6x Arms and Delts
Optimized Hypertrophy: Six Days of Strategic Arm and Deltoid Development
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Tricep Pushdown (Cable) | 4 | 10–12 reps | @9 |
| 2 | Overhead Tricep Extension (Cable) | 4 | 10–12 reps | @9 |
| 3 | Seated Military Press (Smith Machine) | 4 | 8–10 reps | @9 |
| 4 | Lateral Raise (Dumbbell) | 4 | 12–15 reps | @9 |
| 5 | Incline Bench Press (Smith Machine) | 4 | 10–15 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Press | 1 | 5–8 reps | @8 |
| 2 | 10–15 reps | @9 | ||
| 2 | Leg Extension | 3 | 10–15 reps | @9 |
| 3 | Leg Curl | 3 | 8–12 reps | @9 |
| 4 | Calf Raise (Machine) | 3 | 15–20 reps | @9 |
| 5 | Abs Crunch (Machine) | 3 | 10–12 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 4 | AMRAP | @10 |
| 2 | Lateral Raise (Cable) | 4 | 10–12 reps | @9 |
| 3 | Bicep Curl (Dumbbell) | 4 | 10–15 reps | @9 |
| 4 | Upright Row (Cable) | 4 | 8–12 reps | @9 |
| 5 | Bayesian Curl | 4 | 10–15 reps | @9 |
| 6 | Shrug (Barbell) | 4 | 10–12 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Military Press (Smith Machine) | 3 | 5–8 reps | @9 |
| 2 | Behind-The-Neck Press (Smith Machine) | 4 | 10–12 reps | @9 |
| 3 | Overhead Tricep Extension (Cable) | 4 | 10–12 reps | @9 |
| 4 | Tricep Pushdown (Cable) | 4 | 10–12 reps | @9 |
| 5 | Incline Bench Press (Smith Machine) | 4 | 12–15 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Hip Abductor (Machine) | 3 | 15–20 reps | @9 |
| 2 | Back Extension | 3 | 10–12 reps | @9 |
| 3 | Hip Thrust (Machine) | 3 | 12–15 reps | @9 |
| 4 | Stiff Leg Deadlift | 3 | 8–10 reps | @9 |
| 5 | Leg Extension | 3 | 12–15 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Face Pull | 4 | 10–15 reps | @9 |
| 2 | Behind The Back Lateral Raise (Cable) | 4 | 10–12 reps | @9 |
| 3 | Preacher Curl (Dumbbell) | 4 | 8–10 reps | @9 |
| 4 | Bicep Curl (EZ Bar) | 4 | 15–20 reps | @9 |
| 5 | Shrug (Barbell) | 3 | 10–15 reps | @9 |
| 6 | Chest Supported Row (Machine) | 4 | 10–15 reps | @9 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 6x Arms and Delts is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
6x Arms and Delts is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
6x Arms and Delts is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
