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DWARFSLAYER!!

by Jacob B.

Program Description

Get as yoked as possible. Maximize your upper back, traps and neck. become solid like an oak stump.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 29, 2025 05:00
  • Last Edited
    Oct 29, 2025 05:21
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.2%
Quadriceps
12%
Hamstrings
10.6%
Lats
10.4%
Triceps
9.8%
Biceps
9.7%
Front Delts
6.1%
Glutes
5.8%
Neck
4.8%
Middle Delts
4.6%
Chest
3.8%
Lower Back
3.2%
Abs
2.7%
Rear Delts
1.9%
Forearms
1.1%
Adductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Anterior Delt Press (AD)
4
10-12 reps
-
3
T-Bar Row
3
12 reps
-
4
French Press
3
12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Reverse Pec Deck
3
12 reps
-
7
Bicep Curl (Barbell)
4
10 reps
-
8
Neck Curl
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Seated Anterior Delt Press (AD)
4
10-12 reps
-
3
T-Bar Row
3
12 reps
-
4
French Press
3
12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Reverse Pec Deck
3
12 reps
-
7
Bicep Curl (Barbell)
4
10 reps
-
8
Neck Curl
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
75%
85%
95%
2
Seated Anterior Delt Press (AD)
2
10-12 reps
-
3
T-Bar Row
3
12 reps
-
4
French Press
3
12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Reverse Pec Deck
2
12 reps
-
7
Bicep Curl (Barbell)
4
10 reps
-
8
Neck Curl
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
-
2
Seated Anterior Delt Press (AD)
4
10-12 reps
-
3
T-Bar Row
3
12 reps
-
4
French Press
3
12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Reverse Pec Deck
3
12 reps
-
7
Bicep Curl (Barbell)
4
10 reps
-
8
Neck Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Hack Squat
4
8-12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Shrug (Machine)
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Leg Extension
4
12-20 reps
-
7
Neck Harness Extensions
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Hack Squat
4
8-12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Shrug (Machine)
4
12 reps
-
5
Leg Extension
4
12-20 reps
-
6
Leg Curl
4
12 reps
-
7
Neck Harness Extensions
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
75%
85%
95%
2
Hack Squat
4
8-12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Shrug (Machine)
4
12 reps
-
5
Leg Extension
4
12-20 reps
-
6
Leg Curl
4
12 reps
-
7
Neck Harness Extensions
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
AMRAP
-
2
Hack Squat
4
8-12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Shrug (Machine)
4
12 reps
-
5
Leg Extension
4
12-20 reps
-
6
Leg Curl
4
12 reps
-
7
Neck Harness Extensions
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Larsen Press (Barbell)
3
10 reps
-
3
T-Bar Row
3
6-12 reps
-
4
High Row
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
4
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Neck Curl
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Larsen Press (Barbell)
3
10 reps
-
3
T-Bar Row
3
6-12 reps
-
4
High Row
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
4
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Neck Curl
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
75%
85%
95%
2
Larsen Press (Barbell)
3
10 reps
-
3
T-Bar Row
3
6-12 reps
-
4
High Row
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
4
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Neck Curl
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
60%
2
Larsen Press (Barbell)
3
10 reps
-
3
T-Bar Row
3
6-12 reps
-
4
High Row
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
4
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Neck Curl
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-12 reps
-
4
Shrug (Machine)
3
10-15 reps
-
5
Leg Extension
4
12-15 reps
-
6
Leg Curl
4
12-15 reps
-
7
Neck Harness Extensions
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Bent Over Row (Barbell)
3
6-12 reps
-
4
Shrug (Machine)
3
10-15 reps
-
5
Leg Extension
4
12-15 reps
-
6
Leg Curl
4
12-15 reps
-
7
Neck Harness Extensions
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
2
6 reps
-
3
Bent Over Row (Barbell)
3
6-12 reps
-
4
Shrug (Machine)
3
10-15 reps
-
5
Leg Extension
4
12-15 reps
-
6
Leg Curl
4
12-15 reps
-
7
Neck Harness Extensions
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
75%
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Bent Over Row (Barbell)
3
6-12 reps
-
4
Shrug (Machine)
3
10-15 reps
-
5
Leg Extension
4
12-15 reps
-
6
Leg Curl
4
12-15 reps
-
7
Neck Harness Extensions
4
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Seated Anterior Delt Press (AD)
4 Sets
10-12 Reps
-
3
T-Bar Row
3 Sets
12 Reps
-
4
French Press
3 Sets
12 Reps
-
5
Lat Pulldown
3 Sets
6-12 Reps
-
6
Reverse Pec Deck
3 Sets
12 Reps
-
7
Bicep Curl (Barbell)
4 Sets
10 Reps
-
8
Neck Curl
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Hack Squat
4 Sets
8-12 Reps
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Shrug (Machine)
4 Sets
12 Reps
-
5
Leg Curl
4 Sets
12 Reps
-
6
Leg Extension
4 Sets
12-20 Reps
-
7
Neck Harness Extensions
3 Sets
12 Reps
-
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Larsen Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
T-Bar Row
3 Sets
6-12 Reps
-
4
High Row
3 Sets
8-12 Reps
-
5
Hammer Curl (Dumbbell)
4 Sets
12 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
7
Neck Curl
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
3
Bent Over Row (Barbell)
3 Sets
6-12 Reps
-
4
Shrug (Machine)
3 Sets
10-15 Reps
-
5
Leg Extension
4 Sets
12-15 Reps
-
6
Leg Curl
4 Sets
12-15 Reps
-
7
Neck Harness Extensions
4 Sets
12 Reps
-