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Q2 6 week programma

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2 athletes joined

Program Description

Just to make a quick but good workout programme with several workouts

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 01, 2024 06:50
  • Last Edited
    Jun 18, 2025 11:03

Summary

Transform your strength and sculpt your chest with the Q2 6 Week Program! This intensive six-week plan is designed for six days a week of targeted workouts, focusing on a variety of chest exercises, including barbell and dumbbell presses, flys, and cable crossovers. Each session is structured to maximize muscle engagement and enhance your performance, ensuring you build strength and definition effectively. Get ready to push your limits and achieve impressive results!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Decline Bench Press (Barbell)
4
8-12 reps
-
4
Chest Fly (Dumbbell)
4
10 reps
-
5
Cable Crossover
4
12 reps
-
6
Incline Chest Fly (Dumbbell)
4
10-12 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
25 reps
-
8
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
-
2
Chin-Up (Bodyweight)
4
10 reps
-
3
Dumbbell Row
4
10-12 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Face Pull
4
10-15 reps
-
6
Meadow Row
4
10-12 reps
-
7
Plank
4
-
8
Sit Up
4
10-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-12 reps
-
2
High Pull
4
5-8 reps
-
3
Lateral Raise (Dumbbell)
4
10-12 reps
-
4
Rear Delt Row
4
10-12 reps
-
5
Face Pull
4
10-15 reps
-
6
Shrug (Dumbbell)
4
10 reps
-
7
Abs Crunch (Bodyweight)
4
10-15 reps
-
8
Plank
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
4
5-8 reps
-
2
Squat (Smith Machine)
4
8-10 reps
-
3
Split Squat (Smith Machine)
4
5-8 reps
-
4
Back Extension (Weighted)
4
10-15 reps
-
5
Hip Abductor (Machine)
4
8-10 reps
-
6
Lunge (Kettlebell)
4
8-10 reps
-
7
Plank
4
-
8
Wood Chop
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Single Arm Pushdown
4
8-12 reps
-
3
Skull Crusher (Barbell)
4
8-10 reps
-
4
Tricep Rope Push Down (Cable)
4
10-15 reps
-
5
Alternating Dumbbell Curl
4
8-10 reps
-
6
Bicep Curl (EZ Bar)
4
8-10 reps
-
7
Cable Crunch
4
8-12 reps
-
8
Russian Twist
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Decline Bench Press (Barbell)
4
8-12 reps
-
4
Chest Fly (Dumbbell)
4
10 reps
-
5
Cable Crossover
4
12 reps
-
6
Incline Chest Fly (Dumbbell)
4
10-12 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
25 reps
-
8
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-12 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Underhand Lat Pulldown
4
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
4
10-12 reps
-
5
Deadlift (Smith Machine)
4
8-10 reps
-
6
Hyperextension
4
8-15 reps
-
7
Side Bend (Dumbbell)
4
15-20 reps
-
8
V-Up
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
4
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
4
Push Press (Barbell)
4
10-12 reps
-
5
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
6
Shrug (Dumbbell)
4
10-15 reps
-
7
Plank
4
-
8
V-Up
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8-10 reps
-
2
Leg Extension
4
10-15 reps
-
3
Leg Press
4
8-10 reps
-
4
Hamstring Curl
4
8-10 reps
-
5
Hip Thrust (Barbell)
4
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Reverse Abs Crunch (Bodyweight)
4
10-25 reps
-
8
Side Bend (Dumbbell)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
-
2
Dip (Bodyweight)
4
8-12 reps
-
3
Bicep Curl (Cable)
4
8-10 reps
-
4
Hammer Curl
4
8-12 reps
-
5
Single Arm Pushdown
4
8-10 reps
-
6
Tricep Extension (Cable)
4
8-12 reps
-
7
Side Bend (Dumbbell)
4
10-15 reps
-
8
Plank
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Bench Pullover
4
8-10 reps
-
5
Pec Fly (Dumbbell)
4
8-10 reps
-
6
Push Up
4
10-25 reps
-
7
Plank
3
-
8
Side Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-12 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Underhand Lat Pulldown
4
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
4
10-12 reps
-
5
Deadlift (Smith Machine)
4
8-10 reps
-
6
Hyperextension
4
8-15 reps
-
7
Side Bend (Dumbbell)
4
15-20 reps
-
8
V-Up
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-12 reps
