8 weeks plan - 6 days on 1 day off
Transform your physique in just 8 weeks with this advanced bodybuilding plan-dedicate yourself to 6 days of intense training and see real results.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 4 | 10 reps |
| 2 | Pull-Up (Weighted) | 4 | 10 reps |
| 3 | Barbell Row | 4 | 10 reps |
| 4 | Seated Shoulder Press (Dumbbell) | 4 | 10 reps |
| Superset | |||
| 5A | Bicep Curl (Barbell) | 3 | 10 reps |
| 5B | Skull Crusher (Barbell) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 4 | 10 reps |
| 2 | Box Squat (Barbell) | 3 | 10 reps |
| 3 | Lying Leg Curl | 5 | 15 reps |
| 4 | Walking Lunge | 3 | 20 reps |
| 5 | Standing Calf Raise | 4 | 20 reps |
| 6 | Seated Calf Raise | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 4 | 12 reps |
| 2 | Incline Chest Press (Machine) | 4 | 15 reps |
| 3 | Lateral Raise (Dumbbell) | 4 | 20 reps |
| 4 | Chest Fly (Cable) | 3 | 15 reps |
| 5 | Tricep Dip (Bodyweight) | 3 | 10 reps |
| 6 | Overhead Tricep Extension (Cable) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 4 | 15 reps |
| 2 | Single Arm Iso Row | 4 | 12 reps |
| 3 | Face Pull | 4 | 20 reps |
| 4 | Reverse Pec Deck | 3 | 15 reps |
| 5 | Preacher Curl (Barbell) | 3 | 12 reps |
| 6 | Hammer Curl (Dumbbell) | 3 | 12 reps |
| 7 | Lying Leg Raise | 4 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 4 | 10 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps |
| 3 | Leg Press | 4 | 15 reps |
| 4 | Leg Extension | 4 | 20 reps |
| 5 | Seated Calf Raise | 5 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Tricep Rope Push Down (Cable) | 4 | 15 reps |
| 1B | Bicep Curl (Cable) | 4 | 15 reps |
| Superset | |||
| 2A | Incline Curl (Dumbbell) | 3 | 12 reps |
| 2B | Overhead Tricep Extension (Cable) | 3 | 12 reps |
| 3 | Concentration Curl | 3 | 12 reps |
| 4 | Lying Leg Raise | 4 | 15 reps |
| 5 | Abs Crunch (Machine) | 3 | 15 reps |
| 6 | Plank | 2 | 30 sec |
| 7 | Seated Calf Raise | 3 | 20 reps |
| 8 | Standing Calf Raise | 3 | 20 reps |
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, 8 weeks plan - 6 days on 1 day off 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 70 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.
8 weeks plan - 6 days on 1 day off 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.
8 weeks plan - 6 days on 1 day off 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
