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BoostcampPNG

Total Domination

by Jordan W.
7 athletes joined

Program Description

Develop Strength; through a variety of challenging compound lifts Develop Hypertrophy; through progressive overload and high training intensity Develop athleticism; through explosive technical coordination and core movements Day 1 Monday Day 2 Wednesday Day 3 Friday Day 4 Saturday

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Powerbuilding, Bodyweight Fitness, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 29, 2024 10:14
  • Last Edited
    Jan 23, 2025 01:34
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
1A
Bench Press (Barbell)
4
4-9 reps
RPE 9.5
1B
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 9.5
2A
Chin-Up (Weighted)
3
3-6 reps
RPE 10
2B
Military Press (Barbell)
3
6-10 reps
RPE 10
3
Squat (Barbell)
1
1
1-3 reps
5-10 reps
RPE 10
RPE 10
4A
Romanian Deadlift (Barbell)
3
5-9 reps
RPE 10
4B
Sissy Squat
3
AMRAP
RPE 10
5
Bent Leg Raise
4
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-9 reps
RPE 9.5
1B
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 9.5
2A
Chin-Up (Weighted)
3
3-6 reps
RPE 10
2B
Military Press (Barbell)
3
6-10 reps
RPE 10
3
Squat (Barbell)
1
1
1-3 reps
5-10 reps
RPE 10
RPE 10
4A
Romanian Deadlift (Barbell)
3
5-9 reps
RPE 10
4B
Sissy Squat
3
AMRAP
RPE 10
5
Bent Leg Raise
4
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-9 reps
RPE 9.5
1B
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 9.5
2A
Chin-Up (Weighted)
3
3-6 reps
RPE 10
2B
Military Press (Barbell)
3
6-10 reps
RPE 10
3
Squat (Barbell)
1
1
1-3 reps
5-10 reps
RPE 10
RPE 10
4A
Romanian Deadlift (Barbell)
3
5-9 reps
RPE 10
4B
Sissy Squat
3
AMRAP
RPE 10
5
Bent Leg Raise
4
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-9 reps
RPE 9.5
1B
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 9.5
2A
Chin-Up (Weighted)
3
3-6 reps
RPE 10
2B
Military Press (Barbell)
3
6-10 reps
RPE 10
3
Squat (Barbell)
1
1
1-3 reps
5-10 reps
RPE 10
RPE 10
4A
Romanian Deadlift (Barbell)
3
5-9 reps
RPE 10
4B
Sissy Squat
3
AMRAP
RPE 10
5
Bent Leg Raise
4
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
3-6 reps
RPE 9.5
1B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2A
Bent Over Row (Barbell)
3
5-9 reps
RPE 10
2B
Push Up
3
AMRAP
RPE 10
3
Power Clean
5
5 reps
RPE 8
4A
Skull Crusher (Barbell)
4
5-9 reps
RPE 10
4B
Incline Curl (Dumbbell)
4
5-9 reps
RPE 10
5
Decline Sit Up (Weighted)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
3-6 reps
RPE 9.5
1B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2A
Bent Over Row (Barbell)
3
5-9 reps
RPE 10
2B
Push Up
3
AMRAP
RPE 10
3
Power Clean
5
5 reps
RPE 8
4A
Skull Crusher (Barbell)
4
5-9 reps
RPE 10
4B
Incline Curl (Dumbbell)
4
5-9 reps
RPE 10
5
Decline Sit Up (Weighted)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
3-6 reps
RPE 9.5
1B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2A
Bent Over Row (Barbell)
3
5-9 reps
RPE 10
2B
Push Up
3
AMRAP
RPE 10
3
Power Clean
5
5 reps
RPE 8
4A
Skull Crusher (Barbell)
4
5-9 reps
RPE 10
4B
Incline Curl (Dumbbell)
4
5-9 reps
RPE 10
5
Decline Sit Up (Weighted)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
3-6 reps
RPE 9.5
1B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2A
Bent Over Row (Barbell)
3
5-9 reps
RPE 10
2B
Push Up
3
AMRAP
RPE 10
3
Power Clean
5
5 reps
RPE 8
4A
Skull Crusher (Barbell)
4
5-9 reps
RPE 10
4B
Incline Curl (Dumbbell)
4
5-9 reps
RPE 10
5
Decline Sit Up (Weighted)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
AMRAP
RPE 10
1B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 10
2A
Ring Dip
3
AMRAP
RPE 10
2B
Inverted Row
3
AMRAP
RPE 10
3
Hang Snatch
5
5 reps
RPE 8
4A
Hammer Curl
4
5-9 reps
RPE 10
4B
Upright Row (Dumbbell)