-
2
High Pull
4
5-8 reps
-
3
Lateral Raise (Dumbbell)
4
10-12 reps
-
4
Rear Delt Row
4
10-12 reps
-
5
Face Pull
4
10-15 reps
-
6
Shrug (Dumbbell)
4
10 reps
-
7
Abs Crunch (Bodyweight)
4
10-15 reps
-
8
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
4
5-8 reps
-
2
Squat (Smith Machine)
4
8-10 reps
-
3
Split Squat (Smith Machine)
4
5-8 reps
-
4
Back Extension (Weighted)
4
10-15 reps
-
5
Hip Abductor (Machine)
4
8-10 reps
-
6
Lunge (Kettlebell)
4
8-10 reps
-
7
Plank
4
-
8
Wood Chop
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Single Arm Pushdown
4
8-12 reps
-
3
Skull Crusher (Barbell)
4
8-10 reps
-
4
Tricep Rope Push Down (Cable)
4
10-15 reps
-
5
Alternating Dumbbell Curl
4
8-10 reps
-
6
Bicep Curl (EZ Bar)
4
8-10 reps
-
7
Cable Crunch
4
8-12 reps
-
8
Russian Twist
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Decline Bench Press (Barbell)
4
8-12 reps
-
4
Chest Fly (Dumbbell)
4
10 reps
-
5
Cable Crossover
4
12 reps
-
6
Incline Chest Fly (Dumbbell)
4
10-12 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
25 reps
-
8
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
-
2
Chin-Up (Bodyweight)
4
10 reps
-
3
Dumbbell Row
4
10-12 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Face Pull
4
10-15 reps
-
6
Meadow Row
4
10-12 reps
-
7
Plank
4
-
8
Sit Up
4
10-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-12 reps
-
2
High Pull
4
5-8 reps
-
3
Lateral Raise (Dumbbell)
4
10-12 reps
-
4
Rear Delt Row
4
10-12 reps
-
5
Face Pull
4
10-15 reps
-
6
Shrug (Dumbbell)
4
10 reps
-
7
Abs Crunch (Bodyweight)
4
10-15 reps
-
8
Plank
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8-10 reps
-
2
Leg Extension
4
10-15 reps
-
3
Leg Press
4
8-10 reps
-
4
Hamstring Curl
4
8-10 reps
-
5
Hip Thrust (Barbell)
4
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Reverse Abs Crunch (Bodyweight)
4
10-25 reps
-
8
Side Bend (Dumbbell)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
-
2
Dip (Bodyweight)
4
8-12 reps
-
3
Bicep Curl (Cable)
4
8-10 reps
-
4
Hammer Curl
4
8-12 reps
-
5
Single Arm Pushdown
4
8-10 reps
-
6
Tricep Extension (Cable)
4
8-12 reps
-
7
Side Bend (Dumbbell)
4
10-15 reps
-
8
Plank
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Bench Pullover
4
8-10 reps
-
5
Pec Fly (Dumbbell)
4
8-10 reps
-
6
Push Up
4
10-25 reps
-
7
Plank
3
-
8
Side Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-12 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Underhand Lat Pulldown
4
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
4
10-12 reps
-
5
Deadlift (Smith Machine)
4
8-10 reps
-
6
Hyperextension
4
8-15 reps
-
7
Side Bend (Dumbbell)
4
15-20 reps
-
8
V-Up
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
4
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
4
Push Press (Barbell)
4
10-12 reps
-
5
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
6
Shrug (Dumbbell)
4
10-15 reps
-
7
Plank
4
-
8
V-Up
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8-10 reps
-
2
Leg Extension
4
10-15 reps
-
3
Leg Press
4
8-10 reps
-
4
Hamstring Curl
4
8-10 reps
-
5
Hip Thrust (Barbell)
4
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Reverse Abs Crunch (Bodyweight)
4
10-25 reps
-
8
Side Bend (Dumbbell)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Single Arm Pushdown
4
8-12 reps
-
3
Skull Crusher (Barbell)
4
8-10 reps
-
4
Tricep Rope Push Down (Cable)
4
10-15 reps
-
5
Alternating Dumbbell Curl
4
8-10 reps
-
6
Bicep Curl (EZ Bar)
4
8-10 reps
-
7
Cable Crunch
4
8-12 reps
-
8
Russian Twist
4
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Decline Bench Press (Barbell)
4
8-12 reps
-
4
Chest Fly (Dumbbell)
4
10 reps
-
5
Cable Crossover
4
12 reps
-
6
Incline Chest Fly (Dumbbell)
4
10-12 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
25 reps
-
8
Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
-
2
Chin-Up (Bodyweight)
4
10 reps
-
3
Dumbbell Row
4
10-12 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Face Pull
4
10-15 reps
-
6
Meadow Row
4
10-12 reps
-
7
Plank
4
-
8
Sit Up
4
10-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-12 reps
-
2
High Pull
4
5-8 reps
-
3
Lateral Raise (Dumbbell)
4
10-12 reps
