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
Jun 18, 2025 10:07

Summary

Transform your physique with the Doryphoros Physique program, a focused 6-week journey designed to build strength and sculpt your body through a balanced blend of push and lower body workouts. Committing just four days a week, you'll engage in targeted exercises like dumbbell bench presses, Bulgarian split squats, and more, all aimed at maximizing muscle growth and definition. With a mix of bodyweight and dumbbell movements, this program is perfect for those looking to elevate their training without the need for extensive equipment. Get ready to unlock your potential and achieve a physique that stands out!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

Bench Press (Dumbbell)

10-12 reps

Chest Fly (Dumbbell)

12-15 reps

Push Up

AMRAP

Seated Shoulder Press (Dumbbell)

10-12 reps

Lateral Raise (Dumbbell)

10-15 reps

Overhead Tricep Extension (Dumbbell)

10-12 reps

Dips Between Chairs

AMRAP

Day 1

Bench Press (Dumbbell)

10-12 reps

Chest Fly (Dumbbell)

12-15 reps

Push Up

AMRAP

Seated Shoulder Press (Dumbbell)

10-12 reps

Lateral Raise (Dumbbell)

10-15 reps

Overhead Tricep Extension (Dumbbell)

10-12 reps

Dips Between Chairs

AMRAP

Day 1

Bench Press (Dumbbell)

10-12 reps

Chest Fly (Dumbbell)

12-15 reps

Push Up

AMRAP

Seated Shoulder Press (Dumbbell)

10-12 reps

Lateral Raise (Dumbbell)

10-15 reps

Overhead Tricep Extension (Dumbbell)

10-12 reps

Dips Between Chairs

AMRAP

Day 1

Bench Press (Dumbbell)

10-12 reps

Chest Fly (Dumbbell)

12-15 reps

Push Up

AMRAP

Seated Shoulder Press (Dumbbell)

10-12 reps

Lateral Raise (Dumbbell)

10-15 reps

Overhead Tricep Extension (Dumbbell)

10-12 reps

Dips Between Chairs

AMRAP

Day 1

Bench Press (Dumbbell)

10-12 reps

Chest Fly (Dumbbell)

12-15 reps

Push Up

AMRAP

Seated Shoulder Press (Dumbbell)

10-12 reps

Lateral Raise (Dumbbell)

10-15 reps

Overhead Tricep Extension (Dumbbell)

10-12 reps

Dips Between Chairs

AMRAP

Day 1

Bench Press (Dumbbell)

10-12 reps

Chest Fly (Dumbbell)

12-15 reps

Push Up

AMRAP

Seated Shoulder Press (Dumbbell)

10-12 reps

Lateral Raise (Dumbbell)

10-15 reps

Overhead Tricep Extension (Dumbbell)

10-12 reps

Dips Between Chairs

AMRAP

Day 2

Bulgarian Split Squat (Dumbbell)

10-12 reps

Romanian Deadlift (Dumbbell)

12-15 reps

Squat (Bodyweight)

AMRAP

Lunge (Dumbbell)

10-12 reps

Standing Calf Raise

15-20 reps

Plank

1-2 mins

Hanging Leg Raise

15-20 reps

Day 2

Bulgarian Split Squat (Dumbbell)

10-12 reps

Romanian Deadlift (Dumbbell)

12-15 reps

Squat (Bodyweight)

AMRAP

Lunge (Dumbbell)

10-12 reps

Standing Calf Raise

15-20 reps

Plank

1-2 mins

Hanging Leg Raise

15-20 reps

Day 2

Bulgarian Split Squat (Dumbbell)

10-12 reps

Romanian Deadlift (Dumbbell)

12-15 reps

Squat (Bodyweight)

AMRAP

Lunge (Dumbbell)

10-12 reps

Standing Calf Raise

15-20 reps

Plank

1-2 mins

Hanging Leg Raise

15-20 reps

Day 2

Bulgarian Split Squat (Dumbbell)

10-12 reps

Romanian Deadlift (Dumbbell)

12-15 reps

Squat (Bodyweight)

AMRAP

Lunge (Dumbbell)

10-12 reps

Standing Calf Raise

15-20 reps

Plank

1-2 mins

Hanging Leg Raise

15-20 reps

Day 2

Bulgarian Split Squat (Dumbbell)

10-12 reps

Romanian Deadlift (Dumbbell)

12-15 reps

Squat (Bodyweight)

AMRAP

Lunge (Dumbbell)

10-12 reps

Standing Calf Raise

15-20 reps

Plank

1-2 mins

Hanging Leg Raise

15-20 reps

Day 2

Bulgarian Split Squat (Dumbbell)

10-12 reps

Romanian Deadlift (Dumbbell)

