Rapid fire 6 days/week

by Greg B.

5.0

(1 rating)

Program Description

Suitable for time crunched people who have home gym or live near gym

Program Overview

Level
Novice, Intermediate, Advanced, Beginner
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
30 minutes
Created
Sep 15, 2024 09:20
Last Edited
Jun 18, 2025 12:50

Summary

Unleash your potential with the Rapid Fire program, designed for those ready to commit to a transformative 6-week journey. This intense 6-day-a-week regimen combines supersets targeting all major muscle groups, ensuring you build strength and endurance efficiently. With a focus on compound movements and bodyweight exercises, you'll sculpt your chest, back, legs, and arms while maximizing your time in the gym. Perfect for garage gym enthusiasts, this program will push your limits and ignite your passion for fitness!

Muscle Engagement

Front

Back

MuscleSet

Upper Back

11.1%

Triceps

Hamstrings

8.8%

Chest

7.6%

Abs

7.4%

Biceps

7.3%

Forearms

Quadriceps

6.4%

Front Delts

5.9%

Glutes

5.7%

Lats

5.5%

Calves

5.1%

Middle Delts

4.5%

Rear Delts

4.2%

Lower Back

3.9%

Abductors

0.6%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Pec Fly (Dumbbell)

Inverted Row

Incline Bench Press (Barbell)

Chin-Up (Bodyweight)

Cable Crunch

Day 1

Pec Fly (Dumbbell)

Inverted Row

Incline Bench Press (Barbell)

Chin-Up (Bodyweight)

Cable Crunch

Day 1

Pec Fly (Dumbbell)

Inverted Row

Incline Bench Press (Barbell)

Chin-Up (Bodyweight)

Cable Crunch

Day 1

Pec Fly (Dumbbell)

Inverted Row

Incline Bench Press (Barbell)

Chin-Up (Bodyweight)

Cable Crunch

Day 1

Pec Fly (Dumbbell)

Inverted Row

Incline Bench Press (Barbell)

Chin-Up (Bodyweight)

Cable Crunch

Day 1

Pec Fly (Dumbbell)

Inverted Row

Incline Bench Press (Barbell)

Chin-Up (Bodyweight)

Cable Crunch

Day 2

Leg Press

Face Pull

Lying Leg Curl

Reverse Wrist Curl (Dumbbell)

Day 2

Leg Press

Face Pull

Lying Leg Curl

Reverse Wrist Curl (Dumbbell)

Day 2

Leg Press

Face Pull

Lying Leg Curl

Reverse Wrist Curl (Dumbbell)

Day 2

Leg Press

Face Pull

Lying Leg Curl

Reverse Wrist Curl (Dumbbell)

Day 2

Leg Press

Face Pull

Lying Leg Curl

Reverse Wrist Curl (Dumbbell)

Day 2

Leg Press

Face Pull

Lying Leg Curl

Reverse Wrist Curl (Dumbbell)

Day 3

Bicep Curl (EZ Bar)

Overhead Extension (Dumbbell)

Lying Side Lateral Raise

Ab Wheel

Standing Calf Raise

Day 3

Bicep Curl (EZ Bar)

Overhead Extension (Dumbbell)

Lying Side Lateral Raise

Ab Wheel

Standing Calf Raise

Day 3

Bicep Curl (EZ Bar)

Overhead Extension (Dumbbell)

Lying Side Lateral Raise

Ab Wheel

Standing Calf Raise

Day 3

Bicep Curl (EZ Bar)

Overhead Extension (Dumbbell)

Lying Side Lateral Raise

Ab Wheel

Standing Calf Raise

Day 3

Bicep Curl (EZ Bar)

Overhead Extension (Dumbbell)

Lying Side Lateral Raise

Ab Wheel

Standing Calf Raise

Day 3

Bicep Curl (EZ Bar)

Overhead Extension (Dumbbell)

Lying Side Lateral Raise

Ab Wheel

Standing Calf Raise

Day 4

Pec Fly (Dumbbell)

Face Pull

Incline Bench Press (Dumbbell)

Chest Supported Row (Dumbbell)

