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Diesel Mode 6 Day Program

by David S.
30 athletes joined
5.0
(1 rating)

Program Description

Build as much muscle as possible by focusing on the stretch position!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 05, 2024 01:09
  • Last Edited
    Nov 27, 2024 12:08
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
12 reps
RPE 7
2
French Press
2
15 reps
RPE 7
3
Alternating Dumbbell Curl
2
15 reps
RPE 7
4
Abs Crunch (Machine)
2
15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
6
Preacher Curl (EZ Bar)
2
15 reps
RPE 7
7
Chest Fly (Machine)
2
15 reps
RPE 7
8
Lateral Raise (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
8 reps
12 reps
RPE 8
RPE 7
2
French Press
1
2
12 reps
15 reps
RPE 8
RPE 7
3
Alternating Dumbbell Curl
1
2
12 reps
15 reps
RPE 8
RPE 7
4
Abs Crunch (Machine)
3
15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
6
Preacher Curl (EZ Bar)
2
15 reps
RPE 7
7
Chest Fly (Machine)
2
15 reps
RPE 7
8
Lateral Raise (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
8 reps
12 reps
RPE 9
RPE 7
2
French Press
1
2
12 reps
15 reps
RPE 9
RPE 7
3
Alternating Dumbbell Curl
1
2
12 reps
15 reps
RPE 9
RPE 7
4
Abs Crunch (Machine)
3
15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
15 reps
RPE 7
7
Chest Fly (Machine)
3
15 reps
RPE 7
8
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
8 reps
12 reps
RPE 10
RPE 7
2
French Press
1
3
12 reps
15 reps
RPE 10
RPE 7
3
Alternating Dumbbell Curl
1
3
12 reps
15 reps
RPE 10
RPE 7
4
Abs Crunch (Machine)
3
15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
15 reps
RPE 7
7
Chest Fly (Machine)
3
15 reps
RPE 7
8
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
12 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7
4
Leg Extension
2
20 reps
RPE 7
5
Seated Hamstring Curl
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
8 reps
12 reps
RPE 8
RPE 7
2
Romanian Deadlift (Barbell)
1
2
8 reps
12 reps
RPE 8
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7
4
Leg Extension
2
20 reps
RPE 7
5
Seated Hamstring Curl
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
8 reps
12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
1
2
8 reps
12 reps
RPE 9
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Leg Extension
3
20 reps
RPE 7
5
Seated Hamstring Curl
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
8 reps
12 reps
RPE 10
RPE 7
2
Romanian Deadlift (Barbell)
1
3
8 reps
12 reps
RPE 10
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Leg Extension
3
20 reps
RPE 7
5
Seated Hamstring Curl
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
12 reps
RPE 7
2
T-Bar Row
2
12 reps
RPE 7
3
French Press
2
15 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Pulldown (Close Grip)
2
15 reps
RPE 7
6
Seated Row (Machine)
2
15 reps
RPE 7
7
Alternating Dumbbell Curl
2
15 reps
RPE 7
8
Abs Crunch (Machine)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 7
2
T-Bar Row
3
12 reps
RPE 7
3
French Press
3
15 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Pulldown (Close Grip)
2
15 reps
RPE 7
6
Seated Row (Machine)
2
15 reps
RPE 7
7
Alternating Dumbbell Curl
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 7
2
T-Bar Row
3
12 reps
RPE 7
3
French Press
3
15 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 7
6
Seated Row (Machine)
3
15 reps
RPE 7
7
Alternating Dumbbell Curl
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 7
2
T-Bar Row
3
12 reps
RPE 7
3
French Press
3
15 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 7
6
Seated Row (Machine)
3
15 reps
RPE 7
7
Alternating Dumbbell Curl
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
12 reps
RPE 7
2
French Press
2
15 reps
RPE 7
3
Alternating Dumbbell Curl
2
15 reps
RPE 7
4
Abs Crunch (Machine)
2
15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
6
Preacher Curl (EZ Bar)
2
15 reps
RPE 7
7
Chest Fly (Machine)
2
15 reps
RPE 7
8
Lateral Raise (Cable)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
8 reps
12 reps
RPE 8
RPE 7
2
French Press
1
2
12 reps
15 reps
RPE 8
RPE 7
3
Alternating Dumbbell Curl
1
2
12 reps
15 reps
RPE 8
RPE 7
4
Abs Crunch (Machine)
3
15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
6
Preacher Curl (EZ Bar)
2
15 reps
RPE 7
7
Chest Fly (Machine)
2
15 reps
RPE 7
8
Lateral Raise (Cable)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
8 reps
12 reps
RPE 9
RPE 7
2
French Press
1
2
12 reps
15 reps
RPE 9
RPE 7
3
Alternating Dumbbell Curl
1
2
12 reps
15 reps
RPE 9
RPE 7
4
Abs Crunch (Machine)
3
15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
15 reps
RPE 7
7
Chest Fly (Machine)
3
15 reps
RPE 7
8
