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6 Day Workout Split

by Christopher Ocampo

Program Description

to build as much muscle as possible

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Aug 24, 2025 05:53
  • Last Edited
    Aug 31, 2025 07:10

Summary

Unleash your potential with this intense 6 Day Workout Split, designed for those ready to push their limits. Over the course of one week, you'll engage in a balanced routine that targets all major muscle groups, ensuring comprehensive strength development. Each day focuses on specific muscle groups, including push, pull, and legs, utilizing a variety of machines and cables for optimal results. Commit to this program and watch as you build muscle, increase endurance, and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.5%
Chest
10.2%
Biceps
9.8%
Triceps
9.8%
Lats
8.5%
Front Delts
8.5%
Middle Delts
6.6%
Quadriceps
6.6%
Abs
5.6%
Hamstrings
5.2%
Glutes
3.9%
Rear Delts
3.9%
Adductors
3.3%
Calves
3.3%
Lower Back
3%
Forearms
1.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
RPE 10
2
Incline Chest Press (Machine)
2
RPE 10
3
Shoulder Press (Machine)
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Preacher Curl (EZ Bar)
2
RPE 10
6
Hammer Curl (Cable)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 10
2
Chest Supported Row (Machine)
2
RPE 10
3
Seated Row (Cable)
2
RPE 10
4
Rear Delt Fly (Cable)
2
RPE 10
5
JM Press
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
RPE 10
2
Straight Leg Calf Raise
2
RPE 10
3
Hack Squat
2
RPE 10
4
Seated Hamstring Curl
2
RPE 10
5
Leg Extension
2
RPE 10
6
Abs Crunch (Machine)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
RPE 10
2
Shoulder Press (Machine)
2
RPE 10
3
Rear Delt Fly (Cable)
2
RPE 10
4
Preacher Curl (EZ Bar)
2
RPE 10
5
Tricep Extension (Cable)
2
RPE 10
6
Hammer Curl (Cable)
2
RPE 10
7
JM Press
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
RPE 10
2
Incline Chest Press (Machine)
2
RPE 10
3
Lat Pulldown
1
1
RPE 10
-
4
Chest Supported Row (Machine)
2
RPE 10
5
Seated Row (Cable)
2
RPE 10
6
Back Extension (Weighted)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
RPE 10
2
Straight Leg Calf Raise
2
RPE 10
3
Hack Squat
2
RPE 10
4
Seated Hamstring Curl
2
RPE 10
5
Leg Extension
2
RPE 10
6
Abs Crunch (Machine)
3
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Chest Fly (Machine)
3 Sets
@10
2
Incline Chest Press (Machine)
2 Sets
@10
3
Shoulder Press (Machine)
2 Sets
@10
4
Lateral Raise (Cable)
2 Sets
@10
5
Preacher Curl (EZ Bar)
2 Sets
@10
6
Hammer Curl (Cable)
2 Sets
@10
Day 2
1
Lat Pulldown
2 Sets
@10
2
Chest Supported Row (Machine)
2 Sets
@10
3
Seated Row (Cable)
2 Sets
@10
4
Rear Delt Fly (Cable)
2 Sets
@10
5
JM Press
2 Sets
@10
6
Tricep Extension (Cable)
2 Sets
@10
Day 3
1
Hip Adductor (Machine)
2 Sets
@10
2
Straight Leg Calf Raise
2 Sets
@10
3
Hack Squat
2 Sets
@10
4
Seated Hamstring Curl
2 Sets
@10
5
Leg Extension
2 Sets
@10
6
Abs Crunch (Machine)
3 Sets
@10
Day 4
1
Lateral Raise (Cable)
2 Sets
@10
2
Shoulder Press (Machine)
2 Sets
@10
3
Rear Delt Fly (Cable)
2 Sets
@10
4
Preacher Curl (EZ Bar)
2 Sets
@10
5
Tricep Extension (Cable)
2 Sets
@10
6
Hammer Curl (Cable)
2 Sets
@10
7
JM Press
2 Sets
@10
Day 6
1
Hip Adductor (Machine)
2 Sets
@10
2
Straight Leg Calf Raise
2 Sets
@10
3
Hack Squat
2 Sets
@10
4
Seated Hamstring Curl
2 Sets
@10
5
Leg Extension
2 Sets
@10
6
Abs Crunch (Machine)
3 Sets
@10
Day 5
1
Chest Fly (Machine)
3 Sets
@10
2
Incline Chest Press (Machine)
2 Sets
@10
3
Lat Pulldown
1 Set
1 Set
@10
-
4
Chest Supported Row (Machine)
2 Sets
@10
5
Seated Row (Cable)
2 Sets
@10
6
Back Extension (Weighted)
2 Sets
@10