Dio’s Vampiric Transformation
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 1 | 0 reps |
| 2 | Hack Calf Raise | 5 | 0 reps |
| 3 | Leg Extension | 5 | 0 reps |
| 4 | Decline Situp (Weighted) | 4 | 0 reps |
| 5 | Neck Lateral Extension | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Machine shoulder press | 4 | 0 reps |
| 2 | Lat Pulldown | 4 | 0 reps |
| 3 | Push Up (Weighted) | 4 | 0 reps |
| 4 | Seated Wide-Grip Row (Cable) | 4 | 0 reps |
| 5 | Lateral Raise (Cable) | 3 | 0 reps |
| 6 | Shrug (Barbell) | 3 | 0 reps |
| 7 | Finger Curl | 5 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Tricep Extension (Cable) | 3 | 0 reps |
| 2 | Preacher Curl (Machine) | 3 | 0 reps |
| 3 | JM Press (Smith Machine) | 3 | 0 reps |
| 4 | Bicep Curl (Cable) | 3 | 0 reps |
| 5 | Overhead Tricep Extension (Machine) | 3 | 0 reps |
| 6 | Pinwheel Curl | 3 | 0 reps |
| 7 | Reverse Bicep Curl (EZ Bar) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 1 | 0 reps |
| 2 | Piana raise | 5 | 0 reps |
| 3 | Lying Leg Curl | 5 | 0 reps |
| 4 | Cable Crunch | 4 | 0 reps |
| 5 | Neck Curl | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Press (Machine) | 4 | 0 reps |
| 2 | Wide Grip Lat Pulldown | 4 | 0 reps |
| 3 | Lateral Raise (Cable) | 4 | 0 reps |
| 4 | Seated Row (Cable) | 4 | 0 reps |
| 5 | Chest Fly (Machine) | 3 | 0 reps |
| 6 | Shrug (Barbell) | 3 | 0 reps |
| 7 | Finger Curl | 5 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Tricep Extension (Cable) | 3 | 0 reps |
| 2 | Preacher Curl (Machine) | 3 | 0 reps |
| 3 | JM Press (Smith Machine) | 3 | 0 reps |
| 4 | Bicep Curl (Cable) | 3 | 0 reps |
| 5 | Overhead Tricep Extension (Machine) | 3 | 0 reps |
| 6 | Pinwheel Curl | 3 | 0 reps |
| 7 | Reverse Bicep Curl (EZ Bar) | 3 | 0 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Dio’s Vampiric Transformation is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 120 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.
Dio’s Vampiric Transformation 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Dio’s Vampiric Transformation 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
