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BoostcampPNG

Super 6 (Short on time)

by Philip G.
2 athletes joined

Program Description

A body part split for people looking for moderate volume, workouts that can be done in 35-45 minutes and are great if you’re in a funk or lacking motivation or just finished a program and aren’t ready to jump to back into a more intense routine. Progression: Use double progression or dynamic double progression. Certain exercises use 1 working set to failure method with 1 back off set. Progress in weight as often as you can on those. Feel free to add in more exercises where you find the program is lacking or according to your preference.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 30, 2024 12:30
  • Last Edited
    Jan 24, 2025 04:30
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
8 reps
12 reps
-
-
2
Dip (Weighted)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
8 reps
12 reps
-
-
2
Dip (Weighted)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
8 reps
12 reps
-
-
2
Dip (Weighted)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
8 reps
12 reps
-
-
2
Dip (Weighted)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
8 reps
12 reps
-
-
2
Dip (Weighted)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
8 reps
12 reps
-
-
2
Dip (Weighted)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
8 reps
12 reps
-
-
2
Dip (Weighted)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
8 reps
12 reps
-
-
2
Dip (Weighted)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
8 reps
12 reps
-
-
2
Dip (Weighted)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
8 reps
12 reps
-
-
2
Dip (Weighted)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
8 reps
12 reps
-
-
2
Dip (Weighted)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
8 reps
12 reps
-
-
2
Dip (Weighted)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Tricep Kickback
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
8 reps
12 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shoulder Press (Plate Loaded)
3
8 reps
-
6
Upright Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
8 reps
12 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shoulder Press (Plate Loaded)
3
8 reps
-
6
Upright Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
8 reps
12 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shoulder Press (Plate Loaded)
3
8 reps
-
6
Upright Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
8 reps
12 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shoulder Press (Plate Loaded)
3
8 reps
-
6
Upright Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
8 reps
12 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shoulder Press (Plate Loaded)
3
8 reps
-
6
Upright Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
8 reps
12 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shoulder Press (Plate Loaded)
3
8 reps
-
6
Upright Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
8 reps
12 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shoulder Press (Plate Loaded)
3
8 reps
-
6
Upright Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
8 reps
12 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shoulder Press (Plate Loaded)
3
8 reps
-
6
Upright Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
8 reps
12 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shoulder Press (Plate Loaded)
3
8 reps
-
6
Upright Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
8 reps
12 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shoulder Press (Plate Loaded)
3
8 reps
-
6
Upright Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
8 reps
12 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shoulder Press (Plate Loaded)
3
8 reps
-
6
Upright Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
8 reps
12 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shoulder Press (Plate Loaded)
3
8 reps
-
6
Upright Row (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
10 reps
-
2
Lat Pulldown
1
1
8 reps
12 reps
-
-
3
Single Arm Iso Row
3
8 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
8 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
10 reps
-
2
Lat Pulldown
1
1
8 reps
12 reps
-
-
3
Single Arm Iso Row
3
8 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
8 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
10 reps
-
2
Lat Pulldown
1
1
8 reps
12 reps
-
-
3
Single Arm Iso Row
3
8 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
8 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
10 reps
-
2
Lat Pulldown
1
1
8 reps
12 reps
-
-
3
Single Arm Iso Row
3
8 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
8 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
10 reps
-
2
Lat Pulldown
1
1
8 reps
12 reps
-
-
3
Single Arm Iso Row
3
8 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
8 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
10 reps
-
2
Lat Pulldown
1
1
8 reps
12 reps
-
-
3
Single Arm Iso Row
3
8 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
8 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
10 reps
-
2
Lat Pulldown
1
1
8 reps
12 reps
-
-
3
Single Arm Iso Row
3
8 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
8 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
10 reps
-
2
Lat Pulldown
1
1
8 reps
12 reps
-
-
3
Single Arm Iso Row
3
8 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
8 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
10 reps
-
2
Lat Pulldown
1
1
8 reps
12 reps
-
-
3
Single Arm Iso Row
3
8 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
8 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
10 reps
-
2
Lat Pulldown
1
1
8 reps
12 reps
-
-
3
Single Arm Iso Row
3
8 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
8 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
10 reps
-
2
Lat Pulldown
1
1
8 reps
12 reps
-
-
3
Single Arm Iso Row
3
8 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
8 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
10 reps
-
2
Lat Pulldown
1
1
8 reps
12 reps
-
-
3
Single Arm Iso Row
3
8 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
8 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Chest Press (Machine)
1 Set
1 Set
8 Reps
12 Reps
-
-
2
Dip (Weighted)
3 Sets
10 Reps
-
3
Pec Deck (Machine)
3 Sets
12 Reps
-
4
Reverse Pec Deck
3 Sets
10 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
-
6
Tricep Kickback
3 Sets
10 Reps
-
Day 2
1
Seated Hamstring Curl
1 Set
1 Set
8 Reps
12 Reps
-
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
3
Hip Abductor (Machine)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
5
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
-
6
Upright Row (Cable)
3 Sets
10 Reps
-
Day 3
1
Lat Prayer
3 Sets
10 Reps
-
2
Lat Pulldown
1 Set
1 Set
8 Reps
12 Reps
-
-
3
Single Arm Iso Row
3 Sets
8 Reps
-
4
Shrug (Dumbbell)
3 Sets
10 Reps
-
5
Hammer Curl
3 Sets
8 Reps
-
6
Bicep Curl (Machine)
3 Sets
10 Reps
-
Day 4
1
Seated Hamstring Curl
3 Sets
10 Reps
-
2
Hack Squat
3 Sets
8 Reps
-
3
Leg Press (45 Degrees)
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Standing Calf Raise
4 Sets
10 Reps
-
6
Cable Crunch
4 Sets
10 Reps
-