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BoostcampPNG

6 Day Hypertrophy

by Nathaniel G.
3 athletes joined

Program Description

Lower, Upper, Legs 6 day split focused on hypertrophy

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 13, 2024 01:54
  • Last Edited
    Apr 05, 2025 09:59

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.3%
Upper Back
8.9%
Chest
8.2%
Forearms
8.1%
Lats
7.8%
Quadriceps
7.8%
Glutes
7.6%
Front Delts
6.5%
Hamstrings
6.2%
Biceps
5.8%
Middle Delts
5.8%
Adductors
3.6%
Calves
3.4%
Rear Delts
3.4%
Abs
3.3%
Lower Back
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Deficit Deadlift (Barbell)
3
12 reps
RPE 10
2
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 9.5
4A
Cossack Squat
2
-
4B
Seated Hamstring Curl
2
-
5A
Standing Calf Raise
3
15 reps
RPE 10
5B
Tibialis Raises
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 10
2
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 9.5
4A
Cossack Squat
2
-
4B
Seated Hamstring Curl
2
-
5A
Standing Calf Raise
3
15 reps
RPE 10
5B
Tibialis Raises
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 10
2
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 9.5
4A
Cossack Squat
2
-
4B
Seated Hamstring Curl
2
-
5A
Standing Calf Raise
3
15 reps
RPE 10
5B
Tibialis Raises
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 10
2
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 9.5
4A
Cossack Squat
2
-
4B
Seated Hamstring Curl
2
-
5A
Standing Calf Raise
3
15 reps
RPE 10
5B
Tibialis Raises
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 10
2
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 9.5
4A
Cossack Squat
2
-
4B
Seated Hamstring Curl
2
-
5A
Standing Calf Raise
3
15 reps
RPE 10
5B
Tibialis Raises
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 10
2
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 9.5
4A
Cossack Squat
2
-
4B
Seated Hamstring Curl
2
-
5A
Standing Calf Raise
3
15 reps
RPE 10
5B
Tibialis Raises
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Dip (Weighted)
3
10 reps
RPE 10
4
Pull-Up (Weighted)
3
10 reps
RPE 10
5
Helms Row
3
15 reps
RPE 9.5
6
Y Raise
3
12 reps
RPE 10
7
Rhomboid Cross
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Dip (Weighted)
3
10 reps
RPE 10
4
Pull-Up (Weighted)
3
10 reps
RPE 10
5
Helms Row
3
15 reps
RPE 9.5
6
Y Raise
3
12 reps
RPE 10
7
Rhomboid Cross
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Dip (Weighted)
3
10 reps
RPE 10
4
Pull-Up (Weighted)
3
10 reps
RPE 10
5
Helms Row
3
15 reps
RPE 9.5
6
Y Raise
3
12 reps
RPE 10
7
Rhomboid Cross
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Dip (Weighted)
3
10 reps
RPE 10
4
Pull-Up (Weighted)
3
10 reps
RPE 10
5
Helms Row
3
15 reps
RPE 9.5
6
Y Raise
3
12 reps
RPE 10
7
Rhomboid Cross
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Dip (Weighted)
3
10 reps
RPE 10
4
Pull-Up (Weighted)
3
10 reps
RPE 10
5
Helms Row
3
15 reps
RPE 9.5
6
Y Raise
3
12 reps
RPE 10
7
Rhomboid Cross
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Dip (Weighted)
3
10 reps
RPE 10
4
Pull-Up (Weighted)
3
10 reps
RPE 10
5
Helms Row
3
15 reps
RPE 9.5
6
Y Raise
3
12 reps
RPE 10
7
Rhomboid Cross
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 9.5
2
Rope Hammer Curls
3
10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10 reps
RPE 10
5A
Wrist Curls
3
15 reps
RPE 10
5B
Push Up
3
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 9.5
2
Rope Hammer Curls
3
10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10 reps
RPE 10
5A
Wrist Curls
3
15 reps
RPE 10
5B
Push Up
3
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 9.5
2
Rope Hammer Curls
3
10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10 reps
RPE 10
5A
Wrist Curls
3
15 reps
RPE 10
5B
Push Up
3
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 9.5
2
Rope Hammer Curls
3
10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10 reps
RPE 10
5A
Wrist Curls
3
15 reps
RPE 10
5B
Push Up
3
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 9.5
2
Rope Hammer Curls
3
10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10 reps
RPE 10
5A
Wrist Curls
3
15 reps
RPE 10
5B
Push Up
3
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 9.5
2
Rope Hammer Curls
3
10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10 reps
RPE 10
5A
Wrist Curls
3
15 reps
RPE 10
5B
Push Up
3
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
10 reps
RPE 9
2A
Hip Thrust (Barbell)
2
12 reps
RPE 10
2B
Bulgarian Split Squat (Bodyweight)
2
12 reps
RPE 10
3A
Sled Push
3
-
4A
Hip Adductor (Machine)
3
12 reps
RPE 10
4B
Sissy Squat
3
10 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
10 reps
RPE 9
2A
Hip Thrust (Barbell)
2
12 reps
RPE 10
2B
Bulgarian Split Squat (Bodyweight)
2
12 reps
RPE 10
3A
Sled Push
3
-
4A
Hip Adductor (Machine)
3
12 reps
RPE 10
4B
Sissy Squat
3
10 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
10 reps
RPE 9
2A
Hip Thrust (Barbell)
2
12 reps
RPE 10
2B
