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BoostcampPNG

Full Body 6x

by Ahmed E
4 athletes joined

Program Description

This program is a high frequency full body program designed with short run time per workout with the goal of reducing daily time commitment at the gym.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 23, 2025 10:05
  • Last Edited
    Jun 18, 2025 09:23

Summary

Transform your physique with the Full Body 6x program, a comprehensive 12-week journey designed for serious lifters. Committing to six days a week, you'll engage in a balanced mix of compound and isolation exercises targeting all major muscle groups. Each session is crafted to maximize strength and endurance, with a focus on progressive overload to keep you challenged. Elevate your training with a full gym setup and watch as you sculpt a stronger, more defined body. Get ready to unleash your potential!
Muscle Engagement
Front
Back
MuscleSet
Glutes
9.5%
Hamstrings
9.3%
Triceps
8.7%
Abs
8.5%
Biceps
8%
Front Delts
7.6%
Upper Back
7.5%
Chest
7.4%
Quadriceps
6.6%
Lats
5.8%
Calves
4.9%
Middle Delts
4.3%
Abductors
3.9%
Rear Delts
3.4%
Lower Back
2.8%
Forearms
1.4%
Adductors
0.6%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
10-15 reps
-
2
Bent Over Row (Barbell)
4
10-15 reps
-
3
Romanian Deadlift (Barbell)
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
4
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-15 reps
-
2
High Bar Squat (Barbell)
3
10-15 reps
-
3
Lat Pulldown (Close Grip)
4
10-15 reps
-
4
Meadows Curl
4
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
10-15 reps
-
2
High Bar Squat (Barbell)
3
10-15 reps
-
3
Hip Abductor (Machine)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
10-15 reps
-
2
High Bar Squat (Barbell)
3
10-15 reps
-
3
Hip Abductor (Machine)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
10-15 reps
-
2
High Bar Squat (Barbell)
3
10-15 reps
-
3
Hip Abductor (Machine)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
10-15 reps
-
2
High Bar Squat (Barbell)
3
10-15 reps
-
3
Hip Abductor (Machine)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
10-15 reps
-
2
High Bar Squat (Barbell)
3
10-15 reps
-
3
Hip Abductor (Machine)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
10-15 reps
-
2
High Bar Squat (Barbell)
3
10-15 reps
-
3
Hip Abductor (Machine)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
10-15 reps
-
2
High Bar Squat (Barbell)
3
10-15 reps
-
3
Hip Abductor (Machine)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
10-15 reps
-
2
High Bar Squat (Barbell)
3
10-15 reps
-
3
Hip Abductor (Machine)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
10-15 reps
-
2
High Bar Squat (Barbell)
3
10-15 reps
-
3
Hip Abductor (Machine)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
10-15 reps
-
2
High Bar Squat (Barbell)
3
10-15 reps
-
3
Hip Abductor (Machine)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
10-15 reps
-
2
High Bar Squat (Barbell)
3
10-15 reps
-
3
Hip Abductor (Machine)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
10-15 reps
-
2
Seated Hamstring Curl
3
10-15 reps
-
3
Pec Fly (Dumbbell)
4
10-15 reps
-
4
Lu Raise
3
10-15 reps
-
5A
Chest Supported Row (Machine)
4
10-15 reps
-
5B
Lat Prayer
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
10-15 reps
-
2
Seated Hamstring Curl
3
10-15 reps
-
3
Lu Raise
3
10-15 reps
-
4
Lat Prayer
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
10-15 reps
-
2
Seated Hamstring Curl
3
10-15 reps
-
3
Lu Raise
3
10-15 reps
-
4
Lat Prayer
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
10-15 reps
-
2
Seated Hamstring Curl
3
10-15 reps
-
3
Lu Raise
3
10-15 reps
-
4
Lat Prayer
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
10-15 reps
-
2
Seated Hamstring Curl
3
10-15 reps
-
3
Lu Raise
3
