine)
4
12 reps
-
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
-
-
4
Incline Bench Press (Barbell)
4
8 reps
-
5
Chest Fly (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
-
2
Seated Row (Machine)
4
12 reps
-
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
-
-
4
Incline Bench Press (Barbell)
4
8 reps
-
5
Chest Fly (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
-
2
Seated Row (Machine)
4
12 reps
-
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
-
-
4
Incline Bench Press (Barbell)
4
8 reps
-
5
Chest Fly (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
-
2
Seated Row (Machine)
4
12 reps
-
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
-
-
4
Incline Bench Press (Barbell)
4
8 reps
-
5
Chest Fly (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
-
2
Seated Row (Machine)
4
12 reps
-
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
-
-
4
Incline Bench Press (Barbell)
4
8 reps
-
5
Chest Fly (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
-
2
Seated Row (Machine)
4
12 reps
-
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
-
-
4
Incline Bench Press (Barbell)
4
8 reps
-
5
Chest Fly (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
-
2
Seated Row (Machine)
4
12 reps
-
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
-
-
4
Incline Bench Press (Barbell)
4
8 reps
-
5
Chest Fly (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
-
2
Seated Row (Machine)
4
12 reps
-
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
-
-
4
Incline Bench Press (Barbell)
4
8 reps
-
5
Chest Fly (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2A
Preacher Curl (Barbell)
4
12 reps
-
3A
Bicep Curl (Dumbbell)
4
12 reps
-
4
French Press
4
12 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2A
Preacher Curl (Barbell)
4
12 reps
-
3A
Bicep Curl (Dumbbell)
4
12 reps
-
4
French Press
4
12 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2A
Preacher Curl (Barbell)
4
12 reps
-
3A
Bicep Curl (Dumbbell)
4
12 reps
-
4
French Press
4
12 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2A
Preacher Curl (Barbell)
4
12 reps
-
3A
Bicep Curl (Dumbbell)
4
12 reps
-
4
French Press
4
12 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2A
Preacher Curl (Barbell)
4
12 reps
-
3A
Bicep Curl (Dumbbell)
4
12 reps
-
4
French Press
4
12 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2A
Preacher Curl (Barbell)
4
12 reps
-
3A
Bicep Curl (Dumbbell)
4
12 reps
-
4
French Press
4
12 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2A
Preacher Curl (Barbell)
4
12 reps
-
3A
Bicep Curl (Dumbbell)
4
12 reps
-
4
French Press
4
12 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2A
Preacher Curl (Barbell)
4
12 reps
-
3A
Bicep Curl (Dumbbell)
4
12 reps
-
4
French Press
4
12 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2A
Preacher Curl (Barbell)
4
12 reps
-
3A
Bicep Curl (Dumbbell)
4
12 reps
-
4
French Press
4
12 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2A
Preacher Curl (Barbell)
4
12 reps
-
3A
Bicep Curl (Dumbbell)
4
12 reps
-
4
French Press
4
12 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2A
Preacher Curl (Barbell)
4
12 reps
-
3A
Bicep Curl (Dumbbell)
4
12 reps
-
4
French Press
4
12 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2A
Preacher Curl (Barbell)
4
12 reps
-
3A
Bicep Curl (Dumbbell)
4
12 reps
-
4
French Press
4
12 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Leg Extension
6
12 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Standing Calf Raise
4
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2
Incline Chest Press (Machine)
4 Sets
8 Reps
-
3
Pull-Up (Weighted)
4 Sets
8 Reps
-
4
Seated Row (Machine)
4 Sets
12 Reps
-
5
Chest Fly (Cable)
3 Sets
15 Reps
-
Day 2
1
Preacher Curl (Barbell)
4 Sets
2 Sets
8-12 Reps
-
-
-
2A
Bicep Curl (Dumbbell)
4 Sets
12 Reps
-
3
French Press
4 Sets
12 Reps
-
4
Tricep Extension (Cable)
4 Sets
15 Reps
-
5
Lateral Raise (Dumbbell)
5 Sets
15 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
3 Reps
-
2A
Leg Extension
6 Sets
12 Reps
-
3
Lying Leg Curl
6 Sets
12 Reps
-
4
Standing Calf Raise
4 Sets
20 Reps
-
Day 4
1
Pull-Up (Weighted)
5 Sets
8 Reps
-
2
Seated Row (Machine)
4 Sets
12 Reps
-
3
Lat Pulldown (Single Arm)
2 Sets
1 Set
15 Reps
25 Reps
-
-
4
Incline Bench Press (Barbell)
4 Sets
8 Reps
-
5
Chest Fly (Cable)
4 Sets
15 Reps
-
Day 5
1
Overhead Press (Barbell)
5 Sets
3 Reps
-
2A
Preacher Curl (Barbell)
4 Sets
12 Reps
-
3A
Bicep Curl (Dumbbell)
4 Sets
12 Reps
-
4
French Press
4 Sets
12 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
15 Reps
-
Day 6
1
Squat (Barbell)
5 Sets
3 Reps
-
2A
Leg Extension
6 Sets
12 Reps
-
3
Lying Leg Curl
6 Sets
12 Reps
-
4
Standing Calf Raise
4 Sets
20 Reps
-