Sergi Constance's workout plan is a 6-day split that runs in a fixed order: legs (quads), push, pull, legs (hamstrings), push, pull, then one rest day. Almost every exercise is done as a pyramid from 15 down to 8 reps, several are paired into supersets, and the weight goes up 2.5 kg (5 lb) as soon as you complete every rep.
Below is the full routine as it runs in Boost: every exercise for every day, sets and reps, how to load the pyramid, how to progress, what to do when you miss a day, his leg workout broken down, and a scaled-down version if you're newer to lifting.
Who is Sergi Constance?
Sergi Constance is a Spanish fitness model and actor, known to movie audiences for playing Zeus in Zack Snyder's Justice League. Boost is his training app, and the split in this article is the program he set for it.
That's the scope here: how he structures his training. You won't find guesses about his body weight or his supplement shelf. You also won't find a secret trick, because there isn't one. This is a classic bodybuilding split built on frequency, volume and progressive overload, which is exactly why it works.
The 6-day split at a glance
| Day | Workout | Muscles trained |
|---|---|---|
| Day 1 | Legs · Quads | Quads, hamstrings, calves |
| Day 2 | Push | Chest, shoulders, triceps |
| Day 3 | Pull | Back, biceps, abs |
| Day 4 | Legs · Hamstrings | Hamstrings, quads, calves |
| Day 5 | Push | Chest, shoulders, triceps |
| Day 6 | Pull | Back, biceps, abs |
| Day 7 | Rest | — |
Every major muscle group gets hit twice a week. That matches the research: Schoenfeld, Ogborn and Krieger's 2016 meta-analysis on training frequency found that working a muscle at least twice a week produced more growth than once a week. The two leg days are not copies of each other. Day 1 leads with quads, Day 4 leads with hamstrings, so each side of the thigh gets one session where it's trained fresh.
Sets, reps and the 15-to-8 pyramid
Nearly every lift is a pyramid: each set, the weight goes up and the reps come down.
| Set | Reps | Load |
|---|---|---|
| 1 | 15 | Light: groove the movement, warm the joint |
| 2 | 12 | Moderate |
| 3 | 10 | Challenging |
| 4 | 8 | The heaviest you can handle with clean form |
| 5 (when listed) | 8 | Same weight as set 4 |
The pyramid does two jobs at once. The early sets act as specific warm-ups, and the later sets give you heavy, close-to-failure work in the 8 to 10 range. The last set should leave you with roughly 0 to 2 reps in the tank. Abs are the exception: 4 sets of 20 reps, no pyramid.
Rest: 2 to 3 minutes on big compound lifts (leg press, hack squat, barbell row, stiff-leg deadlift) and 60 to 90 seconds on isolation work (extensions, raises, curls).
Day 1: Legs (quads)
| Exercise | Sets | Reps |
|---|---|---|
| Leg extension | 4 | 15 → 8 |
| Leg press, neutral stance | 4 | 15 → 8 |
| Hack squat | 4 | 15 → 8 |
| Barbell static lunge | 4 | 15 → 8 |
| Single-leg leg extension | 4 | 15 → 8 |
| Lying leg curl | 4 | 15 → 8 |
| Standing calf raise | 4 | 15 → 8 |
Days 2 and 5: Push (chest, shoulders, triceps)
| Exercise | Sets | Reps |
|---|---|---|
| Flat dumbbell or machine flyes | 5 | 15 → 8 |
| Incline dumbbell or machine press | 4 | 15 → 8 |
| Flat dumbbell press + superset | 4 | 15 → 8 |
| ↳ Close-grip press (dumbbell or barbell), dips or push-ups | 4 | 15 → 8 |
| Dumbbell lateral raise | 5 | 15 → 8 |
| Dumbbell or Smith machine shoulder press + superset | 4 | 15 → 8 |
| ↳ Dumbbell front raise | 4 | 15 → 8 |
| Cable rope upright row + superset | 4 | 15 → 8 |
| ↳ Rear delt dumbbell raise or reverse pec deck | 4 | 15 → 8 |
Rows marked ↳ are supersets with the exercise above: do one set of the first, go straight into one set of the second, and only then rest. Repeat for the listed number of rounds. Note that chest day opens with flyes, not presses. The pecs are pre-fatigued with an isolation move, so the presses that follow keep the tension on the chest instead of letting the shoulders and triceps take over.
Days 3 and 6: Pull (back, biceps, abs)
| Exercise | Sets | Reps |
|---|---|---|
| Chin-ups or underhand lat pulldown | 5 | 15 → 8 |
| Underhand barbell row | 4 | 15 → 8 |
| Close-grip seated cable row + superset | 4 | 15 → 8 |
| ↳ Close-grip lat pulldown | 4 | 15 → 8 |
| Cable or dumbbell bench pullover | 4 | 15 → 8 |
| Back extensions (lower back) | 4 | 15 → 8 |
| Standing dumbbell curl (alternating or both arms) | 5 | 15 → 8 |
| Preacher curl or concentration curl + superset | 4 | 15 → 8 |
| ↳ Dumbbell hammer curl | 4 | 15 → 8 |
| Floor or cable crunch + superset | 4 | 20 |
| ↳ Knee raises on dip station or hanging | 4 | 20 |
If you can't do 15 chin-ups with body weight yet, use the underhand pulldown so you can set the load for each step of the pyramid. The underhand grip on the first two lifts also puts real work on the biceps before a single curl. We break down the arm work in Sergi Constance's arm workout and the ab superset in his abs workout.
