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Doomsday

by James Woodard
12 athletes joined

Program Description

This is a workout for people mainly targeting accessories,please enjoy and I hope to get 5 stars.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 30, 2024 09:39
  • Last Edited
    Jun 18, 2025 10:02

Summary

Unleash your inner strength with the Doomsday program, a 12-week journey designed to transform your physique through a focused, three-day-per-week regimen. Each session targets major muscle groups with compound movements like squats, deadlifts, and bench presses, ensuring you build power and endurance. This program is perfect for those ready to push their limits and achieve serious gains in strength and muscle definition. Get ready to conquer your goals and redefine what you thought was possible!
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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
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
3
Hip Thrust (Dumbbell)
3
12 reps
RPE 8
4
Standing Calf Raise
3
15 reps
RPE 10
5
Box Jump
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
3
Hip Thrust (Dumbbell)
3
12 reps
RPE 8
4
Standing Calf Raise
3
15 reps
RPE 10
5
Box Jump
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
7 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
3
Hip Thrust (Dumbbell)
3
12 reps
RPE 8.5
4
Standing Calf Raise
3
15 reps
RPE 10
5
Box Jump
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
7 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
3
Hip Thrust (Dumbbell)
3
12 reps
RPE 8.5
4
Standing Calf Raise
3
15 reps
RPE 10
5
Box Jump
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
7 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
3
Hip Thrust (Dumbbell)
3
12 reps
RPE 8.5
4
Standing Calf Raise
3
15 reps
RPE 10
5
Box Jump
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
8 reps
9 reps
RPE 8
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 9
3
Hip Thrust (Dumbbell)
3
15 reps
RPE 8.5
4
Standing Calf Raise
3
15 reps
RPE 10
5
Box Jump
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
8 reps
9 reps
RPE 8
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 9
3
Hip Thrust (Dumbbell)
3
15 reps
RPE 8.5
4
Standing Calf Raise
3
15 reps
RPE 10
5
Box Jump
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
8 reps
9 reps
RPE 8
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 9
3
Hip Thrust (Dumbbell)
3
15 reps
RPE 8.5
4
Standing Calf Raise
3
15 reps
RPE 10
5
Box Jump
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
8 reps
9 reps
RPE 9
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 9.5
3
Hip Thrust (Dumbbell)
3
15 reps
RPE 10
4
Standing Calf Raise
3
15 reps
RPE 10
5
Box Jump
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
8 reps
9 reps
RPE 9
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 9.5
3
Hip Thrust (Dumbbell)
3
15 reps
RPE 10
4
Standing Calf Raise
3
15 reps
RPE 10
5
Box Jump
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
8 reps
9 reps
RPE 9
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 9.5
3
Hip Thrust (Dumbbell)
3
15 reps
RPE 10
4
Standing Calf Raise
3
15 reps
RPE 10
5
Box Jump
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Box Jump
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Skull Crusher
3
12 reps
RPE 8
4
Hammer Curl
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Skull Crusher
3
12 reps
RPE 8
4
Hammer Curl
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
RPE 8
2
Incline Bench Press (Barbell)
3
9 reps
RPE 8.5
3
Skull Crusher
3
15 reps
RPE 8
4
Hammer Curl
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
RPE 8
2
Incline Bench Press (Barbell)
3
9 reps
RPE 8.5
3
Skull Crusher
3
15 reps
RPE 8
4
Hammer Curl
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
RPE 8
2
Incline Bench Press (Barbell)
3
9 reps
RPE 8.5
3
Skull Crusher
3
15 reps
RPE 8
4
Hammer Curl
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
9 reps
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9
3
Skull Crusher
3
15 reps
RPE 8.5
4
Hammer Curl
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
9 reps
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9
3
Skull Crusher
3
15 reps
RPE 8.5
4
Hammer Curl
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
9 reps
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9
3
Skull Crusher
3
15 reps
RPE 8.5
4
Hammer Curl
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
9 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9.5
3
Skull Crusher
3
15 reps
RPE 9
4
Hammer Curl
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
9 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9.5
3
Skull Crusher
3
15 reps
RPE 9
4
Hammer Curl
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
9 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9.5
3
Skull Crusher
3
15 reps
RPE 9
4
Hammer Curl
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Incline Bench Press (Barbell)
2
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
3
Pull-Up (Assisted)
3
5 reps
RPE 10
4
Barbell Row
3
12 reps
RPE 8.5
5
Pullover (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
3
Pull-Up (Assisted)
3
5 reps
RPE 10
4
Barbell Row
3
12 reps
RPE 8.5
5
Pullover (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 8.5
3
Pull-Up (Assisted)
3
6 reps
RPE 10
4
Barbell Row
3
13 reps
RPE 9
5
Pullover (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 8.5
3
Pull-Up (Assisted)
3
6 reps
RPE 10
4
Barbell Row
3
13 reps
RPE 9
5
Pullover (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 8.5
3
Pull-Up (Assisted)
3
6 reps
RPE 10
4
Barbell Row
3
13 reps
RPE 9
5
Pullover (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
9 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 9
3
Pull-Up (Assisted)
3
6 reps
RPE 10
4
Barbell Row
3
15 reps
RPE 8.5
5
Pullover (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
9 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 9
3
Pull-Up (Assisted)
3
6 reps
RPE 10
4
Barbell Row
3
15 reps
RPE 8.5
5
Pullover (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
9 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 9
3
Pull-Up (Assisted)
3
6 reps
RPE 10
4
Barbell Row
3
15 reps
RPE 8.5
5
Pullover (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
9 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 9.5
3
Pull-Up (Assisted)
2
1
8 reps
RPE 10
RPE 10
4
Barbell Row
3
15 reps
RPE 9
5
Pullover (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
9 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 9.5
3
Pull-Up (Assisted)
2
1
8 reps
RPE 10
RPE 10
4
Barbell Row
3
15 reps
RPE 9
5
Pullover (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
9 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 9.5
3
Pull-Up (Assisted)
2
1
8 reps
RPE 10
RPE 10
4
Barbell Row
3
15 reps
RPE 9
5
Pullover (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
5 Sets
8 Reps
@7.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@9
3
Hip Thrust (Dumbbell)
3 Sets
12 Reps
@8
4
Standing Calf Raise
3 Sets
15 Reps
@10
5
Box Jump
2 Sets
15 Reps
@10
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
@7.5
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
3
Skull Crusher
3 Sets
12 Reps
@8
4
Hammer Curl
3 Sets
15 Reps
@8.5
Day 3
1
Deadlift (Barbell)
4 Sets
8 Reps
@7.5
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8.5
3
Pull-Up (Assisted)
3 Sets
5 Reps
@10
4
Barbell Row
3 Sets
12 Reps
@8.5
5
Pullover (Dumbbell)
3 Sets
15 Reps
@8