Hyperextension

Day 4

Pec Fly (Dumbbell)

Face Pull

Incline Bench Press (Dumbbell)

Chest Supported Row (Dumbbell)

Hyperextension

Day 4

Pec Fly (Dumbbell)

Face Pull

Incline Bench Press (Dumbbell)

Chest Supported Row (Dumbbell)

Hyperextension

Day 4

Pec Fly (Dumbbell)

Face Pull

Incline Bench Press (Dumbbell)

Chest Supported Row (Dumbbell)

Hyperextension

Day 4

Pec Fly (Dumbbell)

Face Pull

Incline Bench Press (Dumbbell)

Chest Supported Row (Dumbbell)

Hyperextension

Day 4

Pec Fly (Dumbbell)

Face Pull

Incline Bench Press (Dumbbell)

Chest Supported Row (Dumbbell)

Hyperextension

Day 5

Hack Squat

Standing Cross Body Cable Lateral Raise

Nordic Curl

Reverse Wrist Curl (Dumbbell)

Day 5

Hack Squat

Standing Cross Body Cable Lateral Raise

Nordic Curl

Reverse Wrist Curl (Dumbbell)

Day 5

Hack Squat

Standing Cross Body Cable Lateral Raise

Nordic Curl

Reverse Wrist Curl (Dumbbell)

Day 5

Hack Squat

Standing Cross Body Cable Lateral Raise

Nordic Curl

Reverse Wrist Curl (Dumbbell)

Day 5

Hack Squat

Standing Cross Body Cable Lateral Raise

Nordic Curl

Reverse Wrist Curl (Dumbbell)

Day 5

Hack Squat

Standing Cross Body Cable Lateral Raise

Nordic Curl

Reverse Wrist Curl (Dumbbell)

Day 6

Bayesian Curl

Overhead Tricep Extension (Cable)

Standing Calf Raise

Sit Up

Wrist Curls

Day 6

Bayesian Curl

Overhead Tricep Extension (Cable)

Standing Calf Raise

Sit Up

Wrist Curls

Day 6

Bayesian Curl

Overhead Tricep Extension (Cable)

Standing Calf Raise

Sit Up

Wrist Curls

Day 6

Bayesian Curl

Overhead Tricep Extension (Cable)

Standing Calf Raise

Sit Up

Wrist Curls

Day 6

Bayesian Curl

Overhead Tricep Extension (Cable)

Standing Calf Raise

Sit Up

Wrist Curls

Day 6

Bayesian Curl

Overhead Tricep Extension (Cable)

Standing Calf Raise

Sit Up

Wrist Curls

Day 1

Pec Fly (Dumbbell)

3 Sets

Inverted Row

3 Sets

Incline Bench Press (Barbell)

3 Sets

Chin-Up (Bodyweight)

3 Sets

Cable Crunch

3 Sets

Day 2

Leg Press

5 Sets

Face Pull

5 Sets

Lying Leg Curl

3 Sets

Reverse Wrist Curl (Dumbbell)

3 Sets

Day 3

Bicep Curl (EZ Bar)

5 Sets

Overhead Extension (Dumbbell)

5 Sets

Lying Side Lateral Raise

5 Sets

Ab Wheel

3 Sets

Standing Calf Raise

3 Sets

Day 5

Hack Squat

5 Sets

Standing Cross Body Cable Lateral Raise

5 Sets

Nordic Curl

3 Sets

Reverse Wrist Curl (Dumbbell)

3 Sets

Day 6

Bayesian Curl

5 Sets

Overhead Tricep Extension (Cable)

5 Sets

Standing Calf Raise

5 Sets

Sit Up

4 Sets

Wrist Curls

4 Sets

Day 4

Pec Fly (Dumbbell)

2 Sets

Face Pull

2 Sets

Incline Bench Press (Dumbbell)

4 Sets

Chest Supported Row (Dumbbell)

4 Sets

Hyperextension

3 Sets

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

Greg B.Age 42, Man

a year ago

3 weeks complete

5 years of prior experience

More than expected strength gains

More than expected muscle gains

No modifications

Awesome sauce (obviously)