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High Volume 6 Day

by Coach Andrew
5.0
(1 rating)

Program Description

To reduce the RPE of hypertrophy training and mitigate loss in gains by increasing volume. Introduce more variety in movements to keep novelty and psychological fatigue low.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 12, 2025 03:43
  • Last Edited
    May 10, 2025 02:11
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
7-10 reps
RPE 8
2
Pec Fly (Cables)
2
10-16 reps
RPE 9
3
Chest Press (Machine)
2
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
2
10-14 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
7-10 reps
RPE 8
2
Pec Fly (Cables)
2
10-16 reps
RPE 9
3
Chest Press (Machine)
2
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
2
10-14 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
7-10 reps
RPE 8
2
Pec Fly (Cables)
2
10-16 reps
RPE 9
3
Chest Press (Machine)
2
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
2
10-14 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
7-10 reps
RPE 8
2
Pec Fly (Cables)
2
10-16 reps
RPE 9
3
Chest Press (Machine)
2
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
2
10-14 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
7-10 reps
RPE 8
2
Pec Fly (Cables)
2
10-16 reps
RPE 9
3
Chest Press (Machine)
2
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
2
10-14 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 9
2
Squat (Barbell)
2
10-15 reps
RPE 8
3
Hamstring Curl
3
8-12 reps
RPE 8
4
Hack Squat
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 9
2
Squat (Barbell)
2
10-15 reps
RPE 8
3
Hamstring Curl
3
8-12 reps
RPE 8
4
Hack Squat
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 9
2
Squat (Barbell)
2
10-15 reps
RPE 8
3
Hamstring Curl
3
8-12 reps
RPE 8
4
Hack Squat
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 9
2
Squat (Barbell)
2
10-15 reps
RPE 8
3
Hamstring Curl
3
8-12 reps
RPE 8
4
Hack Squat
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 9
2
Squat (Barbell)
2
10-15 reps
RPE 8
3
Hamstring Curl
3
8-12 reps
RPE 8
4
Hack Squat
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ez Bar Row
2
10-12 reps
RPE 8
2
T-Bar Row
3
10-15 reps
RPE 8
3
Lat Pulldown
2
9-14 reps
RPE 8
4
Inverted Row
1
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ez Bar Row
2
10-12 reps
RPE 8
2
T-Bar Row
3
10-15 reps
RPE 8
3
Lat Pulldown
2
9-14 reps
RPE 8
4
Inverted Row
1
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ez Bar Row
2
10-12 reps
RPE 8
2
T-Bar Row
3
10-15 reps
RPE 8
3
Lat Pulldown
2
9-14 reps
RPE 8
4
Inverted Row
1
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ez Bar Row
2
10-12 reps
RPE 8
2
T-Bar Row
3
10-15 reps
RPE 8
3
Lat Pulldown
2
9-14 reps
RPE 8
4
Inverted Row
1
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ez Bar Row
2
10-12 reps
RPE 8
2
T-Bar Row
3
10-15 reps
RPE 8
3
Lat Pulldown
2
9-14 reps
RPE 8
4
Inverted Row
1
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
7-10 reps
RPE 9
2
Chest Press (Machine)
2
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
7-10 reps
RPE 9
2
Chest Press (Machine)
2
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
7-10 reps
RPE 9
2
Chest Press (Machine)
2
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
7-10 reps
RPE 9
2
Chest Press (Machine)
2
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
7-10 reps
RPE 9
2
Chest Press (Machine)
2
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
7-10 reps
RPE 9
2
Lunge (Barbell)
2
6-10 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8.5
4
Stiff Leg Deficit Deadlift
3
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
7-10 reps
RPE 9
2
Lunge (Barbell)
2
6-10 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8.5
4
Stiff Leg Deficit Deadlift
3
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
7-10 reps
RPE 9
2
Lunge (Barbell)
2
6-10 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8.5
4
Stiff Leg Deficit Deadlift
3
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
7-10 reps
RPE 9
2
Lunge (Barbell)
2
6-10 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8.5
4
Stiff Leg Deficit Deadlift
3
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
7-10 reps
RPE 9
2
Lunge (Barbell)
2
6-10 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8.5
4
Stiff Leg Deficit Deadlift
3
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 8.5
2
Lat Prayer
2
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-14 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
5
Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 8.5
2
Lat Prayer
2
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-14 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
5
Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 8.5
2
Lat Prayer
2
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-14 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
5
Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 8.5
2
Lat Prayer
2
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-14 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
5
Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 8.5
2
Lat Prayer
2
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-14 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
5
Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
7-10 Reps
@8
2
Pec Fly (Cables)
2 Sets
10-16 Reps
@9
3
Chest Press (Machine)
2 Sets
6-10 Reps
@9
4
Tricep Pushdown (Cable)
2 Sets
10-14 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@8
6
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@8
Day 3
1
Ez Bar Row
2 Sets
10-12 Reps
@8
2
T-Bar Row
3 Sets
10-15 Reps
@8
3
Lat Pulldown
2 Sets
9-14 Reps
@8
4
Inverted Row
1 Set
AMRAP
@10
5
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@8
Day 2
1
Leg Press
2 Sets
8-12 Reps
@9
2
Squat (Barbell)
2 Sets
10-15 Reps
@8
3
Hamstring Curl
3 Sets
8-12 Reps
@8
4
Hack Squat
2 Sets
10-15 Reps
@8
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
7-10 Reps
@9
2
Chest Press (Machine)
2 Sets
8-10 Reps
@8
3
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9
5
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
@8
Day 5
1
Single Leg Press
2 Sets
7-10 Reps
@9
2
Lunge (Barbell)
2 Sets
6-10 Reps
@8
3
Leg Extension
3 Sets
12-15 Reps
@8.5
4
Stiff Leg Deficit Deadlift
3 Sets
6-8 Reps
@8
Day 6
1
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@8.5
2
Lat Prayer
2 Sets
10-15 Reps
@9
3
Chest Supported Row (Machine)
3 Sets
8-14 Reps
@8
4
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@8
5
Lateral Raise (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8.5
@8