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Doryphoros Physique

by Iolaos
7 athletes joined

Program Description

Polykleitos, an ancient Greek sculptor, created the Doryphoros (Spear Bearer) as a representation of the ideal human form, emphasizing symmetry, proportion, and balance. His work adhered to the concept of the Canon, a set of mathematical principles for perfect proportions. This program is designed to help you build a physique that mirrors the classical ideal, focusing on harmony and strength, just like the timeless proportions of the Doryphoros.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Bodyweight Fitness, Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 18, 2025 02:31
  • Last Edited
    May 13, 2025 08:27
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Chest Fly (Dumbbell)
4
12-15 reps
-
3
Push Up
4
AMRAP
-
4
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10-12 reps
-
7
Dips Between Chairs
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Chest Fly (Dumbbell)
4
12-15 reps
-
3
Push Up
4
AMRAP
-
4
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10-12 reps
-
7
Dips Between Chairs
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Chest Fly (Dumbbell)
4
12-15 reps
-
3
Push Up
4
AMRAP
-
4
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10-12 reps
-
7
Dips Between Chairs
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Chest Fly (Dumbbell)
4
12-15 reps
-
3
Push Up
4
AMRAP
-
4
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10-12 reps
-
7
Dips Between Chairs
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Chest Fly (Dumbbell)
4
12-15 reps
-
3
Push Up
4
AMRAP
-
4
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10-12 reps
-
7
Dips Between Chairs
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Chest Fly (Dumbbell)
4
12-15 reps
-
3
Push Up
4
AMRAP
-
4
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10-12 reps
-
7
Dips Between Chairs
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
12-15 reps
-
3
Squat (Bodyweight)
3
AMRAP
-
4
Lunge (Dumbbell)
4
10-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Plank
3
1-2 mins
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
12-15 reps
-
3
Squat (Bodyweight)
3
AMRAP
-
4
Lunge (Dumbbell)
4
10-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Plank
3
1-2 mins
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
12-15 reps
-
3
Squat (Bodyweight)
3
AMRAP
-
4
Lunge (Dumbbell)
4
10-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Plank
3
1-2 mins
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
12-15 reps
-
3
Squat (Bodyweight)
3
AMRAP
-
4
Lunge (Dumbbell)
4
10-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Plank
3
1-2 mins
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
12-15 reps
-
3
Squat (Bodyweight)
3
AMRAP
-
4
Lunge (Dumbbell)
4
10-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Plank
3
1-2 mins
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
12-15 reps
-
3
Squat (Bodyweight)
3
AMRAP
-
4
Lunge (Dumbbell)
4
10-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Plank
3
1-2 mins
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Dumbbell Row
4
8-10 reps
-
3
Shrug (Dumbbell)
4
12-15 reps
-
4
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
Hammer Curl
4
10-12 reps
-
6
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Dumbbell Row
4
8-10 reps
-
3
Shrug (Dumbbell)
4
12-15 reps
-
4
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
Hammer Curl
4
10-12 reps
-
6
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Dumbbell Row
4
8-10 reps
-
3
Shrug (Dumbbell)
4
12-15 reps
-
4
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
Hammer Curl
4
10-12 reps
-
6
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Dumbbell Row
4
8-10 reps
-
3
Shrug (Dumbbell)
4
12-15 reps
-
4
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
Hammer Curl
4
10-12 reps
-
6
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Dumbbell Row
4
8-10 reps
-
3
Shrug (Dumbbell)
4
12-15 reps
-
4
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
Hammer Curl
4
10-12 reps
-
6
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Dumbbell Row
4
8-10 reps
-
3
Shrug (Dumbbell)
4
12-15 reps
-
4
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
Hammer Curl
4
10-12 reps
-
6
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
10 reps
-
2
Squat Thruster
4
10-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
10-12 reps
-
4
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
10 reps
-
2
Squat Thruster
4
10-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
10-12 reps
-
4
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
10 reps
-
2
Squat Thruster
4
10-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
10-12 reps
-
4
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
10 reps
-
2
Squat Thruster
4
10-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
10-12 reps
-
4
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
10 reps
-
2
Squat Thruster
4
10-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
10-12 reps
-
4
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
10 reps
-
2
Squat Thruster
4
10-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
10-12 reps
-
4
Hanging Leg Raise
3
AMRAP
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
10-12 Reps
-
2
Chest Fly (Dumbbell)
4 Sets
12-15 Reps
-
3
Push Up
4 Sets
AMRAP
-
4
Seated Shoulder Press (Dumbbell)
4 Sets
10-12 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
-
6
Overhead Tricep Extension (Dumbbell)
4 Sets
10-12 Reps
-
7
Dips Between Chairs
3 Sets
AMRAP
-
Day 2
1
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
-
2
Romanian Deadlift (Dumbbell)
4 Sets
12-15 Reps
-
3
Squat (Bodyweight)
3 Sets
AMRAP
-
4
Lunge (Dumbbell)
4 Sets
10-12 Reps
-
5
Standing Calf Raise
4 Sets
15-20 Reps
-
6
Plank
3 Sets
1-2 mins
-
7
Hanging Leg Raise
4 Sets
15-20 Reps
-
Day 3
1
Pull-Up (Bodyweight)
4 Sets
AMRAP
-
2
Dumbbell Row
4 Sets
8-10 Reps
-
3
Shrug (Dumbbell)
4 Sets
12-15 Reps
-
4
Bicep Curl (Dumbbell)
4 Sets
10-12 Reps
-
5
Hammer Curl
4 Sets
10-12 Reps
-
6
Side Plank
3 Sets
1 mins
-
Day 4
1
Clean and Press
4 Sets
10 Reps
-
2
Squat Thruster
4 Sets
10-12 Reps
-
3
Bulgarian Split Squat (Bodyweight)
4 Sets
10-12 Reps
-
4
Hanging Leg Raise
3 Sets
AMRAP
-