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Raul’s Big 6 with hypertrophy

by Raul Ghoora

Program Description

This 4 week program can be repeated indefinitely as there is a mandatory deload on the 4th week where maxes are tested. I also to prefer to do this program as a 3 day on 1 day off split, making 1 week last 8 days; this can make the program more sustainable and enjoyable.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 03, 2024 12:11
  • Last Edited
    Jun 18, 2025 11:14

Summary

Unleash your potential with Raul’s Big 6 with Hypertrophy, a comprehensive 4-week program designed for serious lifters. Training six days a week, you'll engage in a mix of compound and isolation exercises, including barbell bench presses, deadlifts, and military presses, all tailored to maximize muscle growth and strength. This program emphasizes high-intensity training with a focus on hypertrophy, ensuring you push your limits and see real results. Get ready to transform your physique and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Chest
11.1%
Front Delts
10.8%
Quadriceps
9.7%
Hamstrings
8.8%
Middle Delts
7.7%
Biceps
7.1%
Upper Back
6.9%
Lats
6.3%
Glutes
6.1%
Calves
4.6%
Lower Back
2.8%
Abs
1.8%
Forearms
1.4%
Rear Delts
0.9%
Adductors
0.8%
Abductors
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Bench Press (Barbell)
4
2
5 reps
3 reps
80%
85%
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
3
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
8-12 reps
RPE 8
5A
Pec Deck (Machine)
2
8-10 reps
RPE 8
5B
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
5 reps
3 reps
80%
85%
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
3
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
8-12 reps
RPE 8
5A
Pec Deck (Machine)
2
8-10 reps
RPE 8
5B
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
3 reps
1 reps
85%
90%
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
3
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
8-12 reps
RPE 8
5A
Pec Deck (Machine)
2
8-10 reps
RPE 8
5B
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
-
3
Skull Crusher (Dumbbell)
3
8-12 reps
-
4
Dip (Bodyweight)
2
8-12 reps
-
5
Pec Deck (Machine)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
6 reps
RPE 8
1B
Cuban Press
4
8-12 reps
RPE 8
2
Seated Row (Cable)
3
6-8 reps
RPE 8
3
Preacher Curl (Dumbbell)
4
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
5 reps
RPE 8
1B
Cuban Press
4
8-12 reps
RPE 8
2
Seated Row (Cable)
3
6-8 reps
RPE 8
3
Preacher Curl (Dumbbell)
4
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
4 reps
RPE 8
1B
Cuban Press
4
8-12 reps
RPE 8
2
Seated Row (Cable)
3
6-8 reps
RPE 8
3
Preacher Curl (Dumbbell)
4
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5
Sissy Squat
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5
Sissy Squat
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5
Sissy Squat
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Military Press (Barbell)
1
1 reps
RPE 10
3A
Military Press (Barbell)
3
5 reps
70%
3B
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
6-10 reps
RPE 10
5
Pullover (Dumbbell)
2
6-8 reps
-
6
Preacher Curl (Dumbbell)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Military Press (Barbell)
1
AMRAP
80%
3
Military Press (Barbell)
2
5 reps
80%
4A
Military Press (Barbell)
3
8-10 reps
70%
4B
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
5
Lateral Raise (Cable)
4
6-10 reps
RPE 10
6
Pullover (Dumbbell)
2
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Military Press (Barbell)
1
AMRAP
85%
3
Military Press (Barbell)
2
3 reps
85%
4A
Military Press (Barbell)
3
6-8 reps
75%
4B
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
5
Lateral Raise (Cable)
4
6-10 reps
RPE 10
6
Pullover (Dumbbell)
2
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8
2
Military Press (Barbell)
1
AMRAP
90%
3
Military Press (Barbell)
2
1 reps
90%
4A
Military Press (Barbell)
3
5 reps
80%
4B
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
5
Lateral Raise (Cable)
4
6-10 reps
RPE 10
6
Pullover (Dumbbell)
2
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3
Chest Press (Machine)
2
8-10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
7 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3
Chest Press (Machine)
2
8-10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3
Chest Press (Machine)
2
8-10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
2
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
2
Front Squat (Barbell)
2
8 reps
RPE 8
3
Leg Press (45 Degrees)
2
12 reps
RPE 8
4
Lying Leg Curl
3
8-12 reps
RPE 8
5
Leg Extension
2
10-12 reps
RPE 8
6
Standing Calf Raise
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Front Squat (Barbell)
2
7 reps
RPE 8
3
Leg Press (45 Degrees)
2
10 reps
RPE 8
4
Lying Leg Curl
3
8-12 reps
RPE 8
5
Leg Extension
2
10-12 reps
RPE 8
6
Standing Calf Raise
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
2
Front Squat (Barbell)
2
6 reps
RPE 8
3
Leg Press (45 Degrees)
2
8 reps
RPE 8
4
Lying Leg Curl
3
8-12 reps
RPE 8
5
Leg Extension
2
10-12 reps
RPE 8
6
Standing Calf Raise
4
12-15 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
2 Sets
5 Reps
3 Reps
80%
85%
2
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@8
3
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@8
4
Dip (Bodyweight)
3 Sets
8-12 Reps
@8
5A
Pec Deck (Machine)
2 Sets
8-10 Reps
@8
5B
Push Up
1 Set
AMRAP
@10
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
@8
2
Military Press (Barbell)
1 Set
AMRAP
80%
3
Military Press (Barbell)
2 Sets
5 Reps
80%
4A
Military Press (Barbell)
3 Sets
8-10 Reps
70%
4B
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8
5
Lateral Raise (Cable)
4 Sets
6-10 Reps
@10
6
Pullover (Dumbbell)
2 Sets
6-8 Reps
@8
Day 5
1
Dip (Weighted)
3 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
5-7 Reps
@8
3
Chest Press (Machine)
2 Sets
8-10 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8
6
Bicep Curl (Machine)
2 Sets
8-12 Reps
@8
Day 2
1A
Pull-Up (Weighted)
4 Sets
6 Reps
@8
1B
Cuban Press
4 Sets
8-12 Reps
@8
2
Seated Row (Cable)
3 Sets
6-8 Reps
@8
3
Preacher Curl (Dumbbell)
4 Sets
12-15 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@8
3
Leg Curl
3 Sets
8-12 Reps
@8
4
Standing Calf Raise
4 Sets
12-15 Reps
@8
5
Sissy Squat
3 Sets
AMRAP
@10
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
7 Reps
@8
2
Front Squat (Barbell)
2 Sets
8 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
12 Reps
@8
4
Lying Leg Curl
3 Sets
8-12 Reps
@8
5
Leg Extension
2 Sets
10-12 Reps
@8
6
Standing Calf Raise
4 Sets
12-15 Reps
@8