logo
BoostcampPNG

Golden Six | Revisited

by Jabo

Program Description

With a new A-B-A format, this routine adds items that many considered lacking from the original routine. Great for Beginner's and Novice's alike.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 17, 2025 10:54
  • Last Edited
    Dec 18, 2025 04:03
Muscle Engagement
Front
Back
MuscleSet
Abs
11.9%
Triceps
11.9%
Upper Back
10.7%
Quadriceps
9.5%
Glutes
9.5%
Hamstrings
9.5%
Front Delts
8.3%
Biceps
5.4%
Middle Delts
4.8%
Rear Delts
4.8%
Chest
3.6%
Lats
3.6%
Adductors
2.4%
Lower Back
2.4%
Forearms
1.8%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Military Press (Barbell)
4
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Dips
3
10 reps
-
3
Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Military Press (Barbell)
4
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Dips
3
10 reps
-
3
Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Military Press (Barbell)
4
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Dips
3
10 reps
-
3
Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Military Press (Barbell)
4
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Dips
3
10 reps
-
3
Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Military Press (Barbell)
4
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Dips
3
10 reps
-
3
Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Military Press (Barbell)
4
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Dips
3
10 reps
-
3
Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Dips
3
10 reps
-
3
Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Military Press (Barbell)
4
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Dips
3
10 reps
-
3
Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Military Press (Barbell)
4
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Dips
3
10 reps
-
3
Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Military Press (Barbell)
4
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Dips
3
10 reps
-
3
Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Military Press (Barbell)
4
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Dips
3
10 reps
-
3
Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Military Press (Barbell)
4
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Dips
3
10 reps
-
3
Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Military Press (Barbell)
4
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Military Press (Barbell)
4
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Dips
3
10 reps
-
3
Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Military Press (Barbell)
4
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Dips
3
10 reps
-
3
Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Military Press (Barbell)
4
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Dips
3
10 reps
-
3
Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Military Press (Barbell)
4
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Dips
3
10 reps
-
3
Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Military Press (Barbell)
4
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Dips
3
10 reps
-
3
Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Military Press (Barbell)
4
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Dips
3
10 reps
-
3
Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
-
2
Bench Press (Wide Grip)
3 Sets
10 Reps
-
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
-
4
Military Press (Barbell)
4 Sets
10 Reps
-
5
Bicep Curl (Barbell)
3 Sets
10 Reps
-
6
Hanging Knee Raise
3 Sets
AMRAP
-
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
2
Dips
3 Sets
10 Reps
-
3
Row
3 Sets
10 Reps
-
4
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
-
5
Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
6
Hanging Knee Raise
3 Sets
AMRAP
-
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
-
2
Bench Press (Wide Grip)
3 Sets
10 Reps
-
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
-
4
Military Press (Barbell)
4 Sets
10 Reps
-
5
Bicep Curl (Barbell)
3 Sets
10 Reps
-
6
Hanging Knee Raise
3 Sets
AMRAP
-