Rapid fire 6 days/week
Home gym. High frequency short workouts. Low/Moderate volumes
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Pec Fly (Dumbbell) | 3 | 0 reps |
| 1B | Inverted Row | 3 | 0 reps |
| Superset | |||
| 2A | Incline Bench Press (Barbell) | 3 | 0 reps |
| 2B | Chin-Up (Bodyweight) | 3 | 0 reps |
| 3 | Cable Crunch | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Leg Press | 5 | 0 reps |
| 1B | Face Pull | 5 | 0 reps |
| Superset | |||
| 2A | Lying Leg Curl | 3 | 0 reps |
| 2B | Reverse Wrist Curl (Dumbbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bicep Curl (EZ Bar) | 5 | 0 reps |
| 1B | Overhead Extension (Dumbbell) | 5 | 0 reps |
| 1C | Lying Side Lateral Raise | 5 | 0 reps |
| Superset | |||
| 2A | Ab Wheel | 3 | 0 reps |
| 2B | Standing Calf Raise | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Pec Fly (Dumbbell) | 2 | 0 reps |
| 1B | Face Pull | 2 | 0 reps |
| Superset | |||
| 2A | Incline Bench Press (Dumbbell) | 4 | 0 reps |
| 2B | Chest Supported Row (Dumbbell) | 4 | 0 reps |
| 3 | Hyperextension | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Hack Squat | 5 | 0 reps |
| 1B | Standing Cross Body Cable Lateral Raise | 5 | 0 reps |
| Superset | |||
| 2A | Nordic Curl | 3 | 0 reps |
| 2B | Reverse Wrist Curl (Dumbbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bayesian Curl | 5 | 0 reps |
| 1B | Overhead Tricep Extension (Cable) | 5 | 0 reps |
| 1C | Standing Calf Raise | 5 | 0 reps |
| Superset | |||
| 2A | Sit Up | 4 | 0 reps |
| 2B | Wrist Curls | 4 | 0 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Rapid fire 6 days/week is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a garage 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 30 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.
Rapid fire 6 days/week 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Rapid fire 6 days/week 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
