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6 Day General

by Sam A.

Program Description

General Strength and Muscle Building for my tastes, Ramp up RPE weeks 1-4, week 5 is a deload. Includes some Beginner climbing training. Typically will replace a pull day (or leg day 😅) with Bouldering (I can only go once or twice per month)

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 27, 2024 03:29
  • Last Edited
    Jun 18, 2025 11:31

Summary

Embark on a transformative 5-week journey with the 6 Day General program, designed to elevate your strength and conditioning. This comprehensive plan incorporates a balanced mix of barbell, dumbbell, and bodyweight exercises, targeting all major muscle groups six days a week. Each session is structured to optimize your performance and build functional strength, making it ideal for lifters of all levels. Get ready to push your limits and achieve your fitness goals with a program that keeps you engaged and motivated!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.5%
Biceps
8.5%
Quadriceps
8.5%
Lats
8.1%
Chest
7.6%
Forearms
7.5%
Front Delts
7.4%
Middle Delts
7.2%
Upper Back
6.9%
Hamstrings
6.6%
Other
6.5%
Glutes
5.5%
Calves
3.3%
Abs
2.3%
Adductors
1.4%
Lower Back
0.7%
Rear Delts
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Seated Overhead Press (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Seated Overhead Press (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Seated Overhead Press (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Seated Overhead Press (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
RPE 6
3
Overhead Tricep Extension (Cable)
3
RPE 6
4
Tricep Pushdown (Cable)
3
RPE 6
5
Seated Overhead Press (Dumbbell)
3
RPE 6
6
Lateral Raise (Cable)
3
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
5 reps
RPE 8
2
Reverse Nordic Curl
3
RPE 8
3
Walking Lunge (Dumbbell)
4
RPE 8
4
Incline Nordic Curl
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
5 reps
RPE 8
2
Reverse Nordic Curl
3
RPE 8
3
Walking Lunge (Dumbbell)
4
RPE 8
4
Incline Nordic Curl
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
5 reps
RPE 8
2
Reverse Nordic Curl
3
RPE 8
3
Walking Lunge (Dumbbell)
4
RPE 8
4
Incline Nordic Curl
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
5 reps
RPE 8
2
Reverse Nordic Curl
3
RPE 8
3
Walking Lunge (Dumbbell)
4
RPE 8
4
Incline Nordic Curl
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
5 reps
RPE 8
2
Reverse Nordic Curl
2
RPE 8
3
Walking Lunge (Dumbbell)
1
RPE 8
4
Incline Nordic Curl
2
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Barbell Row
3
-
3
Lat Prayer
3
-
4
Bicep Curl (Cable)
3
-
5
Laying Dumbbell Curl
3
-
6
Standing Calf Raise
3
-
8
HangBoard
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Barbell Row
3
-
3
Lat Prayer
3
-
4
Bicep Curl (Cable)
3
-
5
Laying Dumbbell Curl
3
-
6
Standing Calf Raise
3
-
8
HangBoard
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Barbell Row
3
-
3
Lat Prayer
3
-
4
Bicep Curl (Cable)
3
-
5
Laying Dumbbell Curl
3
-
6
Standing Calf Raise
3
-
8
HangBoard
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Barbell Row
3
-
3
Lat Prayer
3
-
4
Bicep Curl (Cable)
3
-
5
Laying Dumbbell Curl
3
-
6
Standing Calf Raise
3
-
8
HangBoard
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Barbell Row
3
-
3
Lat Prayer
3
-
4
Bicep Curl (Cable)
3
-
5
Laying Dumbbell Curl
3
-
6
Standing Calf Raise
3
-
8
HangBoard
6
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Dip (Bodyweight)
3
-
4
Skull Crusher (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Chest Fly (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Dip (Bodyweight)
3
-
4
Skull Crusher (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Chest Fly (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Dip (Bodyweight)
3
-
4
Skull Crusher (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Chest Fly (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Dip (Bodyweight)
3
-
4
Skull Crusher (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Chest Fly (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Dip (Bodyweight)
3
-
4
Skull Crusher (Barbell)
3
-
5
Bench Press (Barbell)
3
-
6
Chest Fly (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Leg Curl
3
-
3
Pendulum Squat
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Leg Curl
3
-
3
Pendulum Squat
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Leg Curl
3
-
3
Pendulum Squat
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Leg Curl
3
-
3
Pendulum Squat
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Leg Curl
3
-
3
Pendulum Squat
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Dumbbell Row
3
-
3
Dumbbell Bench Pullover
2
-
4
Preacher Curl (EZ Bar)
3
-
5
Laying Dumbbell Curl
3
-
6
Standing Calf Raise
3
-
7
HangBoard
6
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Dumbbell Row
3
-
3
Dumbbell Bench Pullover
2
-
4
Preacher Curl (EZ Bar)
3
-
5
Laying Dumbbell Curl
3
-
6
Standing Calf Raise
3
-
7
HangBoard
6
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Dumbbell Row
3
-
3
Dumbbell Bench Pullover
2
-
4
Preacher Curl (EZ Bar)
3
-
5
Laying Dumbbell Curl
3
-
6
Standing Calf Raise
3
-
7
HangBoard
6
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Dumbbell Row
3
-
3
Dumbbell Bench Pullover
2
-
4
Preacher Curl (EZ Bar)
3
-
5
Laying Dumbbell Curl
3
-
6
Standing Calf Raise
3
-
7
HangBoard
6
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Dumbbell Row
3
-
3
Dumbbell Bench Pullover
2
-
4
Preacher Curl (EZ Bar)
3
-
5
Laying Dumbbell Curl
3
-
6
Standing Calf Raise
3
-
7
HangBoard
6
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Incline Bench Press (Dumbbell)
2 Sets
-
3
Overhead Tricep Extension (Cable)
3 Sets
-
4
Tricep Pushdown (Cable)
3 Sets
-
5
Seated Overhead Press (Dumbbell)
3 Sets
-
6
Lateral Raise (Cable)
3 Sets
-
Day 2
1
Safety Bar Squat
2 Sets
5 Reps
@8
2
Reverse Nordic Curl
3 Sets
@8
3
Walking Lunge (Dumbbell)
4 Sets
@8
4
Incline Nordic Curl
3 Sets
@8
Day 3
1
Pull-Up (Bodyweight)
3 Sets
-
2
Barbell Row
3 Sets
-
3
Lat Prayer
3 Sets
-
4
Bicep Curl (Cable)
3 Sets
-
5
Laying Dumbbell Curl
3 Sets
-
6
Standing Calf Raise
3 Sets
-
8
HangBoard
6 Sets
-
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
-
2
Lateral Raise (Cable)
3 Sets
-
3
Dip (Bodyweight)
3 Sets
-
4
Skull Crusher (Barbell)
3 Sets
-
5
Bench Press (Barbell)
3 Sets
-
6
Chest Fly (Cable)
2 Sets
-
Day 5
1
Deadlift (Barbell)
3 Sets
-
2
Leg Curl
3 Sets
-
3
Pendulum Squat
3 Sets
-
4
Bulgarian Split Squat (Dumbbell)
2 Sets
-
Day 6
1
Lat Pulldown
3 Sets
-
2
Dumbbell Row
3 Sets
-
3
Dumbbell Bench Pullover
2 Sets
-
4
Preacher Curl (EZ Bar)
3 Sets
-
5
Laying Dumbbell Curl
3 Sets
-
6
Standing Calf Raise
3 Sets
-
7
HangBoard
6 Sets
-