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Project 6PKA36 Year Ender

by Ken Limz

Program Description

Hybrid Workout

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 30, 2025 06:01
  • Last Edited
    Dec 01, 2025 07:05
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.6%
Glutes
11.5%
Front Delts
10.9%
Abs
10.6%
Hamstrings
9.9%
Triceps
9.5%
Chest
9.4%
Other
4.3%
Upper Back
4%
Lats
3.3%
Middle Delts
3%
Lower Back
2.3%
Rear Delts
2.1%
Adductors
2%
Calves
1.8%
Biceps
1.7%
Forearms
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 7
2
Bench Press (Barbell)
4
6 reps
RPE 7
3
Dip (Assisted)
4
6-8 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
6
Step-Up (Weighted)
3
8 reps
RPE 7
7
Box Jump
3
8 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
9A
Plank
2
0.5-1 mins
RPE 6
9B
Side Plank
2
0.25-0.5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Bench Press (Barbell)
4
6 reps
RPE 8
3
Dip (Assisted)
4
6-8 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
6
Step-Up (Weighted)
3
8 reps
RPE 7
7
Box Jump
3
8 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
9A
Plank
2
0.5-1 mins
RPE 6
9B
Side Plank
2
0.25-0.5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Dip (Assisted)
4
6-8 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
6
Step-Up (Weighted)
3
8 reps
RPE 7
7
Box Jump
3
8 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
9A
Plank
2
0.5-1 mins
RPE 6
9B
Side Plank
2
0.25-0.5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Bench Press (Barbell)
4
5 reps
RPE 8.5
3
Dip (Assisted)
4
6-8 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
6
Step-Up (Weighted)
3
8 reps
RPE 7
7
Box Jump
3
8 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
9A
Plank
2
0.5-1 mins
RPE 6
9B
Side Plank
2
0.25-0.5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Dip (Assisted)
4
6-8 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
6
Step-Up (Weighted)
3
8 reps
RPE 7
7
Box Jump
3
8 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
9A
Plank
2
0.5-1 mins
RPE 6
9B
Side Plank
2
0.25-0.5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8-12 reps
RPE 8
2
Pull-Up (Assisted)
3
8-10 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Run
1
35-40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-55 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-55 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-55 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-55 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-70 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25-30 mins
RPE 6
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
3
Pull-Up (Assisted)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
12-15 reps
RPE 6
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Reverse Pec Deck
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25-30 mins
RPE 6
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
3
Pull-Up (Assisted)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
12-15 reps
RPE 6
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Reverse Pec Deck
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25-30 mins
RPE 6
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
3
Pull-Up (Assisted)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
12-15 reps
RPE 6
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Reverse Pec Deck
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
RPE 9
2
Bench Press (Paused)
3
1 reps
RPE 9
3
Deadlift (Barbell)
3
1 reps
RPE 9
4
Run
1
24 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Chin-Up (Assisted)
4
8-12 reps
RPE 8
4
Single Leg Deadlift
3
8 reps
RPE 6
5
Lateral Lunge
3
8 reps
RPE 6
6
Hip Thrust (Dumbbell)
3
10 reps
RPE 6
7A
Plank
2
0.5-1 mins
RPE 6
7B
Side Plank
2
0.3-1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-70 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-70 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-70 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40-50 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Chin-Up (Assisted)
4
8-12 reps
RPE 8
4
Single Leg Deadlift
3
8 reps
RPE 6
5
Lateral Lunge
3
8 reps
RPE 6
6
Hip Thrust (Dumbbell)
3
10 reps
RPE 6
7A
Plank
2
0.5-1 mins
RPE 6
7B
Side Plank
2
0.3-1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Chin-Up (Assisted)
4
8-12 reps
RPE 8
4
Single Leg Deadlift
3
8 reps
RPE 6
5
Lateral Lunge
3
8 reps
RPE 6
6
Hip Thrust (Dumbbell)
3
10 reps
RPE 6
7A
Plank
2
0.5-1 mins
RPE 6
7B
Side Plank
2
0.3-1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Chin-Up (Assisted)
4
8-12 reps
RPE 8
4
Single Leg Deadlift
3
8 reps
RPE 6
5
Lateral Lunge
3
8 reps
RPE 6
6
Hip Thrust (Dumbbell)
3
10 reps
RPE 6
7A
Plank
2
0.5-1 mins
RPE 6
7B
Side Plank
2
0.3-1 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-59 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40-50 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40-50 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-59 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-59 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-59 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40-50 mins
RPE 6
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7
@7
@7
@7
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7
@7
@7
@7
3
Dip (Assisted)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@6
@6
@6
@6
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
5
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
6
Step-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
7
Box Jump
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
8
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
9A
Plank
1 Set
1 Set
0.5-1 mins
0.5-1 mins
@6
@6
9B
Side Plank
1 Set
1 Set
0.25-0.5 mins
0.25-0.5 mins
@6
@6
Day 2
1
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
@8
2
Pull-Up (Assisted)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@6
@6
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
5
Reverse Pec Deck
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
6
Run
1 Set
35-40 mins
@6
Day 3
1
Run
1 Set
50-70 mins
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
3
Chin-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
@8
4
Single Leg Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
5
Lateral Lunge
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
6
Hip Thrust (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6
@6
7A
Plank
1 Set
1 Set
0.5-1 mins
0.5-1 mins
@6
@6
7B
Side Plank
1 Set
1 Set
0.3-1 mins
0.3-1 mins
@6
@6
Day 5
1
Walk
1 Set
40-50 mins
@6
Day 6
1
Run
1 Set
55-59 mins
@8