Boston 6 Day Split

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6 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Upper lower 6 day split

Upper 1 8 exercises, 0 min

Barbell Bench Press	3x6 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
	3x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Tricep Extension	2x12 reps	rest: 60s
Cable Rope Face Pull	2x15 reps	rest: 60s

Lower 1 6 exercises, 0 min

Barbell Bulgarian Split Squat	3x8 reps	rest: 60s
Barbell Hip Thrust	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Cable Bicep Curl	3x10 reps	rest: 60s

Upper 2 7 exercises, 0 min

Barbell Incline Bench Press	4x5 reps	rest: 60s
Cable One-Arm Reverse Fly	3x10 reps	rest: 60s
Dumbbell Prone Incline Shrug	3x8 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Cable Upright Row	3x8 reps	rest: 60s
Cable One-Arm Lateral Raise	3x8 reps	rest: 60s

Lower 2 6 exercises, 0 min

Hack Squat	3x8 reps	rest: 60s
Barbell Romanian Deadlift	3x8 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Calf Press On Leg Press	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x12 reps	rest: 60s

Upper 3 6 exercises, 0 min

Machine Bench Press	4x6 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x6 reps	rest: 60s
Dumbbell Prone Incline Shrug	3x10 reps	rest: 60s
EZ Bar Tricep Extension	3x10 reps	rest: 60s
Cable Upright Row	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s

Lower 3 6 exercises, 0 min