4
5-9 reps
RPE 10
5A
Russian Twist (Dumbbell)
3
AMRAP
RPE 10
5B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
AMRAP
RPE 10
1B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 10
2A
Ring Dip
3
AMRAP
RPE 10
2B
Inverted Row
3
AMRAP
RPE 10
3
Hang Snatch
5
5 reps
RPE 8
4A
Hammer Curl
4
5-9 reps
RPE 10
4B
Upright Row (Dumbbell)
4
5-9 reps
RPE 10
5A
Russian Twist (Dumbbell)
3
AMRAP
RPE 10
5B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
AMRAP
RPE 10
1B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 10
2A
Ring Dip
3
AMRAP
RPE 10
2B
Inverted Row
3
AMRAP
RPE 10
3
Hang Snatch
5
5 reps
RPE 8
4A
Hammer Curl
4
5-9 reps
RPE 10
4B
Upright Row (Dumbbell)
4
5-9 reps
RPE 10
5A
Russian Twist (Dumbbell)
3
AMRAP
RPE 10
5B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
AMRAP
RPE 10
1B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 10
2A
Ring Dip
3
AMRAP
RPE 10
2B
Inverted Row
3
AMRAP
RPE 10
3
Hang Snatch
5
5 reps
RPE 8
4A
Hammer Curl
4
5-9 reps
RPE 10
4B
Upright Row (Dumbbell)
4
5-9 reps
RPE 10
5A
Russian Twist (Dumbbell)
3
AMRAP
RPE 10
5B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
0.5-1 mins
RPE 9.5
2
Zercher Squat (Barbell)
3
5-9 reps
RPE 10
3A
Nordic Curl
3
AMRAP
RPE 9
3B
Reverse Nordic Curl
3
AMRAP
RPE 9
3C
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
4
Power Shrug
5
5 reps
RPE 9
5
Run
1
6 mins
RPE 8
6
100m Sprint
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
0.5-1 mins
RPE 9.5
2
Zercher Squat (Barbell)
3
5-9 reps
RPE 10
3A
Nordic Curl
3
AMRAP
RPE 9
3B
Reverse Nordic Curl
3
AMRAP
RPE 9
3C
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
4
Power Shrug
5
5 reps
RPE 9
5
Run
1
6 mins
RPE 8
6
100m Sprint
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
0.5-1 mins
RPE 9.5
2
Zercher Squat (Barbell)
3
5-9 reps
RPE 10
3A
Nordic Curl
3
AMRAP
RPE 9
3B
Reverse Nordic Curl
3
AMRAP
RPE 9
3C
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
4
Power Shrug
5
5 reps
RPE 9
5
Run
1
6 mins
RPE 8
6
100m Sprint
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
0.5-1 mins
RPE 9.5
2
Zercher Squat (Barbell)
3
5-9 reps
RPE 10
3A
Nordic Curl
3
AMRAP
RPE 9
3B
Reverse Nordic Curl
3
AMRAP
RPE 9
3C
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
4
Power Shrug
5
5 reps
RPE 9
5
Run
1
6 mins
RPE 8
6
100m Sprint
3
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 1
1A
Bench Press (Barbell)
4 Sets
4-9 Reps
@9.5
1B
Rear Delt Fly (Dumbbell)
4 Sets
8-12 Reps
@9.5
2A
Chin-Up (Weighted)
3 Sets
3-6 Reps
@10
2B
Military Press (Barbell)
3 Sets
6-10 Reps
@10
3
Squat (Barbell)
1 Set
1 Set
1-3 Reps
5-10 Reps
@10
@10
4A
Romanian Deadlift (Barbell)
3 Sets
5-9 Reps
@10
4B
Sissy Squat
3 Sets
AMRAP
@10
5
Bent Leg Raise
4 Sets
5-9 Reps
@10
Day 2
1A
Dip (Weighted)
4 Sets
3-6 Reps
@9.5
1B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
2A
Bent Over Row (Barbell)
3 Sets
5-9 Reps
@10
2B
Push Up
3 Sets
AMRAP
@10
3
Power Clean
5 Sets
5 Reps
@8
4A
Skull Crusher (Barbell)
4 Sets
5-9 Reps
@10
4B
Incline Curl (Dumbbell)
4 Sets
5-9 Reps
@10
5
Decline Sit Up (Weighted)
4 Sets
AMRAP
@10
Day 3
1A
Decline Push Up
3 Sets
AMRAP
@10
1B
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
AMRAP
@10
2A
Ring Dip
3 Sets
AMRAP
@10
2B
Inverted Row
3 Sets
AMRAP
@10
3
Hang Snatch
5 Sets
5 Reps
@8
4A
Hammer Curl
4 Sets
5-9 Reps
@10
4B
Upright Row (Dumbbell)
4 Sets
5-9 Reps
@10
5A
Russian Twist (Dumbbell)
3 Sets
AMRAP
@10
5B
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 4
1
Farmer's Walk (Weighted)
3 Sets
0.5-1 mins
@9.5
2
Zercher Squat (Barbell)
3 Sets
5-9 Reps
@10
3A
Nordic Curl
3 Sets
AMRAP
@9
3B
Reverse Nordic Curl
3 Sets
AMRAP
@9
3C
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@10
4
Power Shrug
5 Sets
5 Reps
@9
5
Run
1 Set
6 mins
@8
6
100m Sprint
3 Sets
AMRAP
@10