logo
BoostcampPNG

Trainingplan

by Max

Program Description

time efficient way to train everything

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 18, 2024 08:19
  • Last Edited
    Jul 23, 2025 11:01

Summary

Unleash your potential with this comprehensive 6-week Trainingplan designed for full-body strength and conditioning. Committing just three days a week, you'll engage in a variety of exercises, including Smith Machine squats, barbell bench presses, and bodyweight chin-ups, all aimed at building muscle and enhancing endurance. Each workout is strategically structured to maximize gains, with a focus on progressive overload and muscle activation. Get ready to transform your fitness journey and achieve your strength goals!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Chest
12.7%
Lats
11.5%
Front Delts
10.8%
Upper Back
10.2%
Abs
8.3%
Hamstrings
8.3%
Triceps
7.6%
Quadriceps
7%
Biceps
6.8%
Middle Delts
6.4%
Glutes
4.5%
Lower Back
2.5%
Adductors
1.3%
Rear Delts
1.3%
Forearms
0.8%
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
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
Squat (Smith Machine)
3
5 reps
RPE 7-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4A
Hanging Leg Raise
3
5-25 reps
RPE 7-10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 7-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4A
Hanging Leg Raise
3
5-25 reps
RPE 7-10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 7-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4A
Hanging Leg Raise
3
5-25 reps
RPE 7-10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 7-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4A
Hanging Leg Raise
3
5-25 reps
RPE 7-10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 7-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4A
Hanging Leg Raise
3
5-25 reps
RPE 7-10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 7-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4A
Hanging Leg Raise
3
5-25 reps
RPE 7-10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7-9
2
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4
Side Crunch (Cable)
3
8-10 reps
RPE 9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7-9
2
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4
Side Crunch (Cable)
3
8-10 reps
RPE 9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7-9
2
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4
Side Crunch (Cable)
3
8-10 reps
RPE 9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7-9
2
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4
Side Crunch (Cable)
3
8-10 reps
RPE 9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7-9
2
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4
Side Crunch (Cable)
3
8-10 reps
RPE 9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7-9
2
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4
Side Crunch (Cable)
3
8-10 reps
RPE 9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 7-9
1B
Leg Curl
3
10-12 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4A
Lat Prayer
3
10-12 reps
RPE 9
4B
Deficit Push Up
3
6-20 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 7-9
1B
Leg Curl
3
10-12 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4A
Lat Prayer
3
10-12 reps
RPE 9
4B
Deficit Push Up
3
6-20 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 7-9
1B
Leg Curl
3
10-12 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4A
Lat Prayer
3
10-12 reps
RPE 9
4B
Deficit Push Up
3
6-20 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 7-9
1B
Leg Curl
3
10-12 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4A
Lat Prayer
3
10-12 reps
RPE 9
4B
Deficit Push Up
3
6-20 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 7-9
1B
Leg Curl
3
10-12 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4A
Lat Prayer
3
10-12 reps
RPE 9
4B
Deficit Push Up
3
6-20 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 7-9
1B
Leg Curl
3
10-12 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4A
Lat Prayer
3
10-12 reps
RPE 9
4B
Deficit Push Up
3
6-20 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Squat (Smith Machine)
3 Sets
5 Reps
@7-9
2
Bench Press (Barbell)
3 Sets
5-8 Reps
@7-9
3
Chin-Up (Bodyweight)
3 Sets
2-5 Reps
@7-9
4A
Hanging Leg Raise
3 Sets
5-25 Reps
@7-10
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8-10
Day 2
1
Romanian Deadlift (Dumbbell)
3 Sets
6-8 Reps
@7-9
2
Incline Bench Press (Smith Machine)
3 Sets
5-8 Reps
@7-9
3
Chin-Up (Bodyweight)
3 Sets
2-5 Reps
@7-9
4
Side Crunch (Cable)
3 Sets
8-10 Reps
@9
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8-10
Day 3
1A
Leg Extension
3 Sets
10-12 Reps
@7-9
1B
Leg Curl
3 Sets
10-12 Reps
@7-9
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@9
@9
3
Dumbbell Row
3 Sets
10-12 Reps
@9
4A
Lat Prayer
3 Sets
10-12 Reps
@9
4B
Deficit Push Up
3 Sets
6-20 Reps
@9
5
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
@9