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Butcher of Blaviken

by Cameron J O’Neal

Program Description

READ BEFORE TRAINING So. This program is for thoose who admire or strive for a more aesthetic look physique wise. This is for people who can only put on so much weight and muscle naturally. Make sure to prioritize form over weight for hypertrophy development. Don’t let your own ego be the reason you don’t grow. Please move around or fully remove exercises that you wish. You’ll put on size outside of the gym to make sure your eating enough food and getting enough sleep Train to look as aesthetic and lean as the white wolf himself just be sure to watch what you eat and train heavy but most importantly controlled to maximize muscle growth and memory

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 04, 2024 06:45
  • Last Edited
    Jun 28, 2025 10:59

Summary

Unleash your inner warrior with the "Butcher of Blaviken" workout program! Over 6 weeks, you'll engage in a high-intensity, 5-day-per-week regimen designed to sculpt your arms, chest, and shoulders using just dumbbells and bodyweight exercises. Each session is meticulously crafted to push your limits, featuring exercises like bicep curls, dips, and push-ups, all aimed at maximizing strength and endurance. Get ready to transform your physique and build the confidence of a true fighter!

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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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9.5
4
Upright Row (Dumbbell)
2
AMRAP
RPE 10
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Seated French Press (EZ/Barbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9.5
4
Upright Row (Dumbbell)
2
AMRAP
RPE 10
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Seated French Press (EZ/Barbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9.5
4
Upright Row (Dumbbell)
2
AMRAP
RPE 10
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Seated French Press (EZ/Barbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9.5
4
Upright Row (Dumbbell)
2
AMRAP
RPE 10
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Seated French Press (EZ/Barbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9.5
4
Upright Row (Dumbbell)
2
AMRAP
RPE 10
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Seated French Press (EZ/Barbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9.5
4
Upright Row (Dumbbell)
2
AMRAP
RPE 10
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Seated French Press (EZ/Barbell)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
AMRAP
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
4
Seated Calf Raise
2
AMRAP
RPE 10
5
Squat (Barbell)
3
8-10 reps
RPE 10
6
Lunge (Dumbbell)
3
8-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
AMRAP
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
4
Seated Calf Raise
2
AMRAP
RPE 10
5
Squat (Barbell)
3
8-10 reps
RPE 10
6
Lunge (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
AMRAP
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
4
Seated Calf Raise
2
AMRAP
RPE 10
5
Squat (Barbell)
3
8-10 reps
RPE 10
6
Lunge (Dumbbell)
3
8-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
AMRAP
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
4
Seated Calf Raise
2
AMRAP
RPE 10
5
Squat (Barbell)
3
8-10 reps
RPE 10
6
Lunge (Dumbbell)
3
8-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
AMRAP
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
4
Seated Calf Raise
2
AMRAP
RPE 10
5
Squat (Barbell)
3
8-10 reps
RPE 10
6
Lunge (Dumbbell)
3
8-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
AMRAP
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
4
Seated Calf Raise
2
AMRAP
RPE 10
5
Squat (Barbell)
3
8-10 reps
RPE 10
6
Lunge (Dumbbell)
3
8-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Guillotine Press (DB)
3
8-10 reps
RPE 9.5
4
Dumbbell Bench Pullover
2
AMRAP
RPE 9
5
Chest Fly press (DB)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Guillotine Press (DB)
3
8-10 reps
RPE 9.5
4
Dumbbell Bench Pullover
2
AMRAP
RPE 9
5
Chest Fly press (DB)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Guillotine Press (DB)
3
8-10 reps
RPE 9.5
4
Dumbbell Bench Pullover
2
AMRAP
RPE 9
5
Chest Fly press (DB)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Guillotine Press (DB)
3
8-10 reps
RPE 9.5
4
Dumbbell Bench Pullover
2
AMRAP
RPE 9
5
Chest Fly press (DB)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Guillotine Press (DB)
3
8-10 reps
RPE 9.5
4
Dumbbell Bench Pullover
2
AMRAP
RPE 9
5
Chest Fly press (DB)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Guillotine Press (DB)
3
8-10 reps
RPE 9.5
4
Dumbbell Bench Pullover
2
AMRAP
RPE 9
5
Chest Fly press (DB)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Upright Row (Dumbbell)
2
10-15 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
5
Shrug (Dumbbell)
2
AMRAP
RPE 10
6
Wide Grip Pull-Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Upright Row (Dumbbell)
2
10-15 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
5
Shrug (Dumbbell)
2
AMRAP
RPE 10
6
Wide Grip Pull-Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Upright Row (Dumbbell)
2
10-15 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
5
Shrug (Dumbbell)
2
AMRAP
RPE 10
6
Wide Grip Pull-Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Upright Row (Dumbbell)
2
10-15 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
5
Shrug (Dumbbell)
2
AMRAP
RPE 10
6
Wide Grip Pull-Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Upright Row (Dumbbell)
2
10-15 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
5
Shrug (Dumbbell)
2
AMRAP
RPE 10
6
Wide Grip Pull-Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Upright Row (Dumbbell)
2
10-15 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
5
Shrug (Dumbbell)
2
AMRAP
RPE 10
6
Wide Grip Pull-Up
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
AMRAP
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
AMRAP
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
AMRAP
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
AMRAP
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
AMRAP
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
AMRAP
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@9.5
2
Reverse Bicep Curl (Dumbbell)
2 Sets
AMRAP
@10
3
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9.5
4
Upright Row (Dumbbell)
2 Sets
AMRAP
@10
5
Dip (Bodyweight)
3 Sets
AMRAP
@10
6
Seated French Press (EZ/Barbell)
3 Sets
10-12 Reps
@10
Day 3
1
Push Up
4 Sets
AMRAP
@10
2
Dip (Bodyweight)
3 Sets
AMRAP
@10
3
Guillotine Press (DB)
3 Sets
8-10 Reps
@9.5
4
Dumbbell Bench Pullover
2 Sets
AMRAP
@9
5
Chest Fly press (DB)
2 Sets
8-10 Reps
@10
Day 4
1
Bent Over Row (Dumbbell)
3 Sets
10-15 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Upright Row (Dumbbell)
2 Sets
10-15 Reps
@9.5
4
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@9.5
5
Shrug (Dumbbell)
2 Sets
AMRAP
@10
6
Wide Grip Pull-Up
2 Sets
AMRAP
@10
Day 5
1
Sit Up
3 Sets
AMRAP
@10
2
Hanging Leg Raise
2 Sets
AMRAP
@10
3
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
Day 2
1
Romanian Deadlift (Dumbbell)
3 Sets
AMRAP
@10
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@10
3
Standing Calf Raise
2 Sets
AMRAP
@10
4
Seated Calf Raise
2 Sets
AMRAP
@10
5
Squat (Barbell)
3 Sets
8-10 Reps
@10
6
Lunge (Dumbbell)
3 Sets
8-10 Reps
@9.5