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 24, 2025 06:11

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

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

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

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

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

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

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 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