Legs/Torso/Arms 6 day mostly dumbbells and barbells.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 4 | AMRAP | @10 |
| 2 | Meadow Row | 2 | 6–10 reps | @10 |
| 3 | Dumbbell Row | 3 | 10–15 reps | @9 |
| 4 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @8 |
| 5 | Incline Chest Fly (Dumbbell) | 3 | 8–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Standing Behind Neck Shoulder Press (Barbell) | 3 | 5–8 reps | @10 |
| 2 | Preacher Curl (Barbell) | 3 | 5–8 reps | @10 |
| 3 | French Press | 3 | 8–12 reps | @10 |
| 4 | Spider Curl | 3 | 8–12 reps | @9 |
| 5 | Tricep Pushdown (Cable) | 3 | 10–15 reps | @10 |
| 6 | Lateral Raise (Cable) | 3 | 10–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 3 | 5–8 reps | @9 |
| 2 | Split Squat (Smith Machine) | 2 | 8–12 reps | @9 |
| 3 | Standing Calf Raise | 3 | 15–20 reps | @10 |
| 4 | Romanian Deadlift (Barbell) | 2 | 10–15 reps | @8 |
| 5 | Hyperextension | 3 | 10–15 reps | @9 |
| 6 | Hamstring Curl | 2 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 5–8 reps | @9 |
| 2 | Incline Bench Press (Barbell) | 3 | 8–12 reps | @9 |
| 3 | Chest Fly (Dumbbell) | 3 | 10–15 reps | @9 |
| 4 | Barbell Row | 3 | 6–10 reps | @9 |
| 5 | Chin-Up (Bodyweight) | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Military Press (Barbell) | 3 | 5–8 reps | @10 |
| 2 | JM Press | 3 | 6–10 reps | @10 |
| 3 | Bicep Curl (Cable) | 3 | 10–15 reps | @10 |
| 4 | Overhead Tricep Extension (Cable) | 3 | 10–15 reps | @10 |
| 5 | Incline Curl (Dumbbell) | 3 | 5–8 reps | @10 |
| 6 | One Arm Lateral Raise (Dumbbell) | 3 | 10–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Low Bar) | 1 | 5–8 reps | @7 |
| 2 | 5–8 reps | @8 | ||
| 2 | Bulgarian Split Squat (Dumbbell) | 2 | 8–12 reps | @9 |
| 3 | Leg Extension | 3 | 10–15 reps | @10 |
| 4 | Seated Hamstring Curl | 3 | 10–15 reps | @10 |
| 5 | Lying Leg Curl | 3 | 15–20 reps | @8.5 |
Common questions
Yes, Legs/Torso/Arms 6 day mostly dumbbells and barbells. is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 100 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.
Legs/Torso/Arms 6 day mostly dumbbells and barbells. 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Legs/Torso/Arms 6 day mostly dumbbells and barbells. 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
