Q2 6 week programma
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 4 | 10–12 reps |
| 2 | Incline Bench Press (Dumbbell) | 4 | 10–12 reps |
| 3 | Dip (Bodyweight) | 3 | 0 reps |
| 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 | 0 min |
| 8 | Side Plank | 3 | 0 min |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Q2 6 week programma is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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.
Q2 6 week programma 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Q2 6 week programma 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.
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