Bulgarian Split Squat (Bodyweight)
2
12 reps
RPE 10
3A
Sled Push
3
-
4A
Hip Adductor (Machine)
3
12 reps
RPE 10
4B
Sissy Squat
3
10 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
10 reps
RPE 9
2A
Hip Thrust (Barbell)
2
12 reps
RPE 10
2B
Bulgarian Split Squat (Bodyweight)
2
12 reps
RPE 10
3A
Sled Push
3
-
4A
Hip Adductor (Machine)
3
12 reps
RPE 10
4B
Sissy Squat
3
10 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
10 reps
RPE 9
2A
Hip Thrust (Barbell)
2
12 reps
RPE 10
2B
Bulgarian Split Squat (Bodyweight)
2
12 reps
RPE 10
3A
Sled Push
3
-
4A
Hip Adductor (Machine)
3
12 reps
RPE 10
4B
Sissy Squat
3
10 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
10 reps
RPE 9
2A
Hip Thrust (Barbell)
2
12 reps
RPE 10
2B
Bulgarian Split Squat (Bodyweight)
2
12 reps
RPE 10
3A
Sled Push
3
-
4A
Hip Adductor (Machine)
3
12 reps
RPE 10
4B
Sissy Squat
3
10 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
RPE 10
2
Bench Press (Barbell)
3
10 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6B
Face Pull
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
RPE 10
2
Bench Press (Barbell)
3
10 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6B
Face Pull
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
RPE 10
2
Bench Press (Barbell)
3
10 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6B
Face Pull
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
RPE 10
2
Bench Press (Barbell)
3
10 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6B
Face Pull
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
RPE 10
2
Bench Press (Barbell)
3
10 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6B
Face Pull
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
RPE 10
2
Bench Press (Barbell)
3
10 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6B
Face Pull
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 10
2
JM Press
3
10 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4
Tricep Kickback
3
12 reps
RPE 10
5
Wrist Curls
5
15 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
5
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 10
2
JM Press
3
10 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4
Tricep Kickback
3
12 reps
RPE 10
5
Wrist Curls
5
15 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
5
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 10
2
JM Press
3
10 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4
Tricep Kickback
3
12 reps
RPE 10
5
Wrist Curls
5
15 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
5
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 10
2
JM Press
3
10 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4
Tricep Kickback
3
12 reps
RPE 10
5
Wrist Curls
5
15 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
5
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 10
2
JM Press
3
10 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4
Tricep Kickback
3
12 reps
RPE 10
5
Wrist Curls
5
15 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
5
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 10
2
JM Press
3
10 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4
Tricep Kickback
3
12 reps
RPE 10
5
Wrist Curls
5
15 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
5
15 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Deficit Deadlift (Barbell)
3 Sets
12 Reps
@10
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@9.5
3
Walking Lunge (Dumbbell)
2 Sets
20 Reps
@9.5
4A
Cossack Squat
2 Sets
-
4B
Seated Hamstring Curl
2 Sets
-
5A
Standing Calf Raise
3 Sets
15 Reps
@10
5B
Tibialis Raises
3 Sets
15 Reps
@10
Day 2
1
Overhead Press (Barbell)
3 Sets
8 Reps
@10
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@10
3
Dip (Weighted)
3 Sets
10 Reps
@10
4
Pull-Up (Weighted)
3 Sets
10 Reps
@10
5
Helms Row
3 Sets
15 Reps
@9.5
6
Y Raise
3 Sets
12 Reps
@10
7
Rhomboid Cross
3 Sets
12 Reps
@10
Day 3
1
Bench Press (Close Grip)
3 Sets
10 Reps
@9.5
2
Rope Hammer Curls
3 Sets
10 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@10
5A
Wrist Curls
3 Sets
15 Reps
@10
5B
Push Up
3 Sets
30 Reps
@10
Day 4
1
Platz Squat
3 Sets
10 Reps
@9
2A
Hip Thrust (Barbell)
2 Sets
12 Reps
@10
2B
Bulgarian Split Squat (Bodyweight)
2 Sets
12 Reps
@10
3A
Sled Push
3 Sets
-
4A
Hip Adductor (Machine)
3 Sets
12 Reps
@10
4B
Sissy Squat
3 Sets
10 Reps
@10
5
Standing Calf Raise
3 Sets
15 Reps
@10
Day 5
1
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@10
2
Bench Press (Barbell)
3 Sets
10 Reps
@9.5
3
Chest Supported Row (Machine)
3 Sets
12 Reps
@10
4
Pullover (Dumbbell)
3 Sets
15 Reps
@10
5
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
6A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
6B
Face Pull
3 Sets
20 Reps
@10
Day 6
1
Hammer Curl
3 Sets
10 Reps
@10
2
JM Press
3 Sets
10 Reps
@10
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
4
Tricep Kickback
3 Sets
12 Reps
@10
5
Wrist Curls
5 Sets
15 Reps
@10
6
Reverse Wrist Curl (Barbell)
5 Sets
15 Reps
@10