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The Dark Knight

by Ikram Shopan

Program Description

Enhancing raw strength, explosive speed, and endurance while fostering agility and flexibility. This program is a personalized creation, meticulously crafted from my own experiences and tailored to my specific needs. While I am not a professional, I invite anyone interested to explore and adapt this regimen to their own fitness journey

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 29, 2025 12:14
  • Last Edited
    Aug 17, 2025 10:23

Summary

Unleash your inner strength with "The Dark Knight," a comprehensive 4-week program designed to challenge and transform your fitness routine. With daily workouts for 7 days a week, you'll engage in a mix of strength training, cardio, and dedicated stretching sessions to enhance flexibility and recovery. This program utilizes a full gym setup, ensuring you have the tools needed to build muscle and improve endurance. Get ready to push your limits and emerge stronger than ever!
Muscle Engagement
Front
Back
MuscleSet
Other
10.7%
Stretching
9.7%
Quadriceps
8.1%
Triceps
7.7%
Abs
7.6%
Hamstrings
7.3%
Front Delts
7.3%
Glutes
6.4%
Chest
6.3%
Upper Back
6.3%
Lats
4.8%
Adductors
4.2%
Biceps
3.9%
Forearms
2.4%
Middle Delts
2.4%
Neck
2.4%
Cardio
1.1%
Lower Back
1%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Cossack Squat
1
16 reps
-
5
Downward Dog to Lunge
1
20 reps
-
6
Run
1
90 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Cossack Squat
1
16 reps
-
5
Downward Dog to Lunge
1
20 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Hack Squat
3
8-12 reps
RPE 9
8
Chin-Up (Weighted)
3
AMRAP
RPE 9
9
Candlestick
3
AMRAP
RPE 9
10
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
6-10 reps
RPE 9
12
Elevated Pike Push Up
3
AMRAP
RPE 9
13
Dip (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Cossack Squat
1
16 reps
-
5
Downward Dog to Lunge
1
20 reps
-
6
Bench Press (Barbell)
3
8-12 reps
RPE 9
7
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
8
Pull-Up (Weighted)
3
AMRAP
RPE 9
9
Hip Adductor (Machine)
3
12-15 reps
RPE 9
10
Deficit Push Up
3
AMRAP
RPE 9
11
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
12
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
13
Dead Hang
3
60 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Cossack Squat
1
16 reps
-
5
Downward Dog to Lunge
1
20 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Hack Squat
3
8-12 reps
RPE 9
8
Chin-Up (Weighted)
3
AMRAP
RPE 9
9
Candlestick
3
AMRAP
RPE 9
10
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
6-10 reps
RPE 9
12
Elevated Pike Push Up
3
AMRAP
RPE 9
13
Dip (Weighted)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Cossack Squat
1
16 reps
-
5
Downward Dog to Lunge
1
20 reps
-
6
Bench Press (Barbell)
3
8-12 reps
RPE 9
7
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
8
Pull-Up (Weighted)
3
AMRAP
RPE 9
9
Hip Adductor (Machine)
3
12-15 reps
RPE 9
10
Deficit Push Up
3
AMRAP
RPE 9
11
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
12
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
13
Dead Hang
3
60 secs
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Cossack Squat
1
16 reps
-
5
Downward Dog to Lunge
1
20 reps
-
6
Run
1
90 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Cossack Squat
1
16 reps
-
5
Downward Dog to Lunge
1
20 reps
-
6
Run
1
90 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Cossack Squat
