6 Day Body Building - Medhane Program
Both strength and hypertrophy focused body building exercises
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 0 reps | — |
| 2 | Stiff Leg Deadlift | 1 | 0 reps | @8 |
| 3 | 0 reps | — | ||
| 3 | Hack Squat | 3 | 0 reps | — |
| 4 | Leg Press | 3 | 0 reps | — |
| 5 | Standing Calf Raise | 3 | 0 reps | — |
| 6 | Shoulder Press (Plate Loaded) | 4 | 0 reps | — |
| 7 | Lateral Raise (Machine) | 4 | 0 reps | — |
| 8 | Upright Row (Barbell) | 2 | 0 reps | — |
| 9 | Rear Delt Fly (Dumbbell) | 3 | 0 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 0 reps |
| 2 | Incline Bench Press (Barbell) | 4 | 0 reps |
| 3 | Cable Crossover | 3 | 0 reps |
| 4 | Pec Deck (Machine) | 3 | 0 reps |
| 5 | Tricep Pushdown (Cable) | 4 | 0 reps |
| 6 | Skull Crusher (Barbell) | 3 | 0 reps |
| 7 | Tricep Kickback | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 5 | 0 reps |
| 2 | Pull-Up (Bodyweight) | 3 | 0 reps |
| 3 | Bent Over Row (Barbell) | 4 | 0 reps |
| 4 | Wide Grip Lat Pulldown | 4 | 0 reps |
| 5 | Seated Row (Cable) | 3 | 0 reps |
| 6 | Dumbbell Row | 3 | 0 reps |
| 7 | Lat Pulldown (Band) | 4 | 0 reps |
| 8 | Bicep Curl (Barbell) | 4 | 0 reps |
| 9 | Bicep Curl (Dumbbell) | 3 | 0 reps |
| 10 | Hammer Curl | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 5 | 0 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 4 | 0 reps |
| 3 | Hip Thrust (Barbell) | 3 | 0 reps |
| 4 | Leg Extension | 4 | 0 reps |
| 5 | Seated Hamstring Curl | 4 | 0 reps |
| 6 | Seated Calf Raise | 3 | 0 reps |
| 7 | Seated Overhead Press (Dumbbell) | 3 | 0 reps |
| 8 | One Arm Lateral Raise (Cable) | 3 | 0 reps |
| 9 | Rear Delt Fly (Dumbbell) | 3 | 0 reps |
| 10 | Abs Crunch (Bodyweight) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 4 | 0 reps |
| 2 | Lying Chest Pass Med Ball Throw | 4 | 0 reps |
| 3 | Chest Press (Machine) | 4 | 0 reps |
| 4 | Chest Fly (Dumbbell) | 4 | 0 reps |
| 5 | Underhand Lat Pulldown | 4 | 0 reps |
| 6 | Seated Row (Cable) | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bicep Curl (Barbell) | 4 | 0 reps |
| Superset | |||
| 2A | Tricep Pushdown (Cable) | 3 | 0 reps |
| Superset | |||
| 3A | Bicep Curl (Dumbbell) | 4 | 0 reps |
| 3B | Skull Crusher (Dumbbell) | 4 | 0 reps |
| 4 | Preacher Curl (Dumbbell) | 3 | 0 reps |
| 5 | Concentration Curl | 3 | 0 reps |
| 6 | Tricep Extension (Cable) | 4 | 0 reps |
| 7 | Preacher Curl (Dumbbell) | 3 | 0 reps |
| 8 | Wrist Curls | 3 | 0 reps |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 6 Day Body Building - Medhane Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full 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 70 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 Body Building - Medhane Program 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 16 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 Body Building - Medhane Program 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