-
4
Rear Delt Row
4
10-12 reps
-
5
Face Pull
4
10-15 reps
-
6
Shrug (Dumbbell)
4
10 reps
-
7
Abs Crunch (Bodyweight)
4
10-15 reps
-
8
Plank
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
4
5-8 reps
-
2
Squat (Smith Machine)
4
8-10 reps
-
3
Split Squat (Smith Machine)
4
5-8 reps
-
4
Back Extension (Weighted)
4
10-15 reps
-
5
Hip Abductor (Machine)
4
8-10 reps
-
6
Lunge (Kettlebell)
4
8-10 reps
-
7
Plank
4
-
8
Wood Chop
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Single Arm Pushdown
4
8-12 reps
-
3
Skull Crusher (Barbell)
4
8-10 reps
-
4
Tricep Rope Push Down (Cable)
4
10-15 reps
-
5
Alternating Dumbbell Curl
4
8-10 reps
-
6
Bicep Curl (EZ Bar)
4
8-10 reps
-
7
Cable Crunch
4
8-12 reps
-
8
Russian Twist
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Bench Pullover
4
8-10 reps
-
5
Pec Fly (Dumbbell)
4
8-10 reps
-
6
Push Up
4
10-25 reps
-
7
Plank
3
-
8
Side Plank
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-12 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Underhand Lat Pulldown
4
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
4
10-12 reps
-
5
Deadlift (Smith Machine)
4
8-10 reps
-
6
Hyperextension
4
8-15 reps
-
7
Side Bend (Dumbbell)
4
15-20 reps
-
8
V-Up
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
4
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
4
Push Press (Barbell)
4
10-12 reps
-
5
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
6
Shrug (Dumbbell)
4
10-15 reps
-
7
Plank
4
-
8
V-Up
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8-10 reps
-
2
Leg Extension
4
10-15 reps
-
3
Leg Press
4
8-10 reps
-
4
Hamstring Curl
4
8-10 reps
-
5
Hip Thrust (Barbell)
4
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Reverse Abs Crunch (Bodyweight)
4
10-25 reps
-
8
Side Bend (Dumbbell)
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
-
2
Dip (Bodyweight)
4
8-12 reps
-
3
Bicep Curl (Cable)
4
8-10 reps
-
4
Hammer Curl
4
8-12 reps
-
5
Single Arm Pushdown
4
8-10 reps
-
6
Tricep Extension (Cable)
4
8-12 reps
-
7
Side Bend (Dumbbell)
4
10-15 reps
-
8
Plank
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Bench Pullover
4
8-10 reps
-
5
Pec Fly (Dumbbell)
4
8-10 reps
-
6
Push Up
4
10-25 reps
-
7
Plank
3
-
8
Side Plank
3
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
3
Decline Bench Press (Barbell)
4 Sets
8-12 Reps
-
4
Chest Fly (Dumbbell)
4 Sets
10 Reps
-
5
Cable Crossover
4 Sets
12 Reps
-
6
Incline Chest Fly (Dumbbell)
4 Sets
10-12 Reps
-
7
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
-
8
Plank
3 Sets
-
Day 2
1
Bent Over Row (Barbell)
4 Sets
10-12 Reps
-
2
Dumbbell Row
4 Sets
8-10 Reps
-
3
Underhand Lat Pulldown
4 Sets
10-12 Reps
-
4
Seated Wide-Grip Row (Cable)
4 Sets
10-12 Reps
-
5
Deadlift (Smith Machine)
4 Sets
8-10 Reps
-
6
Hyperextension
4 Sets
8-15 Reps
-
7
Side Bend (Dumbbell)
4 Sets
15-20 Reps
-
8
V-Up
4 Sets
10 Reps
-
Day 6
1
Bench Press (Dumbbell)
4 Sets
10-12 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
10-12 Reps
-
3
Dip (Bodyweight)
3 Sets
-
4
Dumbbell Bench Pullover
4 Sets
8-10 Reps
-
5
Pec Fly (Dumbbell)
4 Sets
8-10 Reps
-
6
Push Up
4 Sets
10-25 Reps
-
7
Plank
3 Sets
-
8
Side Plank
3 Sets
-
Day 3
1
Military Press (Barbell)
4 Sets
8-12 Reps
-
2
High Pull
4 Sets
5-8 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
-
4
Rear Delt Row
4 Sets
10-12 Reps
-
5
Face Pull
4 Sets
10-15 Reps
-
6
Shrug (Dumbbell)
4 Sets
10 Reps
-
7
Abs Crunch (Bodyweight)
4 Sets
10-15 Reps
-
8
Plank
4 Sets
-
Day 4
1
Squat (Low Bar)
4 Sets
8-10 Reps
-
2
Leg Extension
4 Sets
10-15 Reps
-
3
Leg Press
4 Sets
8-10 Reps
-
4
Hamstring Curl
4 Sets
8-10 Reps
-
5
Hip Thrust (Barbell)
4 Sets
8-12 Reps
-
6
Standing Calf Raise
4 Sets
10-15 Reps
-
7
Reverse Abs Crunch (Bodyweight)
4 Sets
10-25 Reps
-
8
Side Bend (Dumbbell)
4 Sets
10-15 Reps
-
Day 5
1
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
-
2
Single Arm Pushdown
4 Sets
8-12 Reps
-
3
Skull Crusher (Barbell)
4 Sets
8-10 Reps
-
4
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
-
5
Alternating Dumbbell Curl
4 Sets
8-10 Reps
-
6
Bicep Curl (EZ Bar)
4 Sets
8-10 Reps
-
7
Cable Crunch
4 Sets
8-12 Reps
-
8
Russian Twist
4 Sets
8-10 Reps
-