6 Day Split - Push/Pull/Abs/Legs/Shoulders/Core
One rest day program for dedicated intermediate lifters that want to put in more effort to accelerate their gains- using only dumbbells and barbell. Mon-Sat
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 12 reps | — |
| 2 | 10 reps | — | ||
| 1 | 8 reps | — | ||
| 2 | Bench Press (Dumbbell) | 1 | 12 reps | @6.5 |
| 2 | 10 reps | @8 | ||
| 1 | 8 reps | @9 | ||
| 3 | Incline Bench Press (Dumbbell) | 1 | 12 reps | @7 |
| 2 | 10 reps | @8 | ||
| 1 | 8 reps | @9 | ||
| 4 | Pec Fly (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 10 reps | @8.5 | ||
| 1 | 8 reps | @9 | ||
| 5 | Skull Crusher (Dumbbell) | 3 | 10 reps | @7 |
| 6 | Overhead Press (Dumbbell) | 1 | 10 reps | @8 |
| 1 | 8 reps | @9 | ||
| 1 | 6 reps | @9.5 | ||
| 7 | Lying Tricep Extension (Barbell) | 1 | 10–12 reps | @8 |
| 1 | 8–10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dumbbell Row | 1 | 12 reps | @6.5 |
| 2 | 10 reps | @8 | ||
| 1 | 8 reps | @8.5 | ||
| 2 | Barbell Row | 3 | 10 reps | @8 |
| 3 | Pullover (Dumbbell) | 1 | 15 reps | @6.5 |
| 1 | 12 reps | @7.5 | ||
| 1 | 10 reps | @8.5 | ||
| 4 | Incline Curl (Dumbbell) | 3 | 10 reps | @8 |
| 5 | Bicep Curl (Dumbbell) | 1 | 8 reps | @9 |
| 1 | 6 reps | @10 | ||
| 6 | Hammer Curl | 1 | 8 reps | @9 |
| 1 | 6 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sit Up | 1 | 10 reps | — |
| 4 | 20 reps | — | ||
| 2 | Lying Leg Raise | 1 | 10 reps | — |
| 1 | 12 reps | — | ||
| 1 | 14 reps | — | ||
| 1 | 16 reps | — | ||
| 3 | Oblique Crunch | 4 | 20 reps | — |
| 4 | Decline Crunch (Weighted) | 1 | 12 reps | @7 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8.5 | ||
| 5 | Landmine Twist | 1 | 20 reps | @7.5 |
| 2 | 20 reps | @8 | ||
| 6 | Hanging Leg Raise | 1 | 10 reps | — |
| 2 | 8 reps | — | ||
| 7 | Hanging Toes To Bar | 1 | 10 reps | — |
| 2 | 5 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lunge (Dumbbell) | 1 | 12 reps | @6 |
| 3 | 10 reps | @7.5 | ||
| 2 | Step-Up (Weighted) | 3 | 12 reps | @8 |
| 3 | Squat (Barbell) | 3 | 10 reps | @8 |
| 4 | Clean Deadlift | 1 | 8 reps | @8 |
| 1 | 6 reps | @8.5 | ||
| 1 | 6 reps | @9 | ||
| 5 | Calf Raise (Bodyweight) | 2 | 12 reps | @6.5 |
| 6 | Standing Calf Raise | 2 | 12 reps | @7 |
| 7 | Power Clean | 1 | 3 reps | @9 |
| 1 | 2 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 1 | 12 reps | @6 |
| 1 | 12 reps | @7 | ||
| 1 | 10 reps | @8 | ||
| 2 | Front Raise | 3 | 10 reps | @8 |
| 3 | Lying Rear Lateral Raise | 3 | 10 reps | @8 |
| 4 | Lying Side Lateral Raise | 3 | 10 reps | @8 |
| 5 | Upright Row (Barbell) | 3 | 10 reps | @8 |
| 6 | Arnold Press | 3 | 10 reps | @8 |
| 7 | Military Press (Barbell) | 1 | 10 reps | @8 |
| 1 | 10 reps | @9 | ||
| 8 | Shrug (Barbell) | 1 | 12 reps | @8 |
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @10 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stretching | 1 | 5–10 min |
| 2 | Plank | 2 | 0.5–1 min |
| 3 | Side Plank | 2 | 0.5–1 min |
| 4 | Dynamic Side Plank | 2 | 10–20 reps |
| 5 | Bent Leg Raise | 2 | 10–20 reps |
| 6 | Dead Hang | 1 | 0.5–1 min |
| 1 | 0.5–1.5 min |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 6 Day Split - Push/Pull/Abs/Legs/Shoulders/Core is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a dumbbell only. 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 60 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.
6 Day Split - Push/Pull/Abs/Legs/Shoulders/Core 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
6 Day Split - Push/Pull/Abs/Legs/Shoulders/Core 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
