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BoostcampPNG

Full Body 6x week

by Noah M.
1 athletes joined

Program Description

This is how I would structure a full body routine over 6 days. A lot of solid movements with recovery and priority in mind. This program focuses more on quads and chest.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 09, 2025 10:21
  • Last Edited
    Jan 12, 2025 05:07
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
Lat Pulldown
3
6-12 reps
RPE 9
3
Seated Hamstring Curl
3
6-10 reps
RPE 9
4
Chest Fly (Machine)
2
8-15 reps
RPE 9
5
Hammer Curl
2
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
4 reps
RPE 8
RPE 7
2
Lat Pulldown
3
6-12 reps
RPE 9
3
Seated Hamstring Curl
3
6-10 reps
RPE 9
4
Chest Fly (Machine)
2
8-15 reps
RPE 9
5
Hammer Curl
2
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
5 reps
RPE 9
RPE 8
2
Lat Pulldown
3
6-12 reps
RPE 9
3
Seated Hamstring Curl
3
6-10 reps
RPE 9
4
Chest Fly (Machine)
2
8-15 reps
RPE 9
5
Hammer Curl
2
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
6 reps
RPE 8
RPE 7
2
Lat Pulldown
3
6-12 reps
RPE 9
3
Seated Hamstring Curl
3
6-10 reps
RPE 9
4
Chest Fly (Machine)
2
8-15 reps
RPE 9
5
Hammer Curl
2
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
4 reps
RPE 8.5
RPE 7
2
Lat Pulldown
3
6-12 reps
RPE 9
3
Seated Hamstring Curl
3
6-10 reps
RPE 9
4
Chest Fly (Machine)
2
8-15 reps
RPE 9
5
Hammer Curl
2
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
4 reps
RPE 9.5
RPE 8
2
Lat Pulldown
3
6-12 reps
RPE 9
3
Seated Hamstring Curl
3
6-10 reps
RPE 9
4
Chest Fly (Machine)
2
8-15 reps
RPE 9
5
Hammer Curl
2
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
Hip Thrust (Barbell)
3
5-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
Rear Delt Row
2
6-8 reps
RPE 10
5
Bayesian Curl
2
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
5 reps
4 reps
RPE 8
RPE 7
2
Hip Thrust (Barbell)
3
5-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
Rear Delt Row
2
6-8 reps
RPE 10
5
Bayesian Curl
2
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
6 reps
5 reps
RPE 9
RPE 8
2
Hip Thrust (Barbell)
3
5-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
Rear Delt Row
2
6-8 reps
RPE 10
5
Bayesian Curl
2
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
4 reps
6 reps
RPE 8
RPE 7
2
Hip Thrust (Barbell)
3
5-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
Rear Delt Row
2
6-8 reps
RPE 10
5
Bayesian Curl
2
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
5 reps
4 reps
RPE 9.5
RPE 7
2
Hip Thrust (Barbell)
3
5-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
Rear Delt Row
2
6-8 reps
RPE 10
5
Bayesian Curl
2
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
6 reps
4 reps
RPE 9.5
RPE 8
2
Hip Thrust (Barbell)
3
5-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
Rear Delt Row
2
6-8 reps
RPE 10
5
Bayesian Curl
2
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
4-8 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
5
Reverse Pec Deck
2
6-10 reps
RPE 10
6
Hip Abductor (Machine)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
4-8 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
5
Reverse Pec Deck
2
6-10 reps
RPE 10
6
Hip Abductor (Machine)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
4-8 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
5
Reverse Pec Deck
2
6-10 reps
RPE 10
6
Hip Abductor (Machine)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
4-8 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
5
Reverse Pec Deck
2
6-10 reps
RPE 10
6
Hip Abductor (Machine)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
4-8 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
5
Reverse Pec Deck
2
6-10 reps
RPE 10
6
Hip Abductor (Machine)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
4-8 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
5
Reverse Pec Deck
2
6-10 reps
RPE 10
6
Hip Abductor (Machine)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
3
Pullover (Machine)
3
8-12 reps
RPE 9
4
Leg Extension
3
6-10 reps
RPE 10
5
Lateral Raise (Machine)
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
5 reps
4 reps
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
3
Pullover (Machine)
3
8-12 reps
RPE 9
4
Leg Extension
3
6-10 reps
RPE 10
5
Lateral Raise (Machine)
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
6 reps
5 reps
RPE 9
RPE 8
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
3
Pullover (Machine)
3
8-12 reps
RPE 9
4
Leg Extension
3
6-10 reps
RPE 10
5
Lateral Raise (Machine)
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
4 reps
6 reps
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
3
Pullover (Machine)
3
8-12 reps
RPE 9
4
Leg Extension
3
6-10 reps
RPE 10
5
Lateral Raise (Machine)
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
5 reps
