PROJECT 6PKA36 FINALE
Hybrid Program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 1 | 6 reps | @7 |
| 1 | 6 reps | @7 | ||
| 1 | 6 reps | @7 | ||
| 1 | 6 reps | @7 | ||
| 2 | Bench Press (Barbell) | 1 | 6 reps | @7 |
| 1 | 6 reps | @7 | ||
| 1 | 6 reps | @7 | ||
| 1 | 6 reps | @7 | ||
| 3 | Dip (Bodyweight) | 1 | 6 reps | @7 |
| 1 | 6 reps | @7 | ||
| 1 | 6 reps | @7 | ||
| 1 | 6 reps | @7 | ||
| 4 | Leg Raise (Captain's Chair) | 1 | 12 reps | @6 |
| 1 | 12 reps | @6 | ||
| 1 | 12 reps | @6 | ||
| 5 | Leg Extension | 1 | 15 reps | @6 |
| 1 | 15 reps | @6 | ||
| 1 | 15 reps | @6 | ||
| 6 | Standing Calf Raise | 1 | 15 reps | @6 |
| 1 | 15 reps | @6 | ||
| 1 | 15 reps | @6 | ||
| 7 | Pogo Hop | 1 | 15 reps | @6 |
| 1 | 15 reps | @6 | ||
| 8 | Run | 1 | 35–40 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Assisted) | 1 | 8 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 2 | Chin-Up (Assisted) | 1 | 8 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 3 | Pogo Hop | 1 | 20 reps | @6 |
| 1 | 20 reps | @6 | ||
| 1 | 20 reps | @6 | ||
| 4 | Pogo Hop | 1 | 10 reps | @6 |
| 1 | 10 reps | @6 | ||
| 1 | 10 reps | @6 | ||
| 5 | Line Hop | 1 | 20 reps | @6 |
| 1 | 20 reps | @6 | ||
| 1 | 20 reps | @6 | ||
| 6 | Marching A Skips | 1 | 20 reps | @6 |
| 1 | 20 reps | @6 | ||
| 7 | Run | 1 | 30–40 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Overhead Press (Barbell) | 1 | 8 reps | @7 |
| 1 | 8 reps | @7 | ||
| 1 | 8 reps | @7 | ||
| 1 | 8 reps | @7 | ||
| 1B | Lateral Raise (Dumbbell) | 1 | 15 reps | @7 |
| 1 | 15 reps | @7 | ||
| 1 | 15 reps | @7 | ||
| 1 | 15 reps | @7 | ||
| 2 | Reverse Pec Deck | 1 | 15 reps | @7 |
| 1 | 15 reps | @7 | ||
| 1 | 15 reps | @7 | ||
| 1 | 15 reps | @7 | ||
| 3 | Face Pull | 1 | 15 reps | @7 |
| 1 | 15 reps | @7 | ||
| 1 | 15 reps | @7 | ||
| 1 | 15 reps | @7 | ||
| 4 | Leg Raise (Captain's Chair) | 1 | 15 reps | @6 |
| 1 | 15 reps | @6 | ||
| 1 | 15 reps | @6 | ||
| 5 | Pogo Hop | 1 | 15 reps | @6 |
| 1 | 15 reps | @6 | ||
| 6 | Pogo Hop | 1 | 10 reps | @6 |
| 1 | 10 reps | @6 | ||
| 7 | Line Hop | 1 | 20 reps | @6 |
| 1 | 20 reps | @6 | ||
| 8 | Marching A Skips | 1 | 20 reps | @6 |
| 1 | 20 reps | @6 | ||
| 9 | Run | 1 | 40–50 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Trap Bar Deadlift | 1 | 6 reps | @7 |
| 1 | 6 reps | @7 | ||
| 1 | 6 reps | @7 | ||
| 1 | 6 reps | @7 | ||
| 2 | Bench Press (Barbell) | 1 | 6 reps | @7 |
| 1 | 6 reps | @7 | ||
| 1 | 6 reps | @7 | ||
| 1 | 6 reps | @7 | ||
| 3 | Pec Deck (Machine) | 1 | 15 reps | @7 |
| 1 | 15 reps | @7 | ||
| 1 | 15 reps | @7 | ||
| 1 | 15 reps | @7 | ||
| 4 | Single-Leg Leg Curl | 1 | 15 reps | @7 |
| 1 | 15 reps | @7 | ||
| 1 | 15 reps | @7 | ||
| 5 | Partial Calf Raise | 1 | 12 reps | @7 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7 | ||
| 6 | Leg Raise (Captain's Chair) | 1 | 12 reps | @7 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7 | ||
| 7 | Russian Twist | 1 | 12 reps | @7 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7 | ||
| 8 | Stretching | 1 | 5–10 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Run | 1 | 20–30 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Run | 1 | 49–52 min | @10 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, PROJECT 6PKA36 FINALE is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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.
PROJECT 6PKA36 FINALE 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PROJECT 6PKA36 FINALE 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
