Boston 6 Day Split
Sport
Intermediate
Machine strength
Plan Details
The Boston 6 Day Split routine by BostonFrost is a 6 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Upper lower 6 day split
Routine detail
Day 1
Upper 1
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Low Cable Fly
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
2 Sets x 12 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
Day 2
Lower 1
Est. 0 min
6 exercises
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Day 3
Upper 2
Est. 0 min
7 exercises
Barbell Incline Bench Press
4 Sets x 5 Reps
Cable One-Arm Reverse Fly
3 Sets x 10 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Day 4
Lower 2
Est. 0 min
6 exercises
Hack Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Day 5
Upper 3
Est. 0 min
6 exercises
Machine Bench Press
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Dumbbell Prone Incline Shrug
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Day 6
Lower 3
Est. 0 min
6 exercises
Smith Machine Squat
3 Sets x 6 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Straight Leg Sit-Up
3 Sets x 12 Reps
