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BoostcampPNG

Dozer

by Tanner S.

Program Description

To allow yourself to become dense. Let you muscles do all the work they deserve to get and more.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 31, 2025 05:07
  • Last Edited
    Dec 31, 2025 06:44
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16%
Triceps
12.8%
Front Delts
9%
Lats
9%
Glutes
7.1%
Chest
6.4%
Lower Back
5.1%
Quadriceps
5.1%
Hamstrings
5.1%
Forearms
5.1%
Calves
5.1%
Middle Delts
4.5%
Biceps
4.5%
Abs
3.8%
Adductors
1.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
3
10-15 reps
RPE 8-9
3
Overhead Press (Barbell)
2
8-10 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
3
10-15 reps
RPE 8-9
3
Overhead Press (Barbell)
2
8-10 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
3
10-15 reps
RPE 8-9
3
Overhead Press (Barbell)
2
8-10 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
3
10-15 reps
RPE 8-9
3
Overhead Press (Barbell)
2
8-10 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
3
10-15 reps
RPE 8-9
3
Overhead Press (Barbell)
2
8-10 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
3
10-15 reps
RPE 8-9
3
Overhead Press (Barbell)
2
8-10 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
12 reps
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
RPE 10
3
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
4
Back Extension
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
12 reps
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
RPE 10
3
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
4
Back Extension
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
12 reps
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
RPE 10
3
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
4
Back Extension
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
12 reps
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
RPE 10
3
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
4
Back Extension
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
12 reps
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
RPE 10
3
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
4
Back Extension
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
12 reps
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
RPE 10
3
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
4
Back Extension
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 10
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 10
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 10
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 10
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 10
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 10
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Behind The Back Forearm Curls
1
1
1
1
25 reps
25 reps
25 reps
25 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Standing Calf Raise
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Behind The Back Forearm Curls
1
1
1
1
25 reps
25 reps
25 reps
25 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Standing Calf Raise
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Behind The Back Forearm Curls
1
1
1
1
25 reps
25 reps
25 reps
25 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Standing Calf Raise
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Behind The Back Forearm Curls
1
1
1
1
25 reps
25 reps
25 reps
25 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Standing Calf Raise
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Behind The Back Forearm Curls
1
1
1
1
25 reps
25 reps
25 reps
25 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Standing Calf Raise
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Behind The Back Forearm Curls
1
1
1
1
25 reps
25 reps
25 reps
25 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Standing Calf Raise
4
12 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@10
2
Chest Press (Machine)
3 Sets
10-15 Reps
@8-9
3
Overhead Press (Barbell)
2 Sets
8-10 Reps
@9-10
4
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
Day 2
1
Chest Supported Row (Machine)
2 Sets
12 Reps
@10
2
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
10 Reps
@10
3
Bent Over Row (Barbell, Paused)
3 Sets
8 Reps
@9
4
Back Extension
3 Sets
15 Reps
@7.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
-
2
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@10
Day 4
1
Power Shrug
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@10
2
Behind The Back Forearm Curls
1 Set
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
25 Reps
@7
@8
@9
@10
3
Standing Calf Raise
4 Sets
12 Reps
@8