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6 week full body improvement

by James C.

Program Description

To increase strength as well as incorporating bodybuilding movements to form a power building plan with a clear focus on improving the squat and bench

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 27, 2025 07:48
  • Last Edited
    Feb 15, 2025 11:35
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
80%
2
Romanian Deadlift (Barbell)
2
6 reps
-
3
Shoulder Press (Machine)
1
2
6-8 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
8-10 reps
10-14 reps
-
-
5
Hammer Curl
1
1
8-10 reps
10-14 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
10 reps
3 reps
80%
82%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Shoulder Press (Machine)
1
2
6-8 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
8-10 reps
10-14 reps
-
-
5
Hammer Curl
1
1
8-10 reps
10-14 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
86.5%
2
Romanian Deadlift (Barbell)
2
6 reps
-
3
Shoulder Press (Machine)
1
2
6-8 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
8-10 reps
10-14 reps
-
-
5
Hammer Curl
1
1
8-10 reps
10-14 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
88.5%
90%
91.5%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Shoulder Press (Machine)
1
2
6-8 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
8-10 reps
10-14 reps
-
-
5
Hammer Curl
1
1
8-10 reps
10-14 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Romanian Deadlift (Barbell)
2
6 reps
-
3
Bicep Curl (Dumbbell)
2
10-24 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Take The Rest Of Week 5 Off, Take Week 6 As A Deload If Necessary
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3-3 reps
3-3 reps
2-2 reps
1-1 reps
1-1 reps
4-6 reps
75%
80%
85%
88%
90%
80%
2
Pull-Up (Weighted)
1
2
4-6 reps
8-12 reps
-
-
3
Dip (Weighted)
2
1
5-8 reps
8-12 reps
-
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
1
1
10-24 reps
16-24 reps
-
-
6
Concentration Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3-3 reps
2-2 reps
1-1 reps
1-1 reps
1-1 reps
4-6 reps
75%
80%
85%
90%
92%
80%
2
Pull-Up (Weighted)
1
2
4-6 reps
8-12 reps
-
-
3
Dip (Weighted)
2
1
5-8 reps
8-12 reps
-
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
1
1
10-24 reps
16-24 reps
-
-
6
Concentration Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3 reps
2 reps
1 reps
1 reps
1 reps
1 reps
70%
75%
80%
85%
90%
95%
2
Pull-Up (Weighted)
1
2
4-6 reps
8-12 reps
-
-
3
Dip (Weighted)
2
1
5-8 reps
8-12 reps
-
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
1
1
10-24 reps
16-24 reps
-
-
6
Concentration Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
2-
1-
2-
2-
5-9 reps
75%
82%
90%
93%
80%
2
Pull-Up (Weighted)
1
2
4-6 reps
8-12 reps
-
-
3
Dip (Weighted)
2
1
5-8 reps
8-12 reps
-
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
1
1
10-24 reps
16-24 reps
-
-
6
Concentration Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Romanian Deadlift (Barbell)
2
6 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
4
Bench Press (Close Grip)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
10 reps
3 reps
81.5%
84%
2
Romanian Deadlift (Barbell)
2
6 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
4
Bench Press (Close Grip)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
87.5%
2
Romanian Deadlift (Barbell)
2
6 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
4
Bench Press (Close Grip)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3-
1-2 reps
91.5%
95%
2
Romanian Deadlift (Barbell)
2
6 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
4
Bench Press (Close Grip)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3-3 reps
2-2 reps
2-2 reps
5-9 reps
73%
83%
90%
80%
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
10-12 reps
-
-
-
4
Bicep Curl (Cable)
1
2
6-8 reps
8-12 reps
-
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lat Pulldown
1
2
6-8 reps
8-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3-3 reps
2-2 reps
2-2 reps
5-9 reps
75%
83%
92%
80%
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
10-12 reps
-
-
-
4
Bicep Curl (Cable)
1
2
6-8 reps
8-12 reps
-
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lat Pulldown
1
2
6-8 reps
8-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
2 reps
2 reps
73%
78%
88%
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
10-12 reps
-
-
-
4
Bicep Curl (Cable)
1
2
6-8 reps
8-12 reps
-
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lat Pulldown
1
2
6-8 reps
8-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3-3 reps
2-2 reps
2-2 reps
1-1 reps
1-1 reps
5-9 reps
75%
85%
91%
95%
97%
80%
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
10-12 reps
-
-
-
4
Bicep Curl (Cable)
1
2
6-8 reps
8-12 reps
-
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lat Pulldown
1
2
6-8 reps
8-12 reps
-
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
80%
2
Romanian Deadlift (Barbell)
2 Sets
6 Reps
-
3
Shoulder Press (Machine)
1 Set
2 Sets
6-8 Reps
10-12 Reps
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
8-10 Reps
10-14 Reps
-
-
5
Hammer Curl
1 Set
1 Set
8-10 Reps
10-14 Reps
-
-
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
70%
2
Romanian Deadlift (Barbell)
2 Sets
6 Reps
-
3
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
-
4
Bench Press (Close Grip)
2 Sets
6-10 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3-3 Reps
3-3 Reps
2-2 Reps
1-1 Reps
1-1 Reps
4-6 Reps
75%
80%
85%
88%
90%
80%
2
Pull-Up (Weighted)
1 Set
2 Sets
4-6 Reps
8-12 Reps
-
-
3
Dip (Weighted)
2 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
4
Incline Chest Press (Machine)
3 Sets
8-12 Reps
-
5
Bicep Curl (Dumbbell)
1 Set
1 Set
10-24 Reps
16-24 Reps
-
-
6
Concentration Curl
3 Sets
8-12 Reps
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3-3 Reps
2-2 Reps
2-2 Reps
5-9 Reps
73%
83%
90%
80%
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
3-5 Reps
5-8 Reps
10-12 Reps
-
-
-
4
Bicep Curl (Cable)
1 Set
2 Sets
6-8 Reps
8-12 Reps
-
-
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
6
Lat Pulldown
1 Set
2 Sets
6-8 Reps
8-12 Reps
-
-