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MI6 Method

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Program Description

**MI6 Method** is an intense 8-week workout program designed to push your limits and build strength across all major muscle groups. With 32 training sessions spread over the weeks, you'll engage in a variety of exercises including barbell and dumbbell lifts, bodyweight movements, and cable workouts. Each session is crafted to enhance muscle hypertrophy and improve overall fitness, ensuring you stay motivated and challenged throughout. Get ready to transform your physique and elevate your performance with this structured and effective training plan!

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 14, 2025 12:37
  • Last Edited
    Sep 14, 2025 12:58
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.8%
Upper Back
15.7%
Chest
12.5%
Lats
11.4%
Front Delts
10.5%
Abs
9.4%
Middle Delts
7%
Biceps
6.9%
Quadriceps
2.2%
Rear Delts
2.1%
Glutes
1.7%
Hamstrings
1.7%
Forearms
1.2%
Lower Back
1.1%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Dip (Weighted)
4
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Dip (Weighted)
4
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Dip (Weighted)
4
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Dip (Weighted)
4
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Dip (Weighted)
4
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Dip (Weighted)
4
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Dip (Weighted)
4
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Dip (Weighted)
4
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Wood Chop
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Wood Chop
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Wood Chop
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Wood Chop
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Wood Chop
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Wood Chop
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Wood Chop
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Wood Chop
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Arnold Press
4
8 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Incline Chest Fly (Dumbbell)
3
12 reps
-
5
Lying Tricep Extension (Barbell)
3
12 reps
-
6
Plank to Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Arnold Press
4
8 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Incline Chest Fly (Dumbbell)
3
12 reps
-
5
Lying Tricep Extension (Barbell)
3
12 reps
-
6
Plank to Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Arnold Press
4
8 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Incline Chest Fly (Dumbbell)
3
12 reps
-
5
Lying Tricep Extension (Barbell)
3
12 reps
-
6
Plank to Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Arnold Press
4
8 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Incline Chest Fly (Dumbbell)
3
12 reps
-
5
Lying Tricep Extension (Barbell)
3
12 reps
-
6
Plank to Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Arnold Press
4
8 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Incline Chest Fly (Dumbbell)
3
12 reps
-
5
Lying Tricep Extension (Barbell)
3
12 reps
-
6
Plank to Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Arnold Press
4
8 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Incline Chest Fly (Dumbbell)
3
12 reps
-
5
Lying Tricep Extension (Barbell)
3
12 reps
-
6
Plank to Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Arnold Press
4
8 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Incline Chest Fly (Dumbbell)
3
12 reps
-
5
Lying Tricep Extension (Barbell)
3
12 reps
-
6
Plank to Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Arnold Press
4
8 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Incline Chest Fly (Dumbbell)
3
12 reps
-
5
Lying Tricep Extension (Barbell)
3
12 reps
-
6
Plank to Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Side Bend (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Side Bend (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Side Bend (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Side Bend (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Side Bend (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Side Bend (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Side Bend (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Side Bend (Dumbbell)
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
5 Reps
-
2
Overhead Press (Barbell)
4 Sets
6 Reps
-
3
Dip (Weighted)
4 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
6
Hanging Leg Raise
3 Sets
12 Reps
-
Day 2
1
Chin-Up (Bodyweight)
4 Sets
8 Reps
-
2
Barbell Row
4 Sets
8 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
5
Face Pull
3 Sets
12 Reps
-
6
Wood Chop
3 Sets
12 Reps
-
Day 3
1
Bench Press (Dumbbell)
4 Sets
8 Reps
-
2
Arnold Press
4 Sets
8 Reps
-
3
Dip (Bodyweight)
3 Sets
12 Reps
-
4
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
-
5
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
-
6
Plank to Push Up
3 Sets
10 Reps
-
Day 4
1
Trap Bar Deadlift
4 Sets
5 Reps
-
2
Chin-Up (Bodyweight)
4 Sets
8 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Bicep Curl (Barbell)
3 Sets
10 Reps
-
5
Shrug (Dumbbell)
3 Sets
12 Reps
-
6
Side Bend (Dumbbell)
3 Sets
12 Reps
-