Program Description
3 different upper and lower days to promote higher training frequency and adequate stimulus. 9 day training weeks
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedOct 01, 2024 05:55
- Last EditedJun 18, 2025 11:47
Summary
Transform your physique with this comprehensive 6-week program designed to maximize strength and muscle growth through a balanced 4-day upper-lower split. With three upper body and three lower body sessions each week, you'll engage in a variety of targeted exercises like Stiff Leg Deadlifts, Wide Grip Lat Pulldowns, and Hip Thrusts, ensuring every muscle group gets the attention it deserves. Ideal for those ready to push their limits in a full gym setting, this program is structured to enhance your performance and sculpt your body effectively. Get ready to elevate your training and see real results!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bench Press (Dumbbell)
2
4-6 reps
RPE 9
2
Single Arm High Row (Cable)
2
5-8 reps
RPE 9
3
Lateral Raise (Cable)
2
4-7 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
5
Preacher Curl (Barbell)
2
4-7 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-6 reps
RPE 9
2
Single Arm High Row (Cable)
2
5-8 reps
RPE 9
3
Lateral Raise (Cable)
2
4-7 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
5
Preacher Curl (Barbell)
2
4-7 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-6 reps
RPE 9
2
Single Arm High Row (Cable)
2
5-8 reps
RPE 9
3
Lateral Raise (Cable)
2
4-7 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
5
Preacher Curl (Barbell)
2
4-7 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-6 reps
RPE 9
2
Single Arm High Row (Cable)
2
5-8 reps
RPE 9
3
Lateral Raise (Cable)
2
4-7 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
5
Preacher Curl (Barbell)
2
4-7 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-6 reps
RPE 9
2
Single Arm High Row (Cable)
2
5-8 reps
RPE 9
3
Lateral Raise (Cable)
2
4-7 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
5
Preacher Curl (Barbell)
2
4-7 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-6 reps
RPE 9
2
Single Arm High Row (Cable)
2
5-8 reps
RPE 9
3
Lateral Raise (Cable)
2
4-7 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
5
Preacher Curl (Barbell)
2
4-7 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-7 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Lying Leg Curl
1
4-7 reps
RPE 9
5
Hip Adductor (Machine)
2
5-8 reps
RPE 9
6
Decline Crunch
2
AMRAP
RPE 9
7
Wrist Curls
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-7 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Lying Leg Curl
1
4-7 reps
RPE 9
5
Hip Adductor (Machine)
2
5-8 reps
RPE 9
6
Decline Crunch
2
AMRAP
RPE 9
7
Wrist Curls
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-7 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Lying Leg Curl
1
4-7 reps
RPE 9
5
Hip Adductor (Machine)
2
5-8 reps
RPE 9
6
Decline Crunch
2
AMRAP
RPE 9
7
Wrist Curls
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-7 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Lying Leg Curl
1
4-7 reps
RPE 9
5
Hip Adductor (Machine)
2
5-8 reps
RPE 9
6
Decline Crunch
2
AMRAP
RPE 9
7
Wrist Curls
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-7 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Lying Leg Curl
1
4-7 reps
RPE 9
5
Hip Adductor (Machine)
2
5-8 reps
RPE 9
6
Decline Crunch
2
AMRAP
RPE 9
7
Wrist Curls
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-7 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Lying Leg Curl
1
4-7 reps
RPE 9
5
Hip Adductor (Machine)
2
5-8 reps
RPE 9
6
Decline Crunch
2
AMRAP
RPE 9
7
Wrist Curls
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-7 reps
RPE 9
2
Chest Supported Row (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9
3
