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BoostcampPNG

PPL 6X

by manuel
32 athletes joined

Program Description

Programa básico, minimalista y eficaz que se centra en la ganancia de masa muscular en los lugares adecuados. Se debe tener en cuenta la sobrecarga progresiva, el apropiado calentamiento, la pre-fatiga, el descanso entre series, las horas de sueño, la alimentación, ejercicios cardiovasculares de alta/media/baja intensidad y los de estiramiento.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 19, 2024 08:18
  • Last Edited
    Oct 25, 2024 09:11

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Middle Delts
8.9%
Front Delts
8.9%
Biceps
8%
Lats
8%
Upper Back
8%
Abs
7.1%
Chest
7.1%
Hamstrings
7.1%
Glutes
6.2%
Quadriceps
5.4%
Lower Back
5.4%
Calves
4.5%
Forearms
1.8%
Rear Delts
1.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-12 reps
-
-
2
Dip (Weighted)
2
1
5-8 reps
8-12 reps
-
-
3
Skull Crusher (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-12 reps
-
-
2
Dip (Weighted)
2
1
5-8 reps
8-12 reps
-
-
3
Skull Crusher (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-12 reps
-
-
2
Dip (Weighted)
2
1
5-8 reps
8-12 reps
-
-
3
Skull Crusher (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-12 reps
-
-
2
Dip (Weighted)
2
1
5-8 reps
8-12 reps
-
-
3
Skull Crusher (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
5-8 reps
8-12 reps
-
-
2
Bent Over Row (Barbell)
2
1
5-8 reps
8-12 reps
-
-
3
Bicep Curl (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
5-8 reps
8-12 reps
-
-
2
Bent Over Row (Barbell)
2
1
5-8 reps
8-12 reps
-
-
3
Bicep Curl (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
5-8 reps
8-12 reps
-
-
2
Bent Over Row (Barbell)
2
1
5-8 reps
8-12 reps
-
-
3
Bicep Curl (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
5-8 reps
8-12 reps
-
-
2
Bent Over Row (Barbell)
2
1
5-8 reps
8-12 reps
-
-
3
Bicep Curl (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
5-8 reps
8-12 reps
-
-
2
Romanian Deadlift (Barbell)
2
1
5-8 reps
8-12 reps
-
-
3
Standing Calf Raise
3
12-15 reps
-
4
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
5-8 reps
8-12 reps
-
-
2
Romanian Deadlift (Barbell)
2
1
5-8 reps
8-12 reps
-
-
3
Standing Calf Raise
3
12-15 reps
-
4
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
5-8 reps
8-12 reps
-
-
2
Romanian Deadlift (Barbell)
2
1
5-8 reps
8-12 reps
-
-
3
Standing Calf Raise
3
12-15 reps
-
4
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
5-8 reps
8-12 reps
-
-
2
Romanian Deadlift (Barbell)
2
1
5-8 reps
8-12 reps
-
-
3
Standing Calf Raise
3
12-15 reps
-
4
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-12 reps
-
-
2
Dip (Weighted)
2
1
5-8 reps
8-12 reps
-
-
3
Skull Crusher (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-12 reps
-
-
2
Dip (Weighted)
2
1
5-8 reps
8-12 reps
-
-
3
Skull Crusher (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-12 reps
-
-
2
Dip (Weighted)
2
1
5-8 reps
8-12 reps
-
-
3
Skull Crusher (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-12 reps
-
-
2
Dip (Weighted)
2
1
5-8 reps
8-12 reps
-
-
3
Skull Crusher (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
5-8 reps
8-12 reps
-
-
2
Bent Over Row (Barbell)
2
1
5-8 reps
8-12 reps
-
-
3
Bicep Curl (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
5-8 reps
8-12 reps
-
-
2
Bent Over Row (Barbell)
2
1
5-8 reps
8-12 reps
-
-
3
Bicep Curl (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
5-8 reps
8-12 reps
-
-
2
Bent Over Row (Barbell)
2
1
5-8 reps
8-12 reps
-
-
3
Bicep Curl (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
5-8 reps
8-12 reps
-
-
2
Bent Over Row (Barbell)
2
1
5-8 reps
8-12 reps
-
-
3
Bicep Curl (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
5-8 reps
8-12 reps
-
-
2
Romanian Deadlift (Barbell)
2
1
5-8 reps
8-12 reps
-
-
3
Standing Calf Raise
3
12-15 reps
-
4
Hanging Leg Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
5-8 reps
8-12 reps
-
-
2
Romanian Deadlift (Barbell)
2
1
5-8 reps
8-12 reps
-
-
3
Standing Calf Raise
3
12-15 reps
-
4
Hanging Leg Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
5-8 reps
8-12 reps
-
-
2
Romanian Deadlift (Barbell)
2
1
5-8 reps
8-12 reps
-
-
3
Standing Calf Raise
3
12-15 reps
-
4
Hanging Leg Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
5-8 reps
8-12 reps
-
-
2
Romanian Deadlift (Barbell)
2
1
5-8 reps
8-12 reps
-
-
3
Standing Calf Raise
3
12-15 reps
-
4
Hanging Leg Raise
3
12-15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
2
Dip (Weighted)
2 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
3
Skull Crusher (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
Day 2
1
Pull-Up (Weighted)
2 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
2
Bent Over Row (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
3
Bicep Curl (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
Day 3
1
Hack Squat
2 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
3
Standing Calf Raise
3 Sets
12-15 Reps
-
4
Hanging Leg Raise
3 Sets
12-15 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
2
Dip (Weighted)
2 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
3
Skull Crusher (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
Day 5
1
Pull-Up (Weighted)
2 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
2
Bent Over Row (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
3
Bicep Curl (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
Day 6
1
Hack Squat
2 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
3
Standing Calf Raise
3 Sets
12-15 Reps
-
4
Hanging Leg Raise
3 Sets
12-15 Reps
-