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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
    Jun 18, 2025 12:44

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!
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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
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
-