4 reps
RPE 8.5
RPE 7
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
3
Pullover (Machine)
3
8-12 reps
RPE 9
4
Leg Extension
3
6-10 reps
RPE 10
5
Lateral Raise (Machine)
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
6 reps
4 reps
RPE 9.5
RPE 8
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
3
Pullover (Machine)
3
8-12 reps
RPE 9
4
Leg Extension
3
6-10 reps
RPE 10
5
Lateral Raise (Machine)
3
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
4-8 reps
RPE 10
2
Hack Squat
3
5-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 9
4
Chest Press (Machine)
3
6-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9.5
6
Skull Crusher
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
4-8 reps
RPE 10
2
Hack Squat
3
5-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 9
4
Chest Press (Machine)
3
6-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9.5
6
Skull Crusher
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
4-8 reps
RPE 10
2
Hack Squat
3
5-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 9
4
Chest Press (Machine)
3
6-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9.5
6
Skull Crusher
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
4-8 reps
RPE 10
2
Hack Squat
3
5-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 9
4
Chest Press (Machine)
3
6-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9.5
6
Skull Crusher
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
4-8 reps
RPE 10
2
Hack Squat
3
5-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 9
4
Chest Press (Machine)
3
6-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9.5
6
Skull Crusher
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
4-8 reps
RPE 10
2
Hack Squat
3
5-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 9
4
Chest Press (Machine)
3
6-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9.5
6
Skull Crusher
2
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
Back Extension (Weighted)
3
6-12 reps
RPE 9
3
Seated Dip (Machine)
3
8-12 reps
RPE 9
4
Spider Curl
3
6-10 reps
RPE 9
5
Hip Adductor (Machine)
3
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5 reps
4 reps
RPE 8
RPE 7
2
Back Extension (Weighted)
3
6-12 reps
RPE 9
3
Seated Dip (Machine)
3
8-12 reps
RPE 9
4
Spider Curl
3
6-10 reps
RPE 9
5
Hip Adductor (Machine)
3
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
6 reps
5 reps
RPE 9
RPE 8
2
Back Extension (Weighted)
3
6-12 reps
RPE 9
3
Seated Dip (Machine)
3
8-12 reps
RPE 9
4
Spider Curl
3
6-10 reps
RPE 9
5
Hip Adductor (Machine)
3
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
4 reps
6 reps
RPE 8
RPE 7
2
Back Extension (Weighted)
3
6-12 reps
RPE 9
3
Seated Dip (Machine)
3
8-12 reps
RPE 9
4
Spider Curl
3
6-10 reps
RPE 9
5
Hip Adductor (Machine)
3
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5 reps
4 reps
RPE 8.5
RPE 7
2
Back Extension (Weighted)
3
6-12 reps
RPE 9
3
Seated Dip (Machine)
3
8-12 reps
RPE 9
4
Spider Curl
3
6-10 reps
RPE 9
5
Hip Adductor (Machine)
3
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
6 reps
4 reps
RPE 9.5
RPE 8
2
Back Extension (Weighted)
3
6-12 reps
RPE 9
3
Seated Dip (Machine)
3
8-12 reps
RPE 9
4
Spider Curl
3
6-10 reps
RPE 9
5
Hip Adductor (Machine)
3
10-20 reps
RPE 10
Week 1
1 / 6 Weeks
Day 5
1
T-Bar Row
4 Sets
4-8 Reps
@10
2
Hack Squat
3 Sets
5-10 Reps
@8
3
Seated Overhead Press (Dumbbell)
3 Sets
5-10 Reps
@9
4
Chest Press (Machine)
3 Sets
6-10 Reps
@9
5
Incline Curl (Dumbbell)
2 Sets
5-10 Reps
@9.5
6
Skull Crusher
2 Sets
10-15 Reps
@9
Day 3
1
Leg Press
4 Sets
8-12 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
4-8 Reps
@9
3
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@10
5
Reverse Pec Deck
2 Sets
6-10 Reps
@10
6
Hip Abductor (Machine)
3 Sets
10-20 Reps
@10
Day 6
1
Incline Bench Press (Barbell)
1 Set
3 Sets
4 Reps
6 Reps
@7
@6
2
Back Extension (Weighted)
3 Sets
6-12 Reps
@9
3
Seated Dip (Machine)
3 Sets
8-12 Reps
@9
4
Spider Curl
3 Sets
6-10 Reps
@9
5
Hip Adductor (Machine)
3 Sets
10-20 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
4 Reps
6 Reps
@7
@6
2
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
@9
3
Pullover (Machine)
3 Sets
8-12 Reps
@9
4
Leg Extension
3 Sets
6-10 Reps
@10
5
Lateral Raise (Machine)
3 Sets
6-12 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
3 Sets
4 Reps
6 Reps
@7
@6
2
Lat Pulldown
3 Sets
6-12 Reps
@9
3
Seated Hamstring Curl
3 Sets
6-10 Reps
@9
4
Chest Fly (Machine)
2 Sets
8-15 Reps
@9
5
Hammer Curl
2 Sets
6-10 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
Day 2
1
Bench Press (Paused)
1 Set
3 Sets
4 Reps
6 Reps
@7
@6
2
Hip Thrust (Barbell)
3 Sets
5-10 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
6-15 Reps
@10
4
Rear Delt Row
2 Sets
6-8 Reps
@10
5
Bayesian Curl
2 Sets
6-10 Reps
@10
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10