Greg's 6-Day Arms and Legs Specialization
Y'all know what's laggin'
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 4 | 8 reps | +5 lbs |
| 2 | Romanian Deadlift (Barbell) | 4 | 8 reps | +5 lbs |
| 3 | Walking Lunge (Dumbbell) | 3 | 12 reps | +2.5 lbs |
| 4 | Hip Adductor (Machine) | 3 | 15 reps | +2.5 lbs |
| 5 | Standing Calf Raise | 4 | 12 reps | +2.5 lbs |
| 6 | Incline Curl (Dumbbell) | 3 | 10 reps | +2.5 lbs |
| 7 | Overhead Tricep Extension (EZ-Bar) | 2 | 10 reps | +2.5 lbs |
| 8 | Face Away Cable Curl | 3 | 12 reps | +2.5 lbs |
| 9 | Tricep Rope Push Down (Cable) | 3 | 12 reps | +2.5 lbs |
| 10 | Reverse Bicep Curl (EZ Bar) | 2 | 12 reps | +2.5 lbs |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 8 reps | +2.5 lbs |
| 2 | Bench Press (Barbell) | 3 | 8 reps | +2.5 lbs |
| 3 | Chest Fly (Machine) | 3 | 12 reps | +2.5 lbs |
| 4 | Dip (Weighted) | 3 | 10 reps | +2.5 lbs |
| 5 | Abs Crunch (Machine) | 3 | 15 reps | +2.5 lbs |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Preacher Curl (EZ Bar) | 3 | 12 reps | +2.5 lbs |
| 2 | Concentration Curl | 3 | 12 reps | +2.5 lbs |
| 3 | Skull Crusher (Barbell) | 3 | 12 reps | +2.5 lbs |
| 4 | Tricep Pushdown (Cable) | 3 | 15 reps | +2.5 lbs |
| 5 | Wrist Curls | 2 | 30 reps | +2.5 lbs |
| 6 | Bulgarian Split Squat (Dumbbell) | 3 | 12 reps | +2.5 lbs |
| 7 | Leg Extension | 3 | 12 reps | +2.5 lbs |
| 8 | Leg Curl | 3 | 12 reps | +2.5 lbs |
| 9 | Good Morning | 3 | 12 reps | +2.5 lbs |
| 10 | Standing Calf Raise | 4 | 15 reps | +2.5 lbs |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 3 | 8 reps | +2.5 lbs |
| 2 | Deadlift (Barbell) | 3 | 6 reps | +5 lbs |
| 3 | Chest Supported Row (Machine) | 3 | 10 reps | +2.5 lbs |
| 4 | Seated Row (Cable) | 3 | 12 reps | +2.5 lbs |
| 5 | Lat Pulldown (Single Arm) | 3 | 12 reps | +2.5 lbs |
| 6 | Shrug (Barbell) | 1 | 12 reps | +2.5 lbs |
| 7 | Decline Crunch (Weighted) | 2 | 15 reps | +2.5 lbs |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pendulum Squat | 3 | 8 reps | +10 lbs |
| 2 | Hack Squat | 3 | 10 reps | +5 lbs |
| 3 | Lying Leg Curl | 3 | 8 reps | +2.5 lbs |
| 4 | Standing Calf Raise | 4 | 12 reps | +2.5 lbs |
| 5 | Close Grip Bench Press (Smith Machine) | 3 | 8 reps | +2.5 lbs |
| 6 | Bicep Curl (Barbell) | 3 | 8 reps | +2.5 lbs |
| 7 | Tricep Dip (Bodyweight) | 3 | 10 reps | @9 |
| 8 | Bicep Curl (Machine) | 3 | 10 reps | +2.5 lbs |
| 9 | Hammer Curl (Dumbbell) | 2 | 10 reps | +2.5 lbs |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Overhead Press (Barbell) | 3 | 8 reps | +2.5 lbs |
| 2 | Lateral Raise (Dumbbell) | 3 | 15 reps | +2.5 lbs |
| 3 | Lateral Raise (Cable) | 2 | 15 reps | +2.5 lbs |
| 4 | Rear Delt Fly (Machine) | 3 | 15 reps | +2.5 lbs |
| 5 | Face Pull | 2 | 15 reps | +2.5 lbs |
| 6 | Front Raise | 2 | 15 reps | +2.5 lbs |
| 7 | Hanging Toes To Bar | 2 | 10 reps | @9 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Greg's 6-Day Arms and Legs Specialization is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 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.
Greg's 6-Day Arms and Legs Specialization 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Greg's 6-Day Arms and Legs Specialization 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
