Intermediate–AdvancedFree

6 - Day Heavy Split Workout

Train 2 muscles a day - with enough frequency to grow fast, and enough recovery to stay strong. Smart volume. No burnout. Built for real results.

Mohit Mannewar· Jul 2025

5athletes running this program

iOS & Android

Overview

Length

8 weeks

Days / week

6 days

Level

Intermediate, Advanced

Goal

Strength

Equipment

Full Gym

Session length

50 min

The goal: ▪︎ Build size ▪︎ Stay lean Maximize fullness & symmetry Save this structure and follow it for 6-8 weeks. Want the full plan with exercises, sets & reps?

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on maximal strength

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

15.6%

Chest

11.8%

Front Delts

8.9%

Biceps

8.4%

Abs

7.8%

Upper Back

7.7%

Middle Delts

6.6%

Hamstrings

6.6%

Lats

5.6%

Glutes

5.6%

Quadriceps

4.3%

Lower Back

3.1%

Calves

2.4%

Forearms

2.3%

Rear Delts

2.2%

Adductors

0.8%

Abductors

0.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	2	8 reps	@7.5
		1	6 reps	@8.5
		1	6 reps	@9
2	Incline Bench Press (Dumbbell)	2	8 reps	@7.5
		1	6 reps	@8
		1	4 reps	@9
3	Dip (Weighted)	2	15 reps	@8
		1	12 reps	@9
4	Bench Press (Close Grip)	1	12 reps	@7.5
		1	10 reps	@8
		1	8 reps	@8.5
5	Overhead Tricep Extension (Cable)	2	12 reps	@7.5
		1	8 reps	@8
6	Tricep Rope Push Down (Cable)	1	15 reps	@8
		1	12 reps	@8.5
		1	12 reps	@9
7	Decline Crunch (Weighted)	1	25 reps	@7.5
		1	15 reps	@8.5
		1	15 reps	@9.5

#	Exercise	Sets	Reps	Load
1	Pull-Up (Weighted)	2	8 reps	@8
		2	6 reps	@8.5
2	Bent Over Row (Barbell)	2	8 reps	@7.5
		1	6 reps	@8.5
		1	6 reps	@9
3	Romanian Deadlift (Barbell)	1	12 reps	@7.5
		1	10 reps	@8
		1	8 reps	@8.5
		1	6 reps	@9
4	Bicep Curl (Barbell)	1	12 reps	@7.5
		1	8 reps	@8.5
		1	10 reps	@8
		1	6 reps	@9
5	Hammer Curl (Dumbbell)	2	12 reps	@7.5
		1	8 reps	@8.5
6	Reverse Cable Curl	2	15 reps	@7.5
		1	10 reps	@8
7	Oblique Side Bends	3	25 reps	@8

#	Exercise	Sets	Reps	Load
1	Seated Overhead Press (Barbell)	2	8 reps	@7.5
		2	6 reps	@8
2	Lateral Raise (Dumbbell)	2	25 reps	@7.5
		2	15 reps	@8
3	Squat (Barbell)	2	8 reps	@8
		1	4 reps	@8.5
		1	12 reps	@7.5
4	Leg Press	1	20 reps	@8
		1	12 reps	@8.5
		2	8 reps	@9
5	Leg Curl	2	15 reps	@7.5
		1	12 reps	@8
6	Hip Thrust (Machine)	1	12 reps	@7.5
		1	6 reps	@9.5
		1	3 reps	@10
7	Standing Calf Raise	1	25 reps	@8
		2	15 reps	@8
8	Plank With Oblique Twist	3	1 min	@8

#	Exercise	Sets	Reps	Load
1	Chest Fly (Cable)	2	20 reps	@7.5
		2	15 reps	@8
2	Chest Press (Machine)	1	15 reps	@7.5
		1	12 reps	@8
		1	12 reps	@8.5
3	Incline Chest Fly (Dumbbell)	2	15 reps	@7.5
		1	12 reps	@8
		1	10 reps	@8
4	Tricep Kickback	2	15 reps	@7.5
		1	12 reps	@8
5	Skull Crusher (Dumbbell)	1	15 reps	@7.5
		1	12 reps	@8
		1	10 reps	@8.5
6	Overhead Tricep Extension (Cable)	2	15 reps	@7.5
		1	10 reps	@8
7	Hanging Leg Raise	1	25 reps	@7.5
		1	20 reps	@7.5
		2	15 reps	@8

#	Exercise	Sets	Reps	Load
1	Wide Grip Lat Pulldown	2	15 reps	@7.5
		2	12 reps	@8
2	Seated Row (Cable)	1	15 reps	@7.5
		2	12 reps	@8
3	Straight Arm Pulldown	2	15 reps	@7.5
		1	12 reps	@8
4	Preacher Curl (Dumbbell)	1	12 reps	@7.5
		2	10 reps	@8
5	Incline Curl (Dumbbell)	1	12 reps	@7.5
		1	10 reps	@8
		1	8 reps	@8.5
6	Reverse Bicep Curl (Dumbbell)	1	15 reps	@8
		2	12 reps	@8.5
7	Side Crunch (Cable)	3	20 reps	@8

#	Exercise	Sets	Reps	Load
1	Arnold Press	2	12 reps	@7.5
		1	10 reps	@8
		1	8 reps	@8.5
		1	4 reps	@9
2	Lateral Raise (Dumbbell)	2	35 reps	@7.5
		2	12 reps	@8
3	Rear Delt Fly (Machine)	1	15 reps	@7.5
		2	12 reps	@8
4	Shrug (Barbell)	1	20 reps	@7.5
		2	15 reps	@8
		1	12 reps	@8.5
5	Stiff Leg Deadlift	1	15 reps	@7.5
		2	12 reps	@7.5
		1	8 reps	@8
6	Lunge (Dumbbell)	2	20 reps	@8
		2	15 reps	@8.5
7	Standing Calf Raise	4	20 reps	@8

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, 6 - Day Heavy Split Workout 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 50 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.

6 - Day Heavy Split Workout 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.

6 - Day Heavy Split Workout 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

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android