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Legs/Torso/Arms 6 day mostly dumbbells and barbells.

by Ramiro A.
22 athletes joined

Program Description

Hypertrophy, old school long time proven exercises. Nothing fancy. Mostly barbells and dumbbells.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    100 minutes
  • Created
    Mar 08, 2024 11:37
  • Last Edited
    Sep 08, 2025 07:53

Summary

Transform your physique with this intense 6-day workout program focused on legs, torso, and arms, utilizing primarily dumbbells and barbells. Over the course of one week, you'll engage in a variety of exercises designed to build strength and muscle definition, targeting key areas like your back, chest, arms, and shoulders. Each session combines compound movements and isolation exercises to maximize your gains and keep your workouts dynamic. Get ready to push your limits and achieve your fitness goals with this comprehensive routine!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.8%
Hamstrings
10.4%
Upper Back
10%
Chest
9.7%
Front Delts
9.7%
Biceps
9.4%
Lats
7.8%
Quadriceps
7.8%
Middle Delts
7.3%
Glutes
6.6%
Lower Back
2.9%
Calves
1.7%
Forearms
1.4%
Adductors
1.4%
Abs
1.4%
Rear Delts
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
5-8 reps
5-8 reps
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Seated Hamstring Curl
3
10-15 reps
RPE 10
5
Lying Leg Curl
3
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
4
Barbell Row
3
6-10 reps
RPE 9
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5-8 reps
RPE 10
2
JM Press
3
6-10 reps
RPE 10
3
Bicep Curl (Cable)
3
10-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
6
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 9
2
Split Squat (Smith Machine)
2
8-12 reps
RPE 9
3
Standing Calf Raise
3
15-20 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 8
5
Hyperextension
3
10-15 reps
RPE 9
6
Hamstring Curl
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2
Meadow Row
2
6-10 reps
RPE 10
3
Dumbbell Row
3
10-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5-8 reps
RPE 10
2
Preacher Curl (Barbell)
3
5-8 reps
RPE 10
3
French Press
3
8-12 reps
RPE 10
4
Spider Curl
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
Week 1
1 / 1 Weeks
Day 5
1
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
2
Meadow Row
2 Sets
6-10 Reps
@10
3
Dumbbell Row
3 Sets
10-15 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@8
Day 6
1
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
5-8 Reps
@10
2
Preacher Curl (Barbell)
3 Sets
5-8 Reps
@10
3
French Press
3 Sets
8-12 Reps
@10
4
Spider Curl
3 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
Day 4
1
Squat (Smith Machine)
3 Sets
5-8 Reps
@9
2
Split Squat (Smith Machine)
2 Sets
8-12 Reps
@9
3
Standing Calf Raise
3 Sets
15-20 Reps
@10
4
Romanian Deadlift (Barbell)
2 Sets
10-15 Reps
@8
5
Hyperextension
3 Sets
10-15 Reps
@9
6
Hamstring Curl
2 Sets
10-15 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@9
4
Barbell Row
3 Sets
6-10 Reps
@9
5
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 3
1
Military Press (Barbell)
3 Sets
5-8 Reps
@10
2
JM Press
3 Sets
6-10 Reps
@10
3
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
5
Incline Curl (Dumbbell)
3 Sets
5-8 Reps
@10
6
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
Day 1
1
Squat (Low Bar)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@7
@8
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Seated Hamstring Curl
3 Sets
10-15 Reps
@10
5
Lying Leg Curl
3 Sets
15-20 Reps
@8.5