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The Doom Slayer

by Daniel Gardham
1 athletes joined

Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 01, 2025 05:59
  • Last Edited
    Jun 18, 2025 08:40

Summary

Unleash your inner warrior with "The Doom Slayer," an intense 8-week program designed to forge strength and power through a focused 4-day weekly routine. This program emphasizes heavy compound lifts like squats and deadlifts, complemented by targeted accessory work to sculpt your lower body and build explosive strength. Each session is crafted to challenge your limits while enhancing muscle growth and endurance. Get ready to conquer your fitness goals and emerge stronger than ever!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Back Extension
2
8-15 reps
RPE 6
3
Lying Leg Curl
3
8-12 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 7
5
Seated Calf Raise
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Back Extension
2
8-15 reps
RPE 6
3
Lying Leg Curl
3
8-12 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 7
5
Seated Calf Raise
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Back Extension
2
8-15 reps
RPE 6
3
Lying Leg Curl
3
8-12 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 7
5
Seated Calf Raise
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Back Extension
2
8-15 reps
RPE 6
3
Lying Leg Curl
3
8-12 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 7
5
Seated Calf Raise
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Back Extension
2
8-15 reps
RPE 6
3
Lying Leg Curl
3
8-12 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 7
5
Seated Calf Raise
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Back Extension
2
8-15 reps
RPE 6
3
Lying Leg Curl
3
8-12 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 7
5
Seated Calf Raise
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Back Extension
2
8-15 reps
RPE 6
3
Lying Leg Curl
3
8-12 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 7
5
Seated Calf Raise
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Back Extension
2
8-15 reps
RPE 6
3
Lying Leg Curl
3
8-12 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 7
5
Seated Calf Raise
3
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 7.5
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
5
Lateral Raise (Cable)
3
8-12 reps
RPE 6
6
Tricep Pushdown (Cable)
2
8-15 reps
RPE 7
7
Preacher Curl (Barbell)
2
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 7.5
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
5
Lateral Raise (Cable)
3
8-12 reps
RPE 6
6
Tricep Pushdown (Cable)
2
8-15 reps
RPE 7
7
Preacher Curl (Barbell)
2
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 7.5
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
5
Lateral Raise (Cable)
3
8-12 reps
RPE 6
6
Tricep Pushdown (Cable)
2
8-15 reps
RPE 7
7
Preacher Curl (Barbell)
2
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 7.5
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
5
Lateral Raise (Cable)
3
8-12 reps
RPE 6
6
Tricep Pushdown (Cable)
2
8-15 reps
RPE 7
7
Preacher Curl (Barbell)
2
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 7.5
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
5
Lateral Raise (Cable)
3
8-12 reps
RPE 6
6
Tricep Pushdown (Cable)
2
8-15 reps
RPE 7
7
Preacher Curl (Barbell)
2
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 7.5
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
5
Lateral Raise (Cable)
3
8-12 reps
RPE 6
6
Tricep Pushdown (Cable)
2
8-15 reps
RPE 7
7
Preacher Curl (Barbell)
2
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 7.5
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
5
Lateral Raise (Cable)
3
8-12 reps
RPE 6
6
Tricep Pushdown (Cable)
2
8-15 reps
RPE 7
7
Preacher Curl (Barbell)
2
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 7.5
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
5
Lateral Raise (Cable)
3
8-12 reps
RPE 6
6
Tricep Pushdown (Cable)
2
8-15 reps
RPE 7
7
Preacher Curl (Barbell)
2
8-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 7.5
3
Lying Leg Curl
3
8-12 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
5
Leg Press (45 Degrees)
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 7.5
3
Lying Leg Curl
3
8-12 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
5
Leg Press (45 Degrees)
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 7.5
3
Lying Leg Curl
3
8-12 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
5
Leg Press (45 Degrees)
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 7.5
3
Lying Leg Curl
3
8-12 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
5
Leg Press (45 Degrees)
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 7.5
3
Lying Leg Curl
3
8-12 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
5
Leg Press (45 Degrees)
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 7.5
3
Lying Leg Curl
3
8-12 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
5
Leg Press (45 Degrees)
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 7.5
3
Lying Leg Curl
3
8-12 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
5
Leg Press (45 Degrees)
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 7.5
3
Lying Leg Curl
3
8-12 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
5
Leg Press (45 Degrees)
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
8-15 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
8-15 reps
RPE 6.5
7
Lateral Raise (Cable)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
8-15 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
8-15 reps
RPE 6.5
7
Lateral Raise (Cable)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
8-15 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
8-15 reps
RPE 6.5
7
Lateral Raise (Cable)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
8-15 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
8-15 reps
RPE 6.5
7
Lateral Raise (Cable)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
8-15 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
8-15 reps
RPE 6.5
7
Lateral Raise (Cable)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
8-15 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
8-15 reps
RPE 6.5
7
Lateral Raise (Cable)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
8-15 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
8-15 reps
RPE 6.5
7
Lateral Raise (Cable)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
8-15 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
8-15 reps
RPE 6.5
7
Lateral Raise (Cable)
3
8-12 reps
RPE 7.5
Week 1
1 / 8 Weeks
Day 3
1
Deadlift (Barbell)
2 Sets
4-6 Reps
@8
2
Leg Extension
3 Sets
8-12 Reps
@7.5
3
Lying Leg Curl
3 Sets
8-12 Reps
@7.5
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@8
5
Leg Press (45 Degrees)
3 Sets
10-15 Reps
@8.5
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
@9
2
Back Extension
2 Sets
8-15 Reps
@6
3
Lying Leg Curl
3 Sets
8-12 Reps
@7.5
4
Walking Lunge (Dumbbell)
2 Sets
10-20 Reps
@7
5
Seated Calf Raise
3 Sets
10-15 Reps
@6
Day 2
1
Bench Press (Barbell)
3 Sets
4-8 Reps
@9
2
Lat Pulldown
3 Sets
8-12 Reps
@7.5
3
Shoulder Press (Plate Loaded)
3 Sets
8-12 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@7
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@6
6
Tricep Pushdown (Cable)
2 Sets
8-15 Reps
@7
7
Preacher Curl (Barbell)
2 Sets
8-15 Reps
@7
Day 4
1
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@8
2
Lat Pulldown
3 Sets
8-12 Reps
@7
3
Shoulder Press (Plate Loaded)
3 Sets
8-10 Reps
@8
4
Seated Row (Cable)
3 Sets
8-12 Reps
@8.5
5
Preacher Curl (Barbell)
2 Sets
8-15 Reps
@6.5
6
Tricep Pushdown (Cable)
2 Sets
8-15 Reps
@6.5
7
Lateral Raise (Cable)
3 Sets
8-12 Reps
@7.5