12-15 reps

Squat (Bodyweight)

AMRAP

Lunge (Dumbbell)

10-12 reps

Standing Calf Raise

15-20 reps

Plank

1-2 mins

Hanging Leg Raise

15-20 reps

Day 3

Pull-Up (Bodyweight)

AMRAP

Dumbbell Row

8-10 reps

Shrug (Dumbbell)

12-15 reps

Bicep Curl (Dumbbell)

10-12 reps

Hammer Curl

10-12 reps

Side Plank

1 mins

Day 3

Pull-Up (Bodyweight)

AMRAP

Dumbbell Row

8-10 reps

Shrug (Dumbbell)

12-15 reps

Bicep Curl (Dumbbell)

10-12 reps

Hammer Curl

10-12 reps

Side Plank

1 mins

Day 3

Pull-Up (Bodyweight)

AMRAP

Dumbbell Row

8-10 reps

Shrug (Dumbbell)

12-15 reps

Bicep Curl (Dumbbell)

10-12 reps

Hammer Curl

10-12 reps

Side Plank

1 mins

Day 3

Pull-Up (Bodyweight)

AMRAP

Dumbbell Row

8-10 reps

Shrug (Dumbbell)

12-15 reps

Bicep Curl (Dumbbell)

10-12 reps

Hammer Curl

10-12 reps

Side Plank

1 mins

Day 3

Pull-Up (Bodyweight)

AMRAP

Dumbbell Row

8-10 reps

Shrug (Dumbbell)

12-15 reps

Bicep Curl (Dumbbell)

10-12 reps

Hammer Curl

10-12 reps

Side Plank

1 mins

Day 3

Pull-Up (Bodyweight)

AMRAP

Dumbbell Row

8-10 reps

Shrug (Dumbbell)

12-15 reps

Bicep Curl (Dumbbell)

10-12 reps

Hammer Curl

10-12 reps

Side Plank

1 mins

Day 4

Clean and Press

10 reps

Squat Thruster

10-12 reps

Bulgarian Split Squat (Bodyweight)

10-12 reps

Hanging Leg Raise

AMRAP

Day 4

Clean and Press

10 reps

Squat Thruster

10-12 reps

Bulgarian Split Squat (Bodyweight)

10-12 reps

Hanging Leg Raise

AMRAP

Day 4

Clean and Press

10 reps

Squat Thruster

10-12 reps

Bulgarian Split Squat (Bodyweight)

10-12 reps

Hanging Leg Raise

AMRAP

Day 4

Clean and Press

10 reps

Squat Thruster

10-12 reps

Bulgarian Split Squat (Bodyweight)

10-12 reps

Hanging Leg Raise

AMRAP

Day 4

Clean and Press

10 reps

Squat Thruster

10-12 reps

Bulgarian Split Squat (Bodyweight)

10-12 reps

Hanging Leg Raise

AMRAP

Day 4

Clean and Press

10 reps

Squat Thruster

10-12 reps

Bulgarian Split Squat (Bodyweight)

10-12 reps

Hanging Leg Raise

AMRAP

Day 1

Bench Press (Dumbbell)

4 Sets

10-12 Reps

Chest Fly (Dumbbell)

4 Sets

12-15 Reps

Push Up

4 Sets

AMRAP

Seated Shoulder Press (Dumbbell)

4 Sets

10-12 Reps

Lateral Raise (Dumbbell)

4 Sets

10-15 Reps

Overhead Tricep Extension (Dumbbell)

4 Sets

10-12 Reps

Dips Between Chairs

3 Sets

AMRAP

Day 2

Bulgarian Split Squat (Dumbbell)

4 Sets

10-12 Reps

Romanian Deadlift (Dumbbell)

4 Sets

12-15 Reps

Squat (Bodyweight)

3 Sets

AMRAP

Lunge (Dumbbell)

4 Sets

10-12 Reps

Standing Calf Raise

4 Sets

15-20 Reps

Plank

3 Sets

1-2 mins

Hanging Leg Raise

4 Sets

15-20 Reps

Day 3

Pull-Up (Bodyweight)

4 Sets

AMRAP

Dumbbell Row

4 Sets

8-10 Reps

Shrug (Dumbbell)

4 Sets

12-15 Reps

Bicep Curl (Dumbbell)

4 Sets

10-12 Reps

Hammer Curl

4 Sets

10-12 Reps

Side Plank

3 Sets

1 mins

Day 4

Clean and Press

4 Sets

10 Reps

Squat Thruster

4 Sets

10-12 Reps

Bulgarian Split Squat (Bodyweight)

4 Sets

10-12 Reps

Hanging Leg Raise

3 Sets

AMRAP