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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!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
1A
Pec Fly (Dumbbell)
3
-
1B
Inverted Row
3
-
2A
Incline Bench Press (Barbell)
3
-
2B
Chin-Up (Bodyweight)
3
-
3
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
3
-
1B
Inverted Row
3
-
2A
Incline Bench Press (Barbell)
3
-
2B
Chin-Up (Bodyweight)
3
-
3
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
3
-
1B
Inverted Row
3
-
2A
Incline Bench Press (Barbell)
3
-
2B
Chin-Up (Bodyweight)
3
-
3
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
3
-
1B
Inverted Row
3
-
2A
Incline Bench Press (Barbell)
3
-
2B
Chin-Up (Bodyweight)
3
-
3
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
3
-
1B
Inverted Row
3
-
2A
Incline Bench Press (Barbell)
3
-
2B
Chin-Up (Bodyweight)
3
-
3
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
3
-
1B
Inverted Row
3
-
2A
Incline Bench Press (Barbell)
3
-
2B
Chin-Up (Bodyweight)
3
-
3
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
5
-
1B
Face Pull
5
-
2A
Lying Leg Curl
3
-
2B
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
5
-
1B
Face Pull
5
-
2A
Lying Leg Curl
3
-
2B
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
5
-
1B
Face Pull
5
-
2A
Lying Leg Curl
3
-
2B
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
5
-
1B
Face Pull
5
-
2A
Lying Leg Curl
3
-
2B
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
5
-
1B
Face Pull
5
-
2A
Lying Leg Curl
3
-
2B
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
5
-
1B
Face Pull
5
-
2A
Lying Leg Curl
3
-
2B
Reverse Wrist Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
5
-
1B
Overhead Extension (Dumbbell)
5
-
1C
Lying Side Lateral Raise
5
-
2A
Ab Wheel
3
-
2B
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
5
-
1B
Overhead Extension (Dumbbell)
5
-
1C
Lying Side Lateral Raise
5
-
2A
Ab Wheel
3
-
2B
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
5
-
1B
Overhead Extension (Dumbbell)
5
-
1C
Lying Side Lateral Raise
5
-
2A
Ab Wheel
3
-
2B
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
5
-
1B
Overhead Extension (Dumbbell)
5
-
1C
Lying Side Lateral Raise
5
-
2A
Ab Wheel
3
-
2B
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
5
-
1B
Overhead Extension (Dumbbell)
5
-
1C
Lying Side Lateral Raise
5
-
2A
Ab Wheel
3
-
2B
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
5
-
1B
Overhead Extension (Dumbbell)
5
-
1C
Lying Side Lateral Raise
5
-
2A
Ab Wheel
3
-
2B
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
2
-
1B
Face Pull
2
-
2A
Incline Bench Press (Dumbbell)
4
-
2B
Chest Supported Row (Dumbbell)
4
-
3
Hyperextension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
2
-
1B
Face Pull
2
-
2A
Incline Bench Press (Dumbbell)
4
-
2B
Chest Supported Row (Dumbbell)
4
-
3
Hyperextension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
2
-
1B
Face Pull
2
-
2A
Incline Bench Press (Dumbbell)
4
-
2B
Chest Supported Row (Dumbbell)
4
-
3
Hyperextension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
2
-
1B
Face Pull
2
-
2A
Incline Bench Press (Dumbbell)
4
-
2B
Chest Supported Row (Dumbbell)
4
-
3
Hyperextension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
2
-
1B
Face Pull
2
-
2A
Incline Bench Press (Dumbbell)
4
-
2B
Chest Supported Row (Dumbbell)
4
-
3
Hyperextension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
2
-
1B
Face Pull
2
-
2A
Incline Bench Press (Dumbbell)
4
-
2B
Chest Supported Row (Dumbbell)
4
-
3
Hyperextension
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
5
-
1B
Standing Cross Body Cable Lateral Raise
5
-
2A
Nordic Curl
3
-
2B
Reverse Wrist Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
5
-
1B
Standing Cross Body Cable Lateral Raise
5
-
2A
Nordic Curl
3
-
2B
Reverse Wrist Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
5
-
1B
Standing Cross Body Cable Lateral Raise
5
-
2A
Nordic Curl
3
-
2B
Reverse Wrist Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
5
-
1B
Standing Cross Body Cable Lateral Raise
5
-
2A
Nordic Curl
3
-
2B
Reverse Wrist Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
5
-
1B
Standing Cross Body Cable Lateral Raise
5
-
2A
Nordic Curl
3
-
2B
Reverse Wrist Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
5
-
1B
Standing Cross Body Cable Lateral Raise
5
-
2A
Nordic Curl
3
-
2B
Reverse Wrist Curl (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
5
-
1B
Overhead Tricep Extension (Cable)
5
-
1C
Standing Calf Raise
5
-
2A
Sit Up
4
-
2B
Wrist Curls
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
5
-
1B
Overhead Tricep Extension (Cable)
5
-
1C
Standing Calf Raise
5
-
2A
Sit Up
4
-
2B
Wrist Curls
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
5
-
1B
Overhead Tricep Extension (Cable)
5
-
1C
Standing Calf Raise
5
-
2A
Sit Up
4
-
2B
Wrist Curls
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
5
-
1B
Overhead Tricep Extension (Cable)
5
-
1C
Standing Calf Raise
5
-
2A
Sit Up
4
-
2B
Wrist Curls
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
5
-
1B
Overhead Tricep Extension (Cable)
5
-
1C
Standing Calf Raise
5
-
2A
Sit Up
4
-
2B
Wrist Curls
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
5
-
1B
Overhead Tricep Extension (Cable)
5
-
1C
Standing Calf Raise
5
-
2A
Sit Up
4
-
2B
Wrist Curls
4
-
Week 1
1 / 6 Weeks
Day 1
1A
Pec Fly (Dumbbell)
3 Sets
-
1B
Inverted Row
3 Sets
-
2A
Incline Bench Press (Barbell)
3 Sets
-
2B
Chin-Up (Bodyweight)
3 Sets
-
3
Cable Crunch
3 Sets
-
Day 2
1A
Leg Press
5 Sets
-
1B
Face Pull
5 Sets
-
2A
Lying Leg Curl
3 Sets
-
2B
Reverse Wrist Curl (Dumbbell)
3 Sets
-
Day 3
1A
Bicep Curl (EZ Bar)
5 Sets
-
1B
Overhead Extension (Dumbbell)
5 Sets
-
1C
Lying Side Lateral Raise
5 Sets
-
2A
Ab Wheel
3 Sets
-
2B
Standing Calf Raise
3 Sets
-
Day 5
1A
Hack Squat
5 Sets
-
1B
Standing Cross Body Cable Lateral Raise
5 Sets
-
2A
Nordic Curl
3 Sets
-
2B
Reverse Wrist Curl (Dumbbell)
3 Sets
-
Day 6
1A
Bayesian Curl
5 Sets
-
1B
Overhead Tricep Extension (Cable)
5 Sets
-
1C
Standing Calf Raise
5 Sets
-
2A
Sit Up
4 Sets
-
2B
Wrist Curls
4 Sets
-
Day 4
1A
Pec Fly (Dumbbell)
2 Sets
-
1B
Face Pull
2 Sets
-
2A
Incline Bench Press (Dumbbell)
4 Sets
-
2B
Chest Supported Row (Dumbbell)
4 Sets
-
3
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
8 months ago
3 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Awesome sauce (obviously)