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The Dark Fighter

by Thalos
5.0
(1 rating)

Program Description

The Dark Fighter is a two-day full-body strength program forged for warriors with limited time but relentless spirit. Built around core compound lifts, this minimalist routine ensures you hit the essential movements for strength and resilience without wasting a minute. • Day 1: Right Jab – Push, pull, squat, and strike with optional arm finishers to carve out weapons of war. • Day 2: Left Hook – Lift heavy, move powerfully, and end with optional shoulder finishers to armor your frame. Whether you’re balancing chaos or simply want the most from the least, this program delivers the minimum effective dose for lasting strength. No fluff. Just fire.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Muscle & Sculpting, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 02, 2025 01:37
  • Last Edited
    Jun 03, 2025 02:26
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
75%
2
Incline Bench Press (Barbell)
3
5 reps
75%
3
Pull-Up (Bodyweight)
3
5 reps
75%
4
Trap Bar Deadlift
1
5 reps
75%
5A
Bicep Curl (Dumbbell)
2
8 reps
RPE 7
5B
Skull Crusher (Dumbbell)
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
80%
2
Incline Bench Press (Barbell)
3
5 reps
80%
3
Pull-Up (Bodyweight)
3
5 reps
80%
4
Trap Bar Deadlift
1
5 reps
80%
5A
Bicep Curl (Dumbbell)
2
8 reps
RPE 7
5B
Skull Crusher (Dumbbell)
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
90%
2
Incline Bench Press (Barbell)
3
5 reps
90%
3
Pull-Up (Bodyweight)
3
5 reps
90%
4
Trap Bar Deadlift
1
5 reps
90%
5A
Bicep Curl (Dumbbell)
2
8 reps
RPE 7
5B
Skull Crusher (Dumbbell)
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
75%
2
Incline Bench Press (Barbell)
3
5 reps
75%
3
Pull-Up (Bodyweight)
3
5 reps
75%
4
Trap Bar Deadlift
1
5 reps
75%
5A
Bicep Curl (Dumbbell)
2
8 reps
RPE 7
5B
Skull Crusher (Dumbbell)
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
80%
2
Incline Bench Press (Barbell)
3
5 reps
80%
3
Pull-Up (Bodyweight)
3
5 reps
80%
4
Trap Bar Deadlift
1
5 reps
80%
5A
Bicep Curl (Dumbbell)
2
8 reps
RPE 7
5B
Skull Crusher (Dumbbell)
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
90%
2
Incline Bench Press (Barbell)
3
5 reps
90%
3
Pull-Up (Bodyweight)
3
5 reps
90%
4
Trap Bar Deadlift
1
5 reps
90%
5A
Bicep Curl (Dumbbell)
2
8 reps
RPE 7
5B
Skull Crusher (Dumbbell)
2
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
75%
2
Incline Bench Press (Barbell)
3
5 reps
75%
3
Pull-Up (Bodyweight)
3
5 reps
75%
4
Trap Bar Deadlift
1
5 reps
75%
5A
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 7
5B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
80%
2
Incline Bench Press (Barbell)
3
5 reps
80%
3
Pull-Up (Bodyweight)
3
5 reps
80%
4
Trap Bar Deadlift
1
5 reps
80%
5A
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 7
5B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
90%
2
Incline Bench Press (Barbell)
3
5 reps
90%
3
Pull-Up (Bodyweight)
3
5 reps
90%
4
Trap Bar Deadlift
1
5 reps
90%
5A
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 7
5B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
75%
2
Incline Bench Press (Barbell)
3
5 reps
75%
3
Pull-Up (Bodyweight)
3
5 reps
75%
4
Trap Bar Deadlift
1
5 reps
75%
5A
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 7
5B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
80%
2
Incline Bench Press (Barbell)
3
5 reps
80%
3
Pull-Up (Bodyweight)
3
5 reps
80%
4
Trap Bar Deadlift
1
5 reps
80%
5A
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 7
5B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
90%
2
Incline Bench Press (Barbell)
3
5 reps
90%
3
Pull-Up (Bodyweight)
3
5 reps
90%
4
Trap Bar Deadlift
1
5 reps
90%
5A
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 7
5B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Zercher Squat (Barbell)
3 Sets
5 Reps
75%
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
75%
3
Pull-Up (Bodyweight)
3 Sets
5 Reps
75%
4
Trap Bar Deadlift
1 Set
5 Reps
75%
5A
Bicep Curl (Dumbbell)
2 Sets
8 Reps
@7
5B
Skull Crusher (Dumbbell)
2 Sets
8 Reps
@7
Day 2
1
Zercher Squat (Barbell)
3 Sets
5 Reps
75%
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
75%
3
Pull-Up (Bodyweight)
3 Sets
5 Reps
75%
4
Trap Bar Deadlift
1 Set
5 Reps
75%
5A
Seated Shoulder Press (Dumbbell)
2 Sets
5-8 Reps
@7
5B
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@7