10-15 reps
-
4
Lat Prayer
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
10-15 reps
-
2
Seated Hamstring Curl
3
10-15 reps
-
3
Lu Raise
3
10-15 reps
-
4
Lat Prayer
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
10-15 reps
-
2
Seated Hamstring Curl
3
10-15 reps
-
3
Lu Raise
3
10-15 reps
-
4
Lat Prayer
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
10-15 reps
-
2
Seated Hamstring Curl
3
10-15 reps
-
3
Lu Raise
3
10-15 reps
-
4
Lat Prayer
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
10-15 reps
-
2
Seated Hamstring Curl
3
10-15 reps
-
3
Lu Raise
3
10-15 reps
-
4
Lat Prayer
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
10-15 reps
-
2
Seated Hamstring Curl
3
10-15 reps
-
3
Lu Raise
3
10-15 reps
-
4
Lat Prayer
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
10-15 reps
-
2
Seated Hamstring Curl
3
10-15 reps
-
3
Lu Raise
3
10-15 reps
-
4
Lat Prayer
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
10-15 reps
-
2
Seated Hamstring Curl
3
10-15 reps
-
3
Lu Raise
3
10-15 reps
-
4
Lat Prayer
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-15 reps
-
2
Hack Squat
4
10-15 reps
-
3A
Skull Crusher (Barbell)
3
10-15 reps
-
3B
Preacher Curl (Barbell)
3
10-15 reps
-
4A
Hip Adductor (Machine)
3
10-15 reps
-
4B
Hip Abductor (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-15 reps
-
2
Hack Squat
3
10-15 reps
-
3
Hip Abductor (Machine)
3
10-15 reps
-
4
Preacher Curl (Barbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-15 reps
-
2
Hack Squat
3
10-15 reps
-
3
Hip Abductor (Machine)
3
10-15 reps
-
4
Preacher Curl (Barbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-15 reps
-
2
Hack Squat
3
10-15 reps
-
3
Hip Abductor (Machine)
3
10-15 reps
-
4
Preacher Curl (Barbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-15 reps
-
2
Hack Squat
3
10-15 reps
-
3
Hip Abductor (Machine)
3
10-15 reps
-
4
Preacher Curl (Barbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-15 reps
-
2
Hack Squat
3
10-15 reps
-
3
Hip Abductor (Machine)
3
10-15 reps
-
4
Preacher Curl (Barbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-15 reps
-
2
Hack Squat
3
10-15 reps
-
3
Hip Abductor (Machine)
3
10-15 reps
-
4
Preacher Curl (Barbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-15 reps
-
2
Hack Squat
3
10-15 reps
-
3
Hip Abductor (Machine)
3
10-15 reps
-
4
Preacher Curl (Barbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-15 reps
-
2
Hack Squat
3
10-15 reps
-
3
Hip Abductor (Machine)
3
10-15 reps
-
4
Preacher Curl (Barbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-15 reps
-
2
Hack Squat
3
10-15 reps
-
3
Hip Abductor (Machine)
3
10-15 reps
-
4
Preacher Curl (Barbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-15 reps
-
2
Hack Squat
3
10-15 reps
-
3
Hip Abductor (Machine)
3
10-15 reps
-
4
Preacher Curl (Barbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-15 reps
-
2
Hack Squat
3
10-15 reps
-
3
Hip Abductor (Machine)
3
10-15 reps
-
4
Preacher Curl (Barbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
10-15 reps
-
2A
Deficit Push Up
3
10-15 reps
-
2B
Ring Flye
3
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Lying Leg Curl
3
10-15 reps
-
4A
Face Pull
3
10-15 reps
-
4B
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-15 reps
-
2
Deficit Push Up
3
10-15 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-15 reps
-
2
Deficit Push Up
3
10-15 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-15 reps
-
2
Deficit Push Up
3
10-15 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-15 reps
-
2
Deficit Push Up
3
10-15 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-15 reps
-
2
Deficit Push Up
3
10-15 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-15 reps
-
2
Deficit Push Up
3
10-15 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-15 reps
-
