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BoostcampPNG

Mad Dogs Only

by Paddy R.

Program Description

Great program for strength, size, fat loss and those who love high volume. All workouts to be done under 50 minutes. Superset the main lifts with accessory lift. Eg. DL, abs x3 dl push,dl pull x 3, dl push, dl pull x3. Feel free to change out the accessory lifts, this is just a template. This program is based on Wendlers 531 programming. Increase upper body TM by 2.5kg and lower body TM by 5kg after each cycle if needed. Choose correct Training Max and try taking as little recovery time between sets as possible.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 10, 2025 04:19
  • Last Edited
    May 24, 2025 05:28

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
10
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
45%
55%
65%
75%
85%
70%
2
Russian Twist
3
20 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Single Leg Deadlift
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-20 reps
-
6
Hammer Curl
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
10
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
80%
90%
75%
2
Russian Twist
3
20 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Single Leg Deadlift
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-20 reps
-
6
Hammer Curl
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
10
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
95%
80%
2
Russian Twist
3
20 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Single Leg Deadlift
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-20 reps
-
6
Hammer Curl
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
45%
55%
65%
75%
85%
70%
2
Ab Wheel
3
20 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Face Pull
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
80%
90%
75%
2
Ab Wheel
3
20 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Face Pull
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
95%
80%
2
Ab Wheel
3
20 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Face Pull
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
45%
55%
65%
75%
85%
70%
2
Russian Twist
3
20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Tricep Extension (Dumbbell)
3
12-20 reps
-
6
Preacher Curl (EZ Bar)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
80%
90%
75%
2
Russian Twist
3
20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Tricep Extension (Dumbbell)
3
12-20 reps
-
6
Preacher Curl (EZ Bar)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
95%
80%
2
Russian Twist
3
20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Tricep Extension (Dumbbell)
3
12-20 reps
-
6
Preacher Curl (EZ Bar)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
45%
55%
65%
75%
85%
70%
2
Ab Wheel
3
20 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Face Pull
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
80%
90%
75%
2
Ab Wheel
3
20 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Face Pull
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
95%
80%
2
Ab Wheel
3
20 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Face Pull
3
12-20 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Sets
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
45%
55%
65%
75%
85%
70%
2
Russian Twist
3 Sets
20 Reps
-
3
Goblet Squat
3 Sets
8-12 Reps
-
4
Single Leg Deadlift
3 Sets
8-12 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
12-20 Reps
-
6
Hammer Curl
3 Sets
12-20 Reps
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Sets
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
45%
55%
65%
75%
85%
70%
2
Ab Wheel
3 Sets
20 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Dumbbell Row
3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
-
6
Face Pull
3 Sets
12-20 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Sets
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
45%
55%
65%
75%
85%
70%
2
Russian Twist
3 Sets
20 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
5
Tricep Extension (Dumbbell)
3 Sets
12-20 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
12-20 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Sets
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
45%
55%
65%
75%
85%
70%
2
Ab Wheel
3 Sets
20 Reps
-
3
Dip (Weighted)
3 Sets
8-12 Reps
-
4
Pull-Up (Weighted)
3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
-
6
Face Pull
3 Sets
12-20 Reps
-