Tricep Extension (Cable)
2
5-8 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
4-7 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-7 reps
RPE 9
2
Chest Supported Row (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9
3
Tricep Extension (Cable)
2
5-8 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
4-7 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-7 reps
RPE 9
2
Chest Supported Row (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9
3
Tricep Extension (Cable)
2
5-8 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
4-7 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-7 reps
RPE 9
2
Chest Supported Row (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9
3
Tricep Extension (Cable)
2
5-8 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
4-7 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-7 reps
RPE 9
2
Chest Supported Row (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9
3
Tricep Extension (Cable)
2
5-8 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
4-7 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-7 reps
RPE 9
2
Chest Supported Row (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9
3
Tricep Extension (Cable)
2
5-8 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
4-7 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-7 reps
RPE 9
2
Hack Squat
2
4-7 reps
RPE 9
3
Calf Raise (Leg Press)
2
4-7 reps
RPE 9
4
Leg Extension
1
4-7 reps
RPE 9
5
Cable Crunch
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9
6
Neck Curl
2
4-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-7 reps
RPE 9
2
Hack Squat
2
4-7 reps
RPE 9
3
Calf Raise (Leg Press)
2
4-7 reps
RPE 9
4
Leg Extension
1
4-7 reps
RPE 9
5
Cable Crunch
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9
6
Neck Curl
2
4-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-7 reps
RPE 9
2
Hack Squat
2
4-7 reps
RPE 9
3
Calf Raise (Leg Press)
2
4-7 reps
RPE 9
4
Leg Extension
1
4-7 reps
RPE 9
5
Cable Crunch
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9
6
Neck Curl
2
4-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-7 reps
RPE 9
2
Hack Squat
2
4-7 reps
RPE 9
3
Calf Raise (Leg Press)
2
4-7 reps
RPE 9
4
Leg Extension
1
4-7 reps
RPE 9
5
Cable Crunch
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9
6
Neck Curl
2
4-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-7 reps
RPE 9
2
Hack Squat
2
4-7 reps
RPE 9
3
Calf Raise (Leg Press)
2
4-7 reps
RPE 9
4
Leg Extension
1
4-7 reps
RPE 9
5
Cable Crunch
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9
6
Neck Curl
2
4-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-7 reps
RPE 9
2
Hack Squat
2
4-7 reps
RPE 9
3
Calf Raise (Leg Press)
2
4-7 reps
RPE 9
4
Leg Extension
1
4-7 reps
RPE 9
5
Cable Crunch
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9
6
Neck Curl
2
4-7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9
2
Face Away Cable Curl
2
5-8 reps
RPE 9
3
Chest Fly (Cable)
2
4-7 reps
RPE 9
4
JM Press (Smith Machine)
2
4-7 reps
RPE 9
5
AD Press (Smith Machine)
2
4-7 reps
RPE 9
6
Rear Delt Fly (Cable)
1
5-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9
2
Face Away Cable Curl
2
5-8 reps
RPE 9
3
Chest Fly (Cable)
2
4-7 reps
RPE 9
4
JM Press (Smith Machine)
2
4-7 reps
RPE 9
5
AD Press (Smith Machine)
2
4-7 reps
RPE 9
6
Rear Delt Fly (Cable)
1
5-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9
2
Face Away Cable Curl
2
5-8 reps
RPE 9
3
Chest Fly (Cable)
2
4-7 reps
RPE 9
4
JM Press (Smith Machine)
2
4-7 reps
RPE 9
5
AD Press (Smith Machine)
2
4-7 reps
RPE 9
6
Rear Delt Fly (Cable)
1
5-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9
2
Face Away Cable Curl
2
5-8 reps
RPE 9
3
Chest Fly (Cable)
2
4-7 reps
RPE 9
4
JM Press (Smith Machine)
2
4-7 reps
RPE 9
5
AD Press (Smith Machine)
2
4-7 reps
RPE 9