2
Deficit Push Up
3
10-15 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-15 reps
-
2
Deficit Push Up
3
10-15 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-15 reps
-
2
Deficit Push Up
3
10-15 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-15 reps
-
2
Deficit Push Up
3
10-15 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-15 reps
-
2
Deficit Push Up
3
10-15 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-15 reps
-
2A
Dip (Bodyweight)
3
10-15 reps
-
2B
Pull-Up (Assisted)
1
2
10-15 reps
10-15 reps
-
-
3
Shoulder Press (Machine)
4
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Hip Thrust (Machine)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Standing Calf Raise
1
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Hip Thrust (Machine)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Standing Calf Raise
1
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Hip Thrust (Machine)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Standing Calf Raise
1
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Hip Thrust (Machine)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Standing Calf Raise
1
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Hip Thrust (Machine)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Standing Calf Raise
1
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Hip Thrust (Machine)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Standing Calf Raise
1
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Hip Thrust (Machine)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Standing Calf Raise
1
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Hip Thrust (Machine)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Standing Calf Raise
1
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Hip Thrust (Machine)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Standing Calf Raise
1
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Hip Thrust (Machine)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Standing Calf Raise
1
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Hip Thrust (Machine)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Standing Calf Raise
1
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Abs Crunch (Machine)
3 Sets
10-15 Reps
-
2
Bent Over Row (Barbell)
4 Sets
10-15 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
10-15 Reps
-
4
Incline Bench Press (Dumbbell)
4 Sets
10-15 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
6
Wrist Curls
3 Sets
10-15 Reps
-
Day 6
1
Standing Calf Raise
3 Sets
10-15 Reps
-
2A
Dip (Bodyweight)
3 Sets
10-15 Reps
-
2B
Pull-Up (Assisted)
1 Set
2 Sets
10-15 Reps
10-15 Reps
-
-
3
Shoulder Press (Machine)
4 Sets
10-15 Reps
-
4
Bayesian Curl
3 Sets
10-15 Reps
-
Day 2
1
Standing Calf Raise
3 Sets
10-15 Reps
-
2
High Bar Squat (Barbell)
3 Sets
10-15 Reps
-
3
Lat Pulldown (Close Grip)
4 Sets
10-15 Reps
-
4
Meadows Curl
4 Sets
10-15 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
Day 4
1
Standing Calf Raise
3 Sets
10-15 Reps
-
2
Hack Squat
4 Sets
10-15 Reps
-
3A
Skull Crusher (Barbell)
3 Sets
10-15 Reps
-
3B
Preacher Curl (Barbell)
3 Sets
10-15 Reps
-
4A
Hip Adductor (Machine)
3 Sets
10-15 Reps
-
4B
Hip Abductor (Machine)
3 Sets
10-15 Reps
-
Day 3
1
Abs Crunch (Machine)
3 Sets
10-15 Reps
-
2
Seated Hamstring Curl
3 Sets
10-15 Reps
-
3
Pec Fly (Dumbbell)
4 Sets
10-15 Reps
-
4
Lu Raise
3 Sets
10-15 Reps
-
5A
Chest Supported Row (Machine)
4 Sets
10-15 Reps
-
5B
Lat Prayer
4 Sets
10-15 Reps
-
Day 5
1
Abs Crunch (Machine)
3 Sets
10-15 Reps
-
2A
Deficit Push Up
3 Sets
10-15 Reps
-
2B
Ring Flye
3 Sets
10-15 Reps
-
3A
Leg Extension
3 Sets
10-15 Reps
-
3B
Lying Leg Curl
3 Sets
10-15 Reps
-
4A
Face Pull
3 Sets
10-15 Reps
-
4B
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
-