IntermediateFree

6 Day - Chest Bis, Legs, Back Tris

Coach Pav· Mar 2025

6athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

6 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

90 min

6-Day Chest & Biceps / Legs / Back & Triceps Program This structured split is designed to maximize muscle growth and strength progression, balancing compound movements and isolation exercises for effective hypertrophy. The program follows progressive overload principles, utilizing rep ranges and rest periods tailored for strength (6-10 reps), hypertrophy (8-15 reps), and muscular endurance (15+ reps). Each muscle group is trained twice per week, ensuring sufficient volume and recovery to optimize growth. Rest times are structured based on intensity and movement type: Strength-focused movements (6-10 reps) → 2-3 minutes Hypertrophy-focused movements (8-12 reps) → 60-90 seconds Isolation & high-rep work (12-15+ reps) → 30-60 seconds Training Guidelines: Push sets close to failure (RIR 0-2) depending on the movement. Prioritize progressive overload (increase weight or reps over time). Begin with compound lifts, followed by targeted isolation work. Deload every 6-12 weeks based on fatigue and performance. This program is structured for long-term progression, making it ideal for those looking to build muscle, increase strength, and improve overall aesthetics while minimizing fatigue and injury risk. Run for 8-12 weeks before making adjustments.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Hamstrings

9.9%

Middle Delts

9.6%

Triceps

9.4%

Quadriceps

8.7%

Glutes

8.5%

Front Delts

8.5%

Upper Back

8.3%

Biceps

7.8%

Lats

5.5%

Calves

5.1%

Rear Delts

4.5%

Abs

3.8%

Chest

3.6%

Forearms

2.9%

Lower Back

2.2%

Adductors

1.3%

Abductors

0.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Barbell)	2	6–10 reps	@8
2	Seated Shoulder Press (Dumbbell)	2	6–10 reps	@8
3	Dip (Bodyweight)	2	6–12 reps	@10
4	Incline Chest Fly (Dumbbell)	2	10–15 reps	@10
5	Upright Row (Barbell)	2	12–15 reps	@10
6	Bicep Curl (EZ Bar)	3	6–8 reps	@10
7	Lying Cable Curl	4	12–15 reps	@10
8	Face Away Cable Curl	4	10–12 reps	@10
9	Lateral Raise (Dumbbell)	4	15 reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	4	6–10 reps	@8
2	Romanian Deadlift (Barbell)	4	6–10 reps	@8
3	Leg Press	3	10–12 reps	@9
4	Bulgarian Split Squat (Dumbbell)	3	10–12 reps	@9
5	Leg Curl	3	12–15 reps	@10
6	Seated Calf Raise	4	12–15 reps	@10
7	Standing Calf Raise	3	15–20 reps	@10

#	Exercise	Sets	Reps	Load
1	Pull-Up (Assisted)	3	5–8 reps	@10
2	Pendlay Row	2	6–10 reps	@9
3	Seated Row (Cable)	2	10–12 reps	@10
4	Lat Prayer	2	10–12 reps	@10
5	Face Pull	2	12–15 reps	@10
6	Shrug (Dumbbell)	2	12–15 reps	@9
7	Tricep Rope Push Down (Cable)	3	12–15 reps	@10
8	Overhead Tricep Extension (Cable)	3	10–12 reps	@10
9	Lateral Raise (Dumbbell)	4	15 reps	@10

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	2	8–12 reps	@10
2	Shoulder Press (Machine)	2	6–10 reps	@10
3	Decline Chest Press	2	10–12 reps	@10
4	Lateral Raise (Machine)	3	12–15 reps	@10
5	Chest Fly (Cable)	2	12–15 reps	@10
6	Incline Curl (Dumbbell)	3	10–12 reps	@10
7	Concentration Curl	3	10–12 reps	@10
8	Hammer Curl (Dumbbell)	3	10–12 reps	@10
9	Lateral Raise (Dumbbell)	4	15 reps	@10

#	Exercise	Sets	Reps	Load
1	Hack Squat	4	8–12 reps	@8
2	Hip Thrust (Machine)	4	8–12 reps	@8
3	Leg Extension	3	10–12 reps	@10
4	Leg Curl	3	12–15 reps	@10
5	Walking Lunge (Dumbbell)	3	12–15 reps	@8
6	Seated Calf Raise	4	12–15 reps	@10
7	Standing Calf Raise	3	15–20 reps	@10

#	Exercise	Sets	Reps	Load
1	Chin-Up (Assisted)	3	5–8 reps	@10
2	Lat Pulldown (Close Grip)	2	10–12 reps	@10
3	Kroc Row	2	6–10 reps	@10
4	Rear Delt Fly (Machine)	2	12–15 reps	@10
5	Behind The Back Shrug	2	12–15 reps	@9
6	Skull Crusher (Barbell)	3	6–8 reps	@10
7	V-Handle Tricep Pushdown (Cable)	3	6–10 reps	@10
8	Tricep Kickback	4	12–15 reps	@10
9	Lateral Raise (Dumbbell)	4	15 reps	@10

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, 6 Day - Chest Bis, Legs, Back Tris is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 90 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.

6 Day - Chest Bis, Legs, Back Tris 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

6 Day - Chest Bis, Legs, Back Tris 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

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Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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