Six Day

by Manny Sepulveda

Program Description

Gain Muscle

Program Overview

Level
Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
70 minutes
Created
Jun 05, 2024 04:16
Last Edited
Jun 19, 2024 12:10

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

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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

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Lat Pulldown

4

12 reps

2

Barbell Row

3

8 reps

3

Bicep Curl (Dumbbell)

3

8 reps

4

Seated Row (Machine)

4

10 reps

5

Lat Prayer

3

12 reps

6

Hammer Curl

3

10 reps

Day 2

1

Incline Bench Press (Dumbbell)

4

8 reps

2

Bench Press (Paused)

3

6 reps

3

Dip (Bodyweight)

3

4

Lateral Raise (Cable)

3

12 reps

5

Chest Fly (Cable)

4

12 reps

6

Single Arm Tricep Extension (Cable)

4

12 reps

Day 3

1

High Bar Squat (Barbell)

4

8 reps

2

Stiff Leg Deadlift

3

7 reps

3

Leg Curl

3

15 reps

4

Lunge (Dumbbell)

3

10 reps

5

Seated Calf Raise

3

20 reps

Day 4

1

Lat Pulldown

4

12 reps

2

Dumbbell Row

3

8 reps

3

Bicep Curl (Dumbbell)

3

8 reps

4

Seated Row (Machine)

4

10 reps

5

Lat Prayer

3

12 reps

6

Hammer Curl

3

10 reps

Day 5

1

Overhead Press (Barbell)

4

8 reps

2

Incline Bench Press (Dumbbell)

3

10 reps

3

Single Arm Tricep Extension (Cable)

3

10 reps

4

Chest Fly (Cable)

4

12 reps

5

Lateral Raise (Cable)

3

8 reps

6

Dip (Bodyweight)

3

Day 6

1

High Bar Squat (Barbell)

4

8 reps

2

Stiff Leg Deadlift

3

7 reps

3

Leg Curl

3

15 reps

4

Lunge (Dumbbell)

3

10 reps

5

Hyperextension

3

6

Seated Calf Raise

3

20 reps

Day 5

1

Overhead Press (Barbell)

4 Sets

8 Reps

2

Incline Bench Press (Dumbbell)

3 Sets

10 Reps

3

Single Arm Tricep Extension (Cable)

3 Sets

10 Reps

4

Chest Fly (Cable)

4 Sets

12 Reps

5

Lateral Raise (Cable)

3 Sets

8 Reps

6

Dip (Bodyweight)

3 Sets

Day 1

1

Lat Pulldown

4 Sets

12 Reps

2

Barbell Row

3 Sets

8 Reps

3

Bicep Curl (Dumbbell)

3 Sets

8 Reps

4

Seated Row (Machine)

4 Sets

10 Reps

5

Lat Prayer

3 Sets

12 Reps

6

Hammer Curl

3 Sets

10 Reps

Day 2

1

Incline Bench Press (Dumbbell)

4 Sets

8 Reps

2

Bench Press (Paused)

3 Sets

6 Reps

3

Dip (Bodyweight)

3 Sets

4

Lateral Raise (Cable)

3 Sets

12 Reps

5

Chest Fly (Cable)

4 Sets

12 Reps

6

Single Arm Tricep Extension (Cable)

4 Sets

12 Reps

Day 6

1

High Bar Squat (Barbell)

4 Sets

8 Reps

2

Stiff Leg Deadlift

3 Sets

7 Reps

3

Leg Curl

3 Sets

15 Reps

4

Lunge (Dumbbell)

3 Sets

10 Reps

5

Hyperextension

3 Sets

6

Seated Calf Raise

3 Sets

20 Reps

Day 3

1

High Bar Squat (Barbell)

4 Sets

8 Reps

2

Stiff Leg Deadlift

3 Sets

7 Reps

3

Leg Curl

3 Sets

15 Reps

4

Lunge (Dumbbell)

3 Sets

10 Reps

5

Seated Calf Raise

3 Sets

20 Reps

Day 4

1

Lat Pulldown

4 Sets

12 Reps

2

Dumbbell Row

3 Sets

8 Reps

3

Bicep Curl (Dumbbell)

3 Sets

8 Reps

4

Seated Row (Machine)

4 Sets

10 Reps

5

Lat Prayer

3 Sets

12 Reps

6

Hammer Curl

3 Sets

10 Reps