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
8 reps
12 reps
RPE 10
RPE 7
2
French Press
1
3
12 reps
15 reps
RPE 10
RPE 7
3
Alternating Dumbbell Curl
1
3
12 reps
15 reps
RPE 10
RPE 7
4
Abs Crunch (Machine)
3
15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
15 reps
RPE 7
7
Chest Fly (Machine)
3
15 reps
RPE 7
8
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
12 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7
4
Leg Extension
2
20 reps
RPE 7
5
Seated Hamstring Curl
2
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
8 reps
12 reps
RPE 8
RPE 7
2
Romanian Deadlift (Barbell)
1
2
8 reps
12 reps
RPE 8
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7
4
Leg Extension
2
20 reps
RPE 7
5
Seated Hamstring Curl
2
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
8 reps
12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
1
2
8 reps
12 reps
RPE 9
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Leg Extension
3
20 reps
RPE 7
5
Seated Hamstring Curl
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
8 reps
12 reps
RPE 10
RPE 7
2
Romanian Deadlift (Barbell)
1
3
8 reps
12 reps
RPE 10
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Leg Extension
3
20 reps
RPE 7
5
Seated Hamstring Curl
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
12 reps
RPE 7
2
T-Bar Row
2
12 reps
RPE 7
3
French Press
2
15 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Pulldown (Close Grip)
2
15 reps
RPE 7
6
Seated Row (Machine)
2
15 reps
RPE 7
7
Alternating Dumbbell Curl
2
15 reps
RPE 7
8
Abs Crunch (Machine)
2
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 7
2
T-Bar Row
3
12 reps
RPE 7
3
French Press
3
15 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Pulldown (Close Grip)
2
15 reps
RPE 7
6
Seated Row (Machine)
2
15 reps
RPE 7
7
Alternating Dumbbell Curl
2
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 7
2
T-Bar Row
3
12 reps
RPE 7
3
French Press
3
15 reps
RPE 7
4
Alternating Dumbbell Curl
3
15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Lat Pulldown (Close Grip)
3
15 reps
RPE 7
7
Seated Row (Machine)
3
15 reps
RPE 7
8
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 7
2
T-Bar Row
3
12 reps
RPE 7
3
French Press
3
15 reps
RPE 7
4
Alternating Dumbbell Curl
3
15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Lat Pulldown (Close Grip)
3
15 reps
RPE 7
7
Seated Row (Machine)
3
15 reps
RPE 7
8
Abs Crunch (Machine)
3
15 reps
RPE 7
Week 1
1 / 4 Weeks
Day 3
1
Pull-Up (Neutral Grip, Weighted)
2 Sets
12 Reps
@7
2
T-Bar Row
2 Sets
12 Reps
@7
3
French Press
2 Sets
15 Reps
@7
4
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
5
Lat Pulldown (Close Grip)
2 Sets
15 Reps
@7
6
Seated Row (Machine)
2 Sets
15 Reps
@7
7
Alternating Dumbbell Curl
2 Sets
15 Reps
@7
8
Abs Crunch (Machine)
2 Sets
15 Reps
@7
Day 1
1
Incline Bench Press (Barbell)
2 Sets
12 Reps
@7
2
French Press
2 Sets
15 Reps
@7
3
Alternating Dumbbell Curl
2 Sets
15 Reps
@7
4
Abs Crunch (Machine)
2 Sets
15 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
6
Preacher Curl (EZ Bar)
2 Sets
15 Reps
@7
7
Chest Fly (Machine)
2 Sets
15 Reps
@7
8
Lateral Raise (Cable)
2 Sets
15 Reps
@7
Day 4
1
Incline Bench Press (Barbell)
2 Sets
12 Reps
@7
2
French Press
2 Sets
15 Reps
@7
3
Alternating Dumbbell Curl
2 Sets
15 Reps
@7
4
Abs Crunch (Machine)
2 Sets
15 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
6
Preacher Curl (EZ Bar)
2 Sets
15 Reps
@7
7
Chest Fly (Machine)
2 Sets
15 Reps
@7
8
Lateral Raise (Cable)
2 Sets
15 Reps
@7
Day 6
1
Pull-Up (Neutral Grip, Weighted)
2 Sets
12 Reps
@7
2
T-Bar Row
2 Sets
12 Reps
@7
3
French Press
2 Sets
15 Reps
@7
4
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
5
Lat Pulldown (Close Grip)
2 Sets
15 Reps
@7
6
Seated Row (Machine)
2 Sets
15 Reps
@7
7
Alternating Dumbbell Curl
2 Sets
15 Reps
@7
8
Abs Crunch (Machine)
2 Sets
15 Reps
@7
Day 2
1
High Bar Squat (Barbell)
2 Sets
12 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
12 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@7
4
Leg Extension
2 Sets
20 Reps
@7
5
Seated Hamstring Curl
2 Sets
20 Reps
@7
Day 5
1
High Bar Squat (Barbell)
2 Sets
12 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
12 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@7
4
Leg Extension
2 Sets
20 Reps
@7
5
Seated Hamstring Curl
2 Sets
20 Reps
@7
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
David S.Age 26, Man
4 months ago
6 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
On a bulk with this program going well so far 3 weeks in. The volume is higher than I’m used to but the bulk helps counter act the fatigue. Overall, one of the most effective programs I’ve run for hypertrophy.