Full Body 6x
High Frequency Full Body
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Standing Calf Raise | 3 | 10–15 reps |
| Superset | |||
| 2A | Dip (Bodyweight) | 3 | 10–15 reps |
| 2B | Pull-Up (Assisted) | 1 | 10–15 reps |
| 2 | 10–15 reps | ||
| 3 | Shoulder Press (Machine) | 4 | 10–15 reps |
| 4 | Bayesian Curl | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Standing Calf Raise | 3 | 10–15 reps |
| 2 | Hack Squat | 4 | 10–15 reps |
| Superset | |||
| 3A | Skull Crusher (Barbell) | 3 | 10–15 reps |
| 3B | Preacher Curl (Barbell) | 3 | 10–15 reps |
| Superset | |||
| 4A | Hip Adductor (Machine) | 3 | 10–15 reps |
| 4B | Hip Abductor (Machine) | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| Superset | |||
| 5A | Chest Supported Row (Machine) | 4 | 10–15 reps |
| 5B | Lat Prayer | 4 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Abs Crunch (Machine) | 3 | 10–15 reps |
| Superset | |||
| 2A | Deficit Push Up | 3 | 10–15 reps |
| 2B | Ring Flye | 3 | 10–15 reps |
| Superset | |||
| 3A | Leg Extension | 3 | 10–15 reps |
| 3B | Lying Leg Curl | 3 | 10–15 reps |
| Superset | |||
| 4A | Face Pull | 3 | 10–15 reps |
| 4B | Rear Delt Fly (Cable) | 3 | 10–15 reps |
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, Full Body 6x 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 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.
Full Body 6x 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.
Full Body 6x 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
