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durag thragg

by Ayo Designs

Program Description

Built for those who don’t train for aesthetics alone, but for dominance. The Thragg Protocol combines raw strength, hypertrophy, and brutal conditioning to forge a Viltrumite-level physique. Expect heavy compounds, minimal excuses, and progressive overload every week. This is not a beginner comfort program. This is war.

Program Overview

  • Level
    Beginner, Intermediate, Advanced, Novice
  • Goal
    Athletics, Muscle
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 18, 2026 05:42
  • Last Edited
    Mar 18, 2026 07:01
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.8%
Quadriceps
12%
Triceps
10.9%
Front Delts
10.1%
Glutes
9.6%
Lats
6.6%
Upper Back
6.6%
Chest
5.5%
Middle Delts
5.5%
Abs
5.2%
Calves
4.4%
Biceps
2.2%
Adductors
2.2%
Other
2.2%
Lower Back
1.9%
Abductors
1.1%
Rear Delts
0.8%
Cardio
0.5%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Pull-Up (Weighted)
4
5 reps
RPE 8
3
Overhead Press (Dumbbell)
4
6 reps
RPE 8
4
Barbell Row
4
6 reps
RPE 8
5
Push Up
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Pull-Up (Weighted)
4
5 reps
RPE 8
3
Overhead Press (Dumbbell)
4
6 reps
RPE 8
4
Barbell Row
4
6 reps
RPE 8
5
Push Up
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Pull-Up (Weighted)
4
5 reps
RPE 8
3
Overhead Press (Dumbbell)
4
6 reps
RPE 8
4
Barbell Row
4
6 reps
RPE 8
5
Push Up
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Pull-Up (Weighted)
4
5 reps
RPE 8
3
Overhead Press (Dumbbell)
4
6 reps
RPE 8
4
Barbell Row
4
6 reps
RPE 8
5
Push Up
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Deadlift (Dumbbell)
3
5 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Deadlift (Dumbbell)
3
5 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Deadlift (Dumbbell)
3
5 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Deadlift (Dumbbell)
3
5 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
12 reps
RPE 8
2
Cardio
1
15 mins
RPE 8
3
Jump Rope
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
12 reps
RPE 8
2
Cardio
1
15 mins
RPE 8
3
Jump Rope
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
12 reps
RPE 8
2
Cardio
1
15 mins
RPE 8
3
Jump Rope
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
12 reps
RPE 8
2
Cardio
1
15 mins
RPE 8
3
Jump Rope
1
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Leg Press
4
12 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Leg Press
4
12 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Leg Press
4
12 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Leg Press
4
12 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@9
@9
@9
@9
@9
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
3
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@8
@8
@8
@8
4
Barbell Row
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@8
@8
@8
@8
5
Push Up
1 Set
AMRAP
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
2
Deadlift (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
3
Walking Lunge
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
Day 3
1
Burpee
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
2
Cardio
1 Set
15 mins
@8
3
Jump Rope
1 Set
15 mins
@8
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
3
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
Day 5
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
2
Leg Press
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
3
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8
@8
@8