logo
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
    Jun 18, 2025 10:30

Summary

Unlock your potential with the Total Domination program, a focused 4-week journey designed for serious lifters. Committing just four days a week, you'll engage in high-intensity supersets that target all major muscle groups, maximizing your strength and endurance. Each workout is crafted to push your limits, featuring compound movements like the Bench Press and Squat, ensuring you build muscle efficiently. Get ready to transform your physique and dominate your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.7%
Abs
10.2%
Triceps
9.8%
Chest
7.3%
Lats
7.3%
Front Delts
7.3%
Quadriceps
6.9%
Biceps
6.1%
Glutes
5.1%
Olympic
4.9%
Middle Delts
4.1%
Hamstrings
4.1%
Lower Back
3.7%
Forearms
3.7%
Rear Delts
2%
Other
2%
Adductors
0.7%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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