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6w reload

by Alex Robin
4.0
(1 rating)

Program Description

Designed to re-establish a strength base and regimen for any level of lifter - more experienced lifters specifically who know their body well enough to appropriately push.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 30, 2025 02:22
  • Last Edited
    Jun 18, 2025 09:53

Summary

Transform your strength and redefine your limits with the 6w reload program! Over the course of six weeks, you'll engage in four intense training sessions each week, focusing on compound movements and targeted exercises to build muscle and enhance overall fitness. This program combines barbell, dumbbell, and bodyweight exercises to ensure a comprehensive approach to strength training. Get ready to push your boundaries and see real results as you reload your routine and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.5%
Upper Back
11.9%
Lats
11.3%
Triceps
9.8%
Front Delts
9.5%
Middle Delts
7.9%
Chest
7.6%
Quadriceps
7.2%
Abs
5.5%
Glutes
5%
Hamstrings
4.3%
Rear Delts
2.6%
Forearms
1.9%
Cardio
0.8%
Adductors
0.6%
Lower Back
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
72%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6-9
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
74%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6-9
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6-9
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
77%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6-9
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6-9
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
82%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6-9
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
10 reps
7 reps
5 reps
3 reps
-
-
-
-
2
Dumbbell Row
2
20 reps
-
3
Lat Pulldown
3
10 reps
-
4
Cable Low Row
3
10 reps
-
5
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Dumbbell Row
2
20 reps
-
3
Lat Pulldown
3
10 reps
-
4
Cable Low Row
3
10 reps
-
5
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
2
10 reps
8 reps
6 reps
-
-
-
2
Dumbbell Row
2
20 reps
-
3
Lat Pulldown
3
10 reps
-
4
Cable Low Row
3
10 reps
-
5
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Dumbbell Row
2
20 reps
-
3
Lat Pulldown
3
10 reps
-
4
Cable Low Row
3
10 reps
-
5
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3
10 reps
8 reps
-
-
2
Dumbbell Row
2
20 reps
-
3
Lat Pulldown
3
10 reps
-
4
Cable Low Row
3
10 reps
-
5
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
10 reps
8 reps
-
-
2
Dumbbell Row
2
20 reps
-
3
Lat Pulldown
3
10 reps
-
4
Cable Low Row
3
10 reps
-
5
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
10 reps
RPE 6
2
High Bar Squat (Barbell)
4
5 reps
68%
3
Clean Deadlift
3
5 reps
RPE 6
4
Leg Extension
2
RPE 10
5
Hamstring Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
10 reps
RPE 6
2
High Bar Squat (Barbell)
4
5 reps
70%
3
Clean Deadlift
3
5 reps
RPE 6
4
Leg Extension
2
RPE 10
5
Hamstring Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
10 reps
RPE 6
2
High Bar Squat (Barbell)
4
5 reps
71%
3
Clean Deadlift
3
5 reps
RPE 6
4
Leg Extension
2
RPE 10
5
Hamstring Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
10 reps
RPE 6
2
High Bar Squat (Barbell)
4
5 reps
72%
3
Clean Deadlift
3
5 reps
RPE 6
4
Leg Extension
2
RPE 10
5
Hamstring Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
10 reps
RPE 6
2
High Bar Squat (Barbell)
4
5 reps
73%
3
Clean Deadlift
3
5 reps
RPE 6
4
Leg Extension
2
RPE 10
5
Hamstring Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
10 reps
RPE 6
2
High Bar Squat (Barbell)
4
5 reps
74%
3
Clean Deadlift
3
5 reps
RPE 6
4
Leg Extension
2
RPE 10
5
Hamstring Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Hanging Leg Raise
4
10 reps
-
2B
Lu Raise
4
10 reps
RPE 6
3
Hammer Curl (Cable)
3
RPE 10
4
Bicep Curl (Cable)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Hanging Leg Raise
4
10 reps
-
2B
Lu Raise
4
10 reps
RPE 6
3
Hammer Curl (Cable)
3
RPE 10
4
Bicep Curl (Cable)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Hanging Leg Raise
4
10 reps
-
2B
Lu Raise
4
10 reps
RPE 6
3
Hammer Curl (Cable)
3
RPE 10
4
Bicep Curl (Cable)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Hanging Leg Raise
4
10 reps
-
2B
Lu Raise
4
10 reps
RPE 6
3
Hammer Curl (Cable)
3
RPE 10
4
Bicep Curl (Cable)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Hanging Leg Raise
4
10 reps
-
2B
Lu Raise
4
10 reps
RPE 6
3
Hammer Curl (Cable)
3
RPE 10
4
Bicep Curl (Cable)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Hanging Leg Raise
4
10 reps
-
2B
Lu Raise
4
10 reps
RPE 6
3
Hammer Curl (Cable)
3
RPE 10
4
Bicep Curl (Cable)
3
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
72%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@6-9
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@7
4
Dip (Bodyweight)
4 Sets
10 Reps
@8
5
Tricep Pushdown (Cable)
4 Sets
15 Reps
@7
Day 2
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
10 Reps
7 Reps
5 Reps
3 Reps
-
-
-
-
2
Dumbbell Row
2 Sets
20 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Cable Low Row
3 Sets
10 Reps
-
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
Day 3
1
High Pull
3 Sets
10 Reps
@6
2
High Bar Squat (Barbell)
4 Sets
5 Reps
68%
3
Clean Deadlift
3 Sets
5 Reps
@6
4
Leg Extension
2 Sets
@10
5
Hamstring Curl
3 Sets
10 Reps
@8
Day 4
1
Treadmill
1 Set
30 mins
-
2A
Hanging Leg Raise
4 Sets
10 Reps
-
2B
Lu Raise
4 Sets
10 Reps
@6
3
Hammer Curl (Cable)
3 Sets
@10
4
Bicep Curl (Cable)
3 Sets
@10