Cole 6 day workout
Bodybuilding
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 5 reps |
| 2 | Incline Bench Press (Dumbbell) | 4 | 8–10 reps |
| 3 | Pec Deck (Machine) | 4 | 12–15 reps |
| 4 | Incline Curl (Dumbbell) | 3 | 10–12 reps |
| 5 | Preacher Curl (Barbell) | 3 | 10–12 reps |
| 6 | Lateral Raise (Dumbbell) | 2 | 20–30 reps |
| 1 | 20–25 reps | ||
| 1 | 15–20 reps | ||
| 1 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 6–8 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 4 | 8–10 reps |
| 3 | Leg Extension | 4 | 12–15 reps |
| 4 | Romanian Deadlift (Dumbbell) | 3 | 8–10 reps |
| 5 | Seated Hamstring Curl | 3 | 8–10 reps |
| 6 | Seated Calf Raise | 4 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | T-Bar Row | 4 | 10–12 reps |
| 2 | Lat Pulldown (Neutral Grip) | 4 | 10–12 reps |
| 3 | Seated Row (Cable) | 4 | 10–12 reps |
| 4 | Tricep Pushdown (Cable) | 4 | 10–12 reps |
| 5 | Tricep Extension (Dumbbell) | 4 | 10–12 reps |
| 6 | Rear Delt Fly (Cable) | 3 | 10–12 reps |
| 7 | Lateral Raise (Dumbbell) | 2 | 20–30 reps |
| 1 | 20–25 reps | ||
| 1 | 15–20 reps | ||
| 1 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 5 reps |
| 2 | Incline Bench Press (Dumbbell) | 4 | 8–10 reps |
| 3 | Pec Deck (Machine) | 4 | 8–10 reps |
| 4 | T-Bar Row | 4 | 10–12 reps |
| 5 | Lat Pulldown | 4 | 8–10 reps |
| 6 | Seated Row (Cable) | 4 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Glute Bridge (Barbell) | 3 | 10–12 reps |
| 2 | Romanian Deadlift (Dumbbell) | 4 | 8–10 reps |
| 3 | Seated Hamstring Curl | 4 | 10–12 reps |
| 4 | Goblet Squat | 4 | 10–12 reps |
| 5 | Leg Extension | 4 | 12–15 reps |
| 6 | Seated Calf Raise | 4 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Curl (Dumbbell) | 4 | 10–12 reps |
| 2 | Bicep Curl (Dumbbell) | 3 | 10–12 reps |
| 3 | Preacher Curl (Barbell) | 4 | 10–12 reps |
| 4 | Tricep Extension (Dumbbell) | 4 | 10–12 reps |
| 5 | Tricep Pushdown (Cable) | 4 | 10–12 reps |
| 6 | Tricep Rope Push Down (Cable) | 3 | 12–15 reps |
| 7 | Lateral Raise (Dumbbell) | 2 | 20–30 reps |
| 1 | 20–25 reps | ||
| 1 | 15–20 reps | ||
| 1 | 10–15 reps | ||
| 8 | Rear Delt Fly (Cable) | 3 | 10–12 reps |
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, Cole 6 day workout 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 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 100 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.
Cole 6 day workout 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.
Cole 6 day workout 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
