Program Description
Unleash your inner strength with the Doom Guys Strength Program Version 2, a comprehensive 9-week journey designed for lifters at all levels. Train six days a week, dedicating just 60 minutes per session to build muscle and power through a balanced blend of bodybuilding, powerlifting, and powerbuilding techniques. This program is crafted to push your limits and enhance your performance in the gym, utilizing a full range of equipment. Get ready to transform your physique and elevate your strength with every rep!
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout60 minutes
- CreatedMar 04, 2026 02:53
- Last EditedMar 04, 2026 02:53
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.2%
Triceps
10.4%
Hamstrings
9.7%
Quadriceps
9%
Upper Back
9%
Front Delts
9%
Lats
7.5%
Biceps
6.7%
Chest
6%
Abs
4.5%
Middle Delts
4.5%
Lower Back
3.7%
Calves
3%
Adductors
2.2%
Forearms
1.5%
Rear Delts
1.5%
Abductors
0.7%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8 reps
8 reps
72.5%
67.5%
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
8 reps
8 reps
72.5%
67.5%
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
72.5%
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
82.5%
77.5%
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
5 reps
82.5%
77.5%
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
82.5%
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
87.5%
82.5%
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3 reps
3 reps
87.5%
82.5%
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
87.5%
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
72.5%
67.5%
2
Push Up
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Skull Crusher (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
72.5%
67.5%
2
Push Up
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Skull Crusher (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
72.5%
2
Push Up
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Skull Crusher (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
82.5%
77.5%
2
Push Up
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Skull Crusher (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
82.5%
77.5%
2
Push Up
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Skull Crusher (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
82.5%
2
Push Up
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Skull Crusher (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
87.5%
82.5%
2
Push Up
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Skull Crusher (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
3 reps
87.5%
82.5%
2
Push Up
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Skull Crusher (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
87.5%
2
Push Up
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Skull Crusher (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
8 reps
72.5%
67.5%
2
Leg Extension
3
-
3
Hip Thrust (Machine)
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
72.5%
67.5%
2
Leg Extension
3
-
3
Hip Thrust (Machine)
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
72.5%
2
Leg Extension
3
-
3
Hip Thrust (Machine)
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
82.5%
77.5%
2
Leg Extension
3
-
3
Hip Thrust (Machine)
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5 reps
82.5%
77.5%
2
Leg Extension
3
-
3
Hip Thrust (Machine)
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
82.5%
2
Leg Extension
3
-
3
Hip Thrust (Machine)
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
87.5%
82.5%
2
Leg Extension
3
-
3
Hip Thrust (Machine)
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3 reps
3 reps
87.5%
82.5%
2
Leg Extension
3
-
3
Hip Thrust (Machine)
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
87.5%
2
Leg Extension
3
-
3
Hip Thrust (Machine)
3
-
4
Calf Raise (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bent Over Row (Barbell)
3
-
3
Good Morning
3
-
4
Dumbbell Row
3
-
5
Bayesian Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bent Over Row (Barbell)
3
-
3
Good Morning
3
-
4
Dumbbell Row
3
-
5
Bayesian Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bent Over Row (Barbell)
3
-
3
Good Morning
3
-
4
Dumbbell Row
3
-
5
Bayesian Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bent Over Row (Barbell)
3
-
3
Good Morning
3
-
4
Dumbbell Row
3
-
5
Bayesian Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bent Over Row (Barbell)
3
-
3
Good Morning
3
-
4
Dumbbell Row
3
-
5
Bayesian Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bent Over Row (Barbell)
3
-
3
Good Morning
3
-
4
Dumbbell Row
3
-
5
Bayesian Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bent Over Row (Barbell)
3
-
3
Good Morning
3
-
4
Dumbbell Row
3
-
5
Bayesian Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bent Over Row (Barbell)
3
-
3
Good Morning
3
-
4
Dumbbell Row
3
-
5
Bayesian Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bent Over Row (Barbell)
3
-
3
Good Morning
3
-
4
Dumbbell Row
3
-
5
Bayesian Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
-
2
Military Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
-
2
Military Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
-
2
Military Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
-
2
Military Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
-
2
Military Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
-
2
Military Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
-
2
Military Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
-
2
Military Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
-
2
Military Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Leg Press
3
-
3
Hip Thrust (Machine)
3
-
4
Calf Raise (Machine)
3
-
5
Jump Squat
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Leg Press
3
-
3
Hip Thrust (Machine)
3
-
4
Calf Raise (Machine)
3
-
5
Jump Squat
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Leg Press
3
-
3
Hip Thrust (Machine)
3
-
4
Calf Raise (Machine)
3
-
5
Jump Squat
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Leg Press
3
-
3
Hip Thrust (Machine)
3
-
4
Calf Raise (Machine)
3
-
5
Jump Squat
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Leg Press
3
-
3
Hip Thrust (Machine)
3
-
4
Calf Raise (Machine)
3
-
5
Jump Squat
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Leg Press
3
-
3
Hip Thrust (Machine)
3
-
4
Calf Raise (Machine)
3
-
5
Jump Squat
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Leg Press
3
-
3
Hip Thrust (Machine)
3
-
4
Calf Raise (Machine)
3
-
5
Jump Squat
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Leg Press
3
-
3
Hip Thrust (Machine)
3
-
4
Calf Raise (Machine)
3
-
5
Jump Squat
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Leg Press
3
-
3
Hip Thrust (Machine)
3
-
4
Calf Raise (Machine)
3
-
5
Jump Squat
3
-
Week 1
1 / 9 Weeks
Day 1
1
Deadlift (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
72.5%
67.5%
67.5%
2
Pull-Up (Bodyweight)1 Set
1 Set
1 Set
-
-
-
3
Chest Supported Row (Dumbbell)1 Set
1 Set
1 Set
-
-
-
4
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
-
-
-
Day 2
1
Bench Press (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
72.5%
67.5%
67.5%
2
Push Up1 Set
1 Set
1 Set
-
-
-
3
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
-
-
-
4
Skull Crusher (Barbell)1 Set
1 Set
1 Set
-
-
-
Day 3
1
Squat (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
72.5%
67.5%
67.5%
2
Leg Extension1 Set
1 Set
1 Set
-
-
-
3
Hip Thrust (Machine)1 Set
1 Set
1 Set
-
-
-
4
Calf Raise (Machine)1 Set
1 Set
1 Set
-
-
-
Day 4
1
Pull-Up (Bodyweight)1 Set
1 Set
1 Set
-
-
-
2
Bent Over Row (Barbell)1 Set
1 Set
1 Set
-
-
-
3
Good Morning1 Set
1 Set
1 Set
-
-
-
4
Dumbbell Row1 Set
1 Set
1 Set
-
-
-
5
Bayesian Curl1 Set
1 Set
1 Set
-
-
-
Day 5
1
Bench Press (Paused)1 Set
1 Set
1 Set
-
-
-
2
Military Press (Barbell)1 Set
1 Set
1 Set
-
-
-
3
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
-
-
-
4
Lateral Raise (Cable)1 Set
1 Set
1 Set
-
-
-
5
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
-
-
-
Day 6
1
Squat (Paused)1 Set
1 Set
1 Set
-
-
-
2
Leg Press1 Set
1 Set
1 Set
-
-
-
3
Hip Thrust (Machine)1 Set
1 Set
1 Set
-
-
-
4
Calf Raise (Machine)1 Set
1 Set
1 Set
-
-
-
5
Jump Squat1 Set
1 Set
1 Set
-
-
-