AdvancedFree

Strength Series I: Doomslayer

Orry K.· May 2025

2athletes running this program

iOS & Android

Overview

Length

8 weeks

Days / week

6 days

Level

Advanced

Goal

Muscle

Equipment

Garage Gym

Session length

60 min

This program is a Strength Training program with the goal of building your physique to be similar to the Doomslayer. This is a Pull/Push/Legs Split with a slight twist to promote recovery. This split is not to be run analogous to the week. When you begin this program you will select a day which will be a constant rest day, regardless where this day falls on the program you will rest on this day. You will also have a floating rest day which will always follow your leg days regardless where this falls during the week. 2 Weeks on this program will look like this: In this example we will have our constant rest day be a Sunday. Monday/Tuesday/Wednesday: Pull 1/Push 1/Legs 1. Thursday: Rest. Friday/Saturday: Pull 2/Push 2. Sunday: Rest. Monday: Legs 2. Tuesday: Rest. Wednesday/Thursday/Friday: Pull 1/Push 1/Legs 1. Saturday/Sunday: Rest. In Summation: The floating rest day ALWAYS occurs at the end of a PPL cycle (after Leg days) and the constant rest day remains the same regardless of any variable. This program is intended and highly recommended to be ran in a Caloric Surplus, I recommend: Maintenance + 5-20% for calories, and 1-1.5g of Protein per pound of bodyweight. A Final Note: 'Leg Day 1 - Posterior Chain Focus' is split into week A and B this is programmed in already.

Who it's for

Advanced athletes looking to push past plateaus

Athletes focused on building muscle size

Athletes who can train 6 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Triceps

10.8%

Front Delts

Biceps

8.7%

Upper Back

8.2%

Abs

7.8%

Glutes

7.7%

Hamstrings

7.7%

Quadriceps

6.9%

Lats

6.7%

Chest

5.4%

Middle Delts

5.1%

Forearms

4.4%

Calves

3.1%

Lower Back

2.7%

Rear Delts

2.3%

Neck

2.1%

Adductors

1.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bent Over Row (Barbell)	2	3–6 reps	@9
		1	6–10 reps	@9
Superset
2A	Lat Pulldown (Close Grip)	3	6–12 reps	@9
2B	Alternating Dumbbell Curl	3	4–10 reps	@9
Superset
3A	Decline Sit Up (Weighted)	2	6–10 reps	@9
3B	Neck Curl	2	5–20 reps	@7
Superset
4A	Wrist Curls	1	30 reps	@9
4B	Shrug (Barbell)	1	30 reps	@9
4C	Rear Delt Fly (Cable)	1	30 reps	@9

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	2	3–6 reps	@9
		1	6–10 reps	@9
Superset
2A	Incline Bench Press (Barbell)	3	6–12 reps	@9
2B	Lateral Raise (Dumbbell)	3	8–15 reps	@9
Superset
3A	Overhead Press (Dumbbell)	2	6–10 reps	@9
3B	Reverse Bicep Curl (EZ Bar)	2	4–12 reps	@9
Superset
4A	Skull Crusher (Barbell)	1	30 reps	@9
4B	Kelso Shrug	1	30 reps	@9
4C	Plank	1	3 min	@9

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	1	1–3 reps	@10
		1	3–6 reps	@9
		1	6–10 reps	@9
Superset
2A	Zercher Squat (Barbell)	3	4–8 reps	@9
2B	Romanian Deadlift (Dumbbell)	3	6–12 reps	@9
Superset
3A	Standing Calf Raise	3	10–20 reps	@9
3B	Tricep Pushdown (Cable)	3	8–15 reps	@9

#	Exercise	Sets	Reps	Load
1	Pull-Up (Weighted)	3	4–8 reps	@9
Superset
2A	Chest Supported Row (Machine)	3	6–10 reps	@9
2B	Preacher Curl (EZ Bar)	3	4–12 reps	@9
Superset
3A	Lying Leg Raise	2	10–20 reps	@9
3B	Neck Extension	2	5–20 reps	@9
Superset
4A	Pullover (Dumbbell)	1	30 reps	@9
4B	Shrug (Barbell)	1	30 reps	@9
4C	Pronation Twist	1	30 reps	@9

#	Exercise	Sets	Reps	Load
1	Overhead Press (Barbell)	2	3–6 reps	@9
		1	6–10 reps	@9
Superset
2A	Incline Bench Press (Dumbbell)	3	6–10 reps	@9
2B	Wrist Curls	3	8–15 reps	@9
Superset
3A	Tricep Extension (Barbell)	2	6–12 reps	@9
3B	Lateral Raise (Dumbbell)	2	8–15 reps	@9
Superset
4A	Deficit Push Up	1	30 reps	@9
4B	Decline Sit Up (Weighted)	1	30 reps	@9
4C	Rear Delt Fly (Dumbbell)	1	30 reps	@9

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	2	3–6 reps	@9
		1	6–10 reps	@9
Superset
2A	Good Morning	3	4–8 reps	@9
2B	Split Squat (Dumbbell)	3	6–10 reps	@9
Superset
3A	Standing Calf Raise	3	10–20 reps	@9
3B	Hammer Curl (Dumbbell)	3	8–15 reps	@9

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Strength Series I: Doomslayer is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Strength Series I: Doomslayer is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Strength Series I: Doomslayer is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android