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Dominion - Technique, Balance | Force, Imposed

by Solomon
1 athletes joined

Program Description

This program is built for martial artists and those committed to becoming one. For practitioners developing real strength without sacrificing speed, timing, or movement. For those who understand that power is only valuable when it can be controlled. DOMINION builds force that transfers. Heavy lifts develop structure and authority. Conditioning sharpens endurance under pressure. Rotational power, footwork, and coordination remain intact. Muscle is earned, not chased. Fat loss is a byproduct of disciplined work. Every session reinforces balance, posture, and composure. This is not physique training. This is preparation for movement, contact, and consequence. No excess. No fragility. Only control, presence, and execution.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Jan 26, 2026 04:51
  • Last Edited
    Jan 26, 2026 11:44
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
15%
Glutes
12.7%
Quadriceps
12.4%
Upper Back
10.5%
Abs
7.2%
Lats
7.2%
Triceps
5.9%
Rear Delts
4.9%
Lower Back
4.2%
Front Delts
3.9%
Biceps
3.6%
Other
3.3%
Full-Body
2.6%
Adductors
2%
Middle Delts
2%
Chest
2%
Forearms
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 5
2A
Half Kneeling Arnold Press (Dumbbell)
3
6 reps
RPE 7-7.5
2B
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7-8
3A
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
RPE 7-8
3B
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
5A
Zottman Curl
3
8-10 reps
RPE 7-7.5
5B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7-8
6
Hand Weave Flow
2
2 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 6
2
Trap Bar Deadlift
5
2-3 reps
RPE 7.5-8
3A
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-7.5
3B
Single-Leg Leg Curl
3
10-12 reps
RPE 7
4A
Front-Foot Elevated Goblet Squat
3
6-8 reps
RPE 7
4B
Spanish Squat
3
8-10 reps
RPE 7
5
Prowler Push
4
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Intensity Conditioning
1
15-20 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Pull-Up (Neutral Grip, Bodyweight)
1
5-7 reps
RPE 7-8
3
Half-Kneeling Single-Arm Landmine Press
3
6 reps
RPE 7
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 7-7.5
5A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
5B
Face Pull
3
12-15 reps
RPE 7
6A
Zottman Curl
1
8-10 reps
RPE 7-7.5
6B
Farmer's Walk (Weighted)
1
AMRAP
RPE 7-8
7
Hand Weave Flow
2
2 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Romanian Deadlift (Barbell)
4
5-6 reps
RPE 7-7.5
3A
Split Squat (Hip-Locked) Glute Bias
3
6-8 reps
RPE 7
3B
Copenhagen Plank
3
AMRAP
RPE 7
4
Single Leg Romanian Deadlift
3
8 reps
RPE 6.5-7
5
Hamstring Curl
1
10-12 reps
RPE 7
6
Finisher
1
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-15 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-30 mins
RPE 6
2
Stretching
1
10-15 mins
RPE 7
3
Breathing
1
-
Week 1
1 / 1 Weeks
Day 5
1
Warm-Up
1 Set
8-10 mins
@7
2
Romanian Deadlift (Barbell)
4 Sets
5-6 Reps
@7-7.5
3A
Split Squat (Hip-Locked) Glute Bias
3 Sets
6-8 Reps
@7
3B
Copenhagen Plank
3 Sets
AMRAP
@7
4
Single Leg Romanian Deadlift
3 Sets
8 Reps
@6.5-7
5
Hamstring Curl
1 Set
10-12 Reps
@7
6
Finisher
1 Set
AMRAP
@7
Day 1
1
Warm-Up
1 Set
8-10 mins
@5
2A
Half Kneeling Arnold Press (Dumbbell)
3 Sets
6 Reps
@7-7.5
2B
Chest Supported Row (Dumbbell)
3 Sets
8-10 Reps
@7-8
3A
Pull-Up (Neutral Grip, Bodyweight)
4 Sets
6-8 Reps
@7-8
3B
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
4A
Lateral Raise (Lean-Away)
3 Sets
12-15 Reps
@7
4B
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@7
5A
Zottman Curl
3 Sets
8-10 Reps
@7-7.5
5B
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@7-8
6
Hand Weave Flow
2 Sets
2 mins
@6
Day 2
1
Warm-Up
1 Set
8-10 mins
@6
2
Trap Bar Deadlift
5 Sets
2-3 Reps
@7.5-8
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
@7-7.5
3B
Single-Leg Leg Curl
3 Sets
10-12 Reps
@7
4A
Front-Foot Elevated Goblet Squat
3 Sets
6-8 Reps
@7
4B
Spanish Squat
3 Sets
8-10 Reps
@7
5
Prowler Push
4 Sets
AMRAP
@7
Day 3
1
Low Intensity Conditioning
1 Set
15-20 mins
@7
2
Mobility Flow
1 Set
15-20 mins
@7
3
Hand Weave Flow
2 Sets
2 mins
@7
Day 4
1
Warm-Up
1 Set
8-10 mins
@7
2
Pull-Up (Neutral Grip, Bodyweight)
1 Set
5-7 Reps
@7-8
3
Half-Kneeling Single-Arm Landmine Press
3 Sets
6 Reps
@7
4
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
@7-7.5
5A
Lateral Raise (Lean-Away)
3 Sets
12-15 Reps
@7
5B
Face Pull
3 Sets
12-15 Reps
@7
6A
Zottman Curl
1 Set
8-10 Reps
@7-7.5
6B
Farmer's Walk (Weighted)
1 Set
AMRAP
@7-8
7
Hand Weave Flow
2 Sets
2 mins
@7
Day 6
1
Warm-Up
1 Set
10-15 mins
@7
2
Mobility Flow
1 Set
15-20 mins
@7
3
Hand Weave Flow
2 Sets
2 mins
@6
Day 7
1
Walk
1 Set
15-30 mins
@6
2
Stretching
1 Set
10-15 mins
@7
3
Breathing
1 Set
-