1
16 reps
-
5
Downward Dog to Lunge
1
20 reps
-
6
Run
1
90 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Cossack Squat
1
16 reps
-
5
Downward Dog to Lunge
1
20 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Hack Squat
3
8-12 reps
RPE 9
8
Chin-Up (Weighted)
3
AMRAP
RPE 9
9
Candlestick
3
AMRAP
RPE 9
10
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
6-10 reps
RPE 9
12
Elevated Pike Push Up
3
AMRAP
RPE 9
13
Dip (Weighted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Cossack Squat
1
16 reps
-
5
Downward Dog to Lunge
1
20 reps
-
6
Bench Press (Barbell)
3
8-12 reps
RPE 9
7
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
8
Pull-Up (Weighted)
3
AMRAP
RPE 9
9
Hip Adductor (Machine)
3
12-15 reps
RPE 9
10
Deficit Push Up
3
AMRAP
RPE 9
11
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
12
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
13
Dead Hang
3
60 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Cossack Squat
1
16 reps
-
5
Downward Dog to Lunge
1
20 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Hack Squat
3
8-12 reps
RPE 9
8
Chin-Up (Weighted)
3
AMRAP
RPE 9
9
Candlestick
3
AMRAP
RPE 9
10
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
6-10 reps
RPE 9
12
Elevated Pike Push Up
3
AMRAP
RPE 9
13
Dip (Weighted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Cossack Squat
1
16 reps
-
5
Downward Dog to Lunge
1
20 reps
-
6
Bench Press (Barbell)
3
8-12 reps
RPE 9
7
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
8
Pull-Up (Weighted)
3
AMRAP
RPE 9
9
Hip Adductor (Machine)
3
12-15 reps
RPE 9
10
Deficit Push Up
3
AMRAP
RPE 9
11
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
12
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
13
Dead Hang
3
60 secs
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Cossack Squat
1
16 reps
-
5
Downward Dog to Lunge
1
20 reps
-
6
Shadow Boxing
1
30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Cossack Squat
1
16 reps
-
5
Downward Dog to Lunge
1
20 reps
-
6
Shadow Boxing
1
30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Shadow Boxing
1
30 mins
RPE 9
6
Cossack Squat
1
16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Cossack Squat
1
16 reps
-
5
Downward Dog to Lunge
1
20 reps
-
6
Shadow Boxing
1
30 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Cossack Squat
1
16 reps
-
5
Downward Dog to Lunge
1
20 reps
-
6
Bench Press (Barbell)
3
8-12 reps
RPE 9
7
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
8
Pull-Up (Weighted)
3
AMRAP
RPE 9
9
Hip Adductor (Machine)
3
12-15 reps
RPE 9
10
Deficit Push Up
3
AMRAP
RPE 9
11
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
12
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
13
Dead Hang
3
60 secs
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Cossack Squat
1
16 reps
-
5
Downward Dog to Lunge
1
20 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Hack Squat
3
8-12 reps
RPE 9
8
Chin-Up (Weighted)
3
AMRAP
RPE 9
9
Candlestick
3
AMRAP
RPE 9
10
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
6-10 reps
RPE 9
12
Elevated Pike Push Up
3
AMRAP
RPE 9
13
Dip (Weighted)
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Cossack Squat
1
16 reps
-
5
Downward Dog to Lunge
1
20 reps
-
6
Bench Press (Barbell)
3
8-12 reps
RPE 9
7
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
8
Pull-Up (Weighted)
3
AMRAP
RPE 9
9
Hip Adductor (Machine)
3
12-15 reps
RPE 9
10