6
Rear Delt Fly (Cable)
1
5-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9
2
Face Away Cable Curl
2
5-8 reps
RPE 9
3
Chest Fly (Cable)
2
4-7 reps
RPE 9
4
JM Press (Smith Machine)
2
4-7 reps
RPE 9
5
AD Press (Smith Machine)
2
4-7 reps
RPE 9
6
Rear Delt Fly (Cable)
1
5-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9
2
Face Away Cable Curl
2
5-8 reps
RPE 9
3
Chest Fly (Cable)
2
4-7 reps
RPE 9
4
JM Press (Smith Machine)
2
4-7 reps
RPE 9
5
AD Press (Smith Machine)
2
4-7 reps
RPE 9
6
Rear Delt Fly (Cable)
1
5-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-7 reps
RPE 9
2
Leg Press (45 Degrees)
2
4-7 reps
RPE 9
3
Single Leg Calf Raise
2
5-8 reps
RPE 9
4
Hip Thrust (Machine)
2
5-8 reps
RPE 9
5
Neck Extension
2
4-7 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
2
5-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-7 reps
RPE 9
2
Leg Press (45 Degrees)
2
4-7 reps
RPE 9
3
Single Leg Calf Raise
2
5-8 reps
RPE 9
4
Hip Thrust (Machine)
2
5-8 reps
RPE 9
5
Neck Extension
2
4-7 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
2
5-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-7 reps
RPE 9
2
Leg Press (45 Degrees)
2
4-7 reps
RPE 9
3
Single Leg Calf Raise
2
5-8 reps
RPE 9
4
Hip Thrust (Machine)
2
5-8 reps
RPE 9
5
Neck Extension
2
4-7 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
2
5-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-7 reps
RPE 9
2
Leg Press (45 Degrees)
2
4-7 reps
RPE 9
3
Single Leg Calf Raise
2
5-8 reps
RPE 9
4
Hip Thrust (Machine)
2
5-8 reps
RPE 9
5
Neck Extension
2
4-7 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
2
5-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-7 reps
RPE 9
2
Leg Press (45 Degrees)
2
4-7 reps
RPE 9
3
Single Leg Calf Raise
2
5-8 reps
RPE 9
4
Hip Thrust (Machine)
2
5-8 reps
RPE 9
5
Neck Extension
2
4-7 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
2
5-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-7 reps
RPE 9
2
Leg Press (45 Degrees)
2
4-7 reps
RPE 9
3
Single Leg Calf Raise
2
5-8 reps
RPE 9
4
Hip Thrust (Machine)
2
5-8 reps
RPE 9
5
Neck Extension
2
4-7 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
2
5-8 reps
RPE 9
Week 1
1 / 6 Weeks
Day 6
1
Stiff Leg Deadlift2 Sets
4-7 Reps
@9
2
Leg Press (45 Degrees)2 Sets
4-7 Reps
@9
3
Single Leg Calf Raise2 Sets
5-8 Reps
@9
4
Hip Thrust (Machine)2 Sets
5-8 Reps
@9
5
Neck Extension2 Sets
4-7 Reps
@9
6
Reverse Wrist Curl (Barbell)2 Sets
5-8 Reps
@9
Day 5
1
Wide Grip Lat Pulldown2 Sets
5-8 Reps
@9
2
Face Away Cable Curl2 Sets
5-8 Reps
@9
3
Chest Fly (Cable)2 Sets
4-7 Reps
@9
4
JM Press (Smith Machine)2 Sets
4-7 Reps
@9
5
AD Press (Smith Machine)2 Sets
4-7 Reps
@9
6
Rear Delt Fly (Cable)1 Set
5-8 Reps
@9
Day 4
1
Seated Hamstring Curl2 Sets
4-7 Reps
@9
2
Hack Squat2 Sets
4-7 Reps
@9
3
Calf Raise (Leg Press)2 Sets
4-7 Reps
@9
4
Leg Extension1 Set
4-7 Reps
@9
5
Cable Crunch1 Set
1 Set
4-7 Reps
4-7 Reps
@9
@9
6
Neck Curl2 Sets
4-7 Reps
@9
Day 3
1
Incline Bench Press (Smith Machine)2 Sets
4-7 Reps
@9
2
Chest Supported Row (Dumbbell)1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9
3
Tricep Extension (Cable)2 Sets
5-8 Reps
@9
4
One Arm Lateral Raise (Cable)2 Sets
4-7 Reps
@9
5
Preacher Curl (Dumbbell)2 Sets
4-7 Reps
@9
Day 2
1
Calf Raise (Leg Press)2 Sets
5-8 Reps
@9
2
Romanian Deadlift (Barbell)2 Sets
4-7 Reps
@9
3
Leg Extension2 Sets
5-8 Reps
@9
4
Lying Leg Curl1 Set
4-7 Reps
@9
5
Hip Adductor (Machine)2 Sets
5-8 Reps
@9
6
Decline Crunch2 Sets
AMRAP
@9
7
Wrist Curls2 Sets
5-8 Reps
@9
Day 1
1
Bench Press (Dumbbell)2 Sets
4-6 Reps
@9
2
Single Arm High Row (Cable)2 Sets
5-8 Reps
@9
3
Lateral Raise (Cable)2 Sets
4-7 Reps
@9
4
Seated Wide-Grip Row (Cable)1 Set
5-8 Reps
@9
5
Preacher Curl (Barbell)2 Sets
4-7 Reps
@9
6
Single Arm Tricep Extension (Cable)2 Sets
5-8 Reps
@9