Day 4: Legs (hamstrings)
| Exercise | Sets | Reps |
|---|---|---|
| Lying leg curl | 4 | 15 → 8 |
| Seated or single-leg leg curl | 4 | 15 → 8 |
| Barbell stiff-leg deadlift | 4 | 15 → 8 |
| Leg extension | 4 | 15 → 8 |
| Standing calf raise | 4 | 15 → 8 |
Sergi Constance's leg workout, in detail
Across the two leg days you get roughly 24 sets for quads, 16 for hamstrings and 8 for calves per week, with glutes worked hard by the lunges and stiff-leg deadlifts. Here is what each lift is for and how to run it.
- Leg extension (first): it warms the knee and pre-fatigues the quads, so the heavy lifts that follow need less load to do the same job. Pause for a second at the top.
- Leg press, neutral stance: feet hip-width, mid-platform. Lower until your knees are well past 90 degrees without your lower back peeling off the pad.
- Hack squat: the main quad builder of the day. Control the descent and go as deep as your mobility allows while your heels stay down.
- Barbell static lunge: a split squat. Your feet stay planted, and you drop the back knee straight down toward the floor. Do all reps on one leg, then switch.
- Single-leg leg extension: one leg at a time, which exposes and corrects strength differences between sides.
- Lying and seated leg curls: the two variations train the hamstrings at different hip angles. Seated puts them in a longer, more stretched position.
- Stiff-leg deadlift: keep your back flat and push your hips back. Lower until you feel a strong hamstring stretch, usually around mid-shin, and stop before your lower back rounds. This is not a max-weight lift.
- Standing calf raise: full range. Pause in the bottom stretch for a second instead of bouncing.
How to progress every week
A routine without progression is just exercise. The rule in this plan is simple:
- Log every set: weight and reps.
- If last time you completed every prescribed rep on an exercise, add 2.5 kg (5 lb) this time.
- If you came up short, stay at the same weight until you complete it.
- For abs, add 2 reps instead of weight once you complete all the sets of 20.
On small dumbbell lifts like lateral raises, a 2.5 kg (5 lb) jump can be a big relative increase. If your gym's dumbbells jump in bigger steps, stay at the same weight and add a rep or two per set until the heavier pair is manageable. That's progressive overload in practice: give your body a slightly harder job than last time, every time.
How much volume is this?
A lot. Counting both sessions, chest gets about 26 direct sets a week, biceps about 26, and back and shoulders more than that. The research consensus puts the sweet spot for most lifters at 10 to 20 sets per muscle per week. Above that, extra volume tends to pay off only for trained lifters who recover well.
So if you've been training consistently for a year or more, sleep 7 to 9 hours and eat enough, you can run it as written. If you're newer, or your weights stall for several weeks while you feel beaten up, use the beginner version below.
Beginner version
If you've been lifting for less than about 6 months, keep the same order of days and change three things:
- 3 sets per exercise instead of 4 or 5.
- A shorter pyramid: 15, 12 and 10 reps. Form first, load second.
- Drop one exercise per session: the single-leg extension on Day 1, the front raise on push days (your front delts already get plenty from pressing) and the pullover on pull days.
After 8 to 12 weeks, when your weights stop climbing as easily, move up to the full plan.
Common mistakes
- Going heavy on set 1. The 15-rep set is a ramp-up, not a test. Burn out there and set 4 suffers.
- Resting between superset exercises. The pairing only saves time if you move straight from one to the other.
- Following the calendar instead of the sequence. Missed a day? Do the next workout, not the one "scheduled" for today.
- Adding weight before the reps are there. The 2.5 kg (5 lb) jump is earned by completing the reps, not by the week changing.
Sergi Constance's diet: what we can and can't tell you
People search for the Sergi Constance diet plan as much as for his workout, so let's be straight. We don't publish what Sergi personally eats, and any site that hands you "his exact meal plan" is guessing. Even if you had it, it would be calibrated to his body, his schedule and his goal, not yours.
What we can give you are the principles any good physique diet runs on:
| Goal | Calories | Protein |
|---|---|---|
| Build muscle | Surplus of about 200–300 kcal/day | 1.6–2.2 g/kg (about 0.7–1 g/lb) |
| Lose fat | Deficit of about 300–500 kcal/day, or roughly 0.5–1% of body weight lost per week | 1.6–2.2 g/kg, toward the higher end |
Morton and colleagues' 2018 meta-analysis found that the muscle-building benefit of protein levels off around 1.6 g/kg on average; the upper end of the range covers people who need more. Beyond protein, put a good share of your carbs around training to fuel a session this long, and treat sleep as part of the plan. In Boost, the diet isn't a copy of anyone's menu: it's set to your weight, goal and schedule, and adjusted as you go.
Is there a Sergi Constance workout plan PDF?
There's no official PDF from Boost, and the ones circulating online are not ours. Everything you need is on this page: the full split, every exercise, sets, reps and the progression rule. Print it or save it if that's how you like to train.
The version we keep up to date lives in the app. Boost serves each workout in sequence, so the missed-day rule takes care of itself, and shows you what you lifted last time along with the target for every set. A PDF can't do that, and that's the part that makes you progress.