Deficit Push Up
3
AMRAP
RPE 9
11
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
12
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
13
Dead Hang
3
60 secs
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Cossack Squat
1
16 reps
-
5
Downward Dog to Lunge
1
20 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Hack Squat
3
8-12 reps
RPE 9
8
Chin-Up (Weighted)
3
AMRAP
RPE 9
9
Candlestick
3
AMRAP
RPE 9
10
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
6-10 reps
RPE 9
12
Elevated Pike Push Up
3
AMRAP
RPE 9
13
Dip (Weighted)
3
AMRAP
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Cossack Squat
1
16 reps
-
5
Downward Dog to Lunge
1
20 reps
-
6
Shadow Boxing
1
30 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Cossack Squat
1
16 reps
-
5
Downward Dog to Lunge
1
20 reps
-
6
Shadow Boxing
1
30 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Shadow Boxing
1
30 mins
RPE 9
6
Cossack Squat
1
16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
200 reps
-
2
World's Greatest Stretch
2
10 reps
-
3
Arm Circle
2
20 reps
-
4
Cossack Squat
1
16 reps
-
5
Downward Dog to Lunge
1
20 reps
-
6
Shadow Boxing
1
30 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Jump Rope
1 Set
200 Reps
-
2
World's Greatest Stretch
2 Sets
10 Reps
-
3
Arm Circle
2 Sets
20 Reps
-
4
Cossack Squat
1 Set
16 Reps
-
5
Downward Dog to Lunge
1 Set
20 Reps
-
6
Run
1 Set
90 mins
@9
Day 2
1
Jump Rope
1 Set
200 Reps
-
2
World's Greatest Stretch
2 Sets
10 Reps
-
3
Arm Circle
2 Sets
20 Reps
-
4
Cossack Squat
1 Set
16 Reps
-
5
Downward Dog to Lunge
1 Set
20 Reps
-
6
Bench Press (Barbell)
3 Sets
8-12 Reps
@9
7
High Bar Squat (Barbell)
3 Sets
8-12 Reps
@9
8
Pull-Up (Weighted)
3 Sets
AMRAP
@9
9
Hip Adductor (Machine)
3 Sets
12-15 Reps
@9
10
Deficit Push Up
3 Sets
AMRAP
@9
11
Overhead Extension (Dumbbell)
3 Sets
8-12 Reps
@9
12
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@9
13
Dead Hang
3 Sets
60 secs
@9
Day 3
1
Jump Rope
1 Set
200 Reps
-
2
World's Greatest Stretch
2 Sets
10 Reps
-
3
Arm Circle
2 Sets
20 Reps
-
4
Cossack Squat
1 Set
16 Reps
-
5
Downward Dog to Lunge
1 Set
20 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Hack Squat
3 Sets
8-12 Reps
@9
8
Chin-Up (Weighted)
3 Sets
AMRAP
@9
9
Candlestick
3 Sets
AMRAP
@9
10
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
11
Seated Hamstring Curl
3 Sets
6-10 Reps
@9
12
Elevated Pike Push Up
3 Sets
AMRAP
@9
13
Dip (Weighted)
3 Sets
AMRAP
@9
Day 4
1
Jump Rope
1 Set
200 Reps
-
2
World's Greatest Stretch
2 Sets
10 Reps
-
3
Arm Circle
2 Sets
20 Reps
-
4
Cossack Squat
1 Set
16 Reps
-
5
Downward Dog to Lunge
1 Set
20 Reps
-
6
Shadow Boxing
1 Set
30 mins
@9
Day 5
1
Jump Rope
1 Set
200 Reps
-
2
World's Greatest Stretch
2 Sets
10 Reps
-
3
Arm Circle
2 Sets
20 Reps
-
4
Cossack Squat
1 Set
16 Reps
-
5
Downward Dog to Lunge
1 Set
20 Reps
-
6
Bench Press (Barbell)
3 Sets
8-12 Reps
@9
7
High Bar Squat (Barbell)
3 Sets
8-12 Reps
@9
8
Pull-Up (Weighted)
3 Sets
AMRAP
@9
9
Hip Adductor (Machine)
3 Sets
12-15 Reps
@9
10
Deficit Push Up
3 Sets
AMRAP
@9
11
Overhead Extension (Dumbbell)
3 Sets
8-12 Reps
@9
12
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@9
13
Dead Hang
3 Sets
60 secs
@9
Day 6
1
Jump Rope
1 Set
200 Reps
-
2
World's Greatest Stretch
2 Sets
10 Reps
-
3
Arm Circle
2 Sets
20 Reps
-
4
Cossack Squat
1 Set
16 Reps
-
5
Downward Dog to Lunge
1 Set
20 Reps
-
6
Shadow Boxing
1 Set
30 mins
@9
Day 7
1
Stretching
1 Set
15 mins
-