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Dorian inspired HIT

by Swole Man
3 athletes joined

Program Description

Inspired by dorian's 4 day blood and guts program. I recommend doing this in an asynchronous structure instead of structuring it on a weekly basis. Instead of repeating once every 7 days you would be repeating the workouts once every 6 days (48 hours of rest between each workout).

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 24, 2025 01:11
  • Last Edited
    Sep 15, 2025 02:59

Summary

Unleash your potential with the Dorian Inspired HIT program, a meticulously crafted 6-week journey designed for serious lifters. Committing just three days a week, you'll dive into a high-intensity training regimen that targets your back, chest, and arms through a variety of powerful exercises, including weighted pull-ups, incline bench presses, and machine flys. Each session is structured to maximize muscle engagement and growth, ensuring you push your limits while achieving impressive results. Get ready to transform your physique and elevate your strength with this dynamic program!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Upper Back
10.3%
Calves
9.9%
Lats
8.9%
Front Delts
8.4%
Biceps
7.9%
Hamstrings
7.9%
Middle Delts
7.4%
Quadriceps
7.4%
Chest
6.9%
Glutes
5.4%
Lower Back
2%
Abs
1.5%
Forearms
1%
Rear Delts
1%
Adductors
1%
Abductors
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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-8 reps
RPE 10
2
Incline Bench Press (Barbell)
1
6-8 reps
RPE 10
3
Chest Fly (Machine)
1
8-10 reps
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8-10 reps
RPE 10
6
Skull Crusher (Barbell)
1
8-10 reps
RPE 10
7
French Press
1
8-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
6-8 reps
RPE 10
9
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-8 reps
RPE 10
2
Incline Bench Press (Barbell)
1
6-8 reps
RPE 10
3
Chest Fly (Machine)
1
8-10 reps
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8-10 reps
RPE 10
6
Skull Crusher (Barbell)
1
8-10 reps
RPE 10
7
French Press
1
8-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
6-8 reps
RPE 10
9
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-8 reps
RPE 10
2
Incline Bench Press (Barbell)
1
6-8 reps
RPE 10
3
Chest Fly (Machine)
1
8-10 reps
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8-10 reps
RPE 10
6
Skull Crusher (Barbell)
1
8-10 reps
RPE 10
7
French Press
1
8-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
6-8 reps
RPE 10
9
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-8 reps
RPE 10
2
Incline Bench Press (Barbell)
1
6-8 reps
RPE 10
3
Chest Fly (Machine)
1
8-10 reps
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8-10 reps
RPE 10
6
Skull Crusher (Barbell)
1
8-10 reps
RPE 10
7
French Press
1
8-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
6-8 reps
RPE 10
9
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-8 reps
RPE 10
2
Incline Bench Press (Barbell)
1
6-8 reps
RPE 10
3
Chest Fly (Machine)
1
8-10 reps
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8-10 reps
RPE 10
6
Skull Crusher (Barbell)
1
8-10 reps
RPE 10
7
French Press
1
8-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
6-8 reps
RPE 10
9
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-8 reps
RPE 10
2
Incline Bench Press (Barbell)
1
6-8 reps
RPE 10
3
Chest Fly (Machine)
1
8-10 reps
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8-10 reps
RPE 10
6
Skull Crusher (Barbell)
1
8-10 reps
RPE 10
7
French Press
1
8-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
6-8 reps
RPE 10
9
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
8-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
3
Dumbbell Row
1
8-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-8 reps
RPE 10
5
Concentration Curl
1
6-8 reps
RPE 10
6
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
7
Shrug (Barbell)
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
8-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
3
Dumbbell Row
1
8-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-8 reps
RPE 10
5
Concentration Curl
1
6-8 reps
RPE 10
6
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
7
Shrug (Barbell)
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
8-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
3
Dumbbell Row
1
8-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-8 reps
RPE 10
5
Concentration Curl
1
6-8 reps
RPE 10
6
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
7
Shrug (Barbell)
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
8-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
3
Dumbbell Row
1
8-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-8 reps
RPE 10
5
Concentration Curl
1
6-8 reps
RPE 10
6
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
7
Shrug (Barbell)
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
8-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
3
Dumbbell Row
1
8-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-8 reps
RPE 10
5
Concentration Curl
1
6-8 reps
RPE 10
6
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
7
Shrug (Barbell)
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
8-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
3
Dumbbell Row
1
8-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-8 reps
RPE 10
5
Concentration Curl
1
6-8 reps
RPE 10
6
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
7
Shrug (Barbell)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-10 reps
RPE 10
2
Leg Press
1
8-10 reps
RPE 10
3
Squat (Barbell)
1
6-8 reps
RPE 10
4
Hamstring Curl
1
8-10 reps
RPE 10
5
Stiff Leg Deadlift
1
6-8 reps
RPE 10
6
Standing Calf Raise
1
2
10-12 reps
-
RPE 10
RPE 10
7
Seated Calf Raise
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-10 reps
RPE 10
2
Leg Press
1
8-10 reps
RPE 10
3
Squat (Barbell)
1
6-8 reps
RPE 10
4
Hamstring Curl
1
8-10 reps
RPE 10
5
Stiff Leg Deadlift
1
6-8 reps
RPE 10
6
Standing Calf Raise
1
2
10-12 reps
-
RPE 10
RPE 10
7
Seated Calf Raise
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-10 reps
RPE 10
2
Leg Press
1
8-10 reps
RPE 10
3
Squat (Barbell)
1
6-8 reps
RPE 10
4
Hamstring Curl
1
8-10 reps
RPE 10
5
Stiff Leg Deadlift
1
6-8 reps
RPE 10
6
Standing Calf Raise
1
2
10-12 reps
-
RPE 10
RPE 10
7
Seated Calf Raise
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-10 reps
RPE 10
2
Leg Press
1
8-10 reps
RPE 10
3
Squat (Barbell)
1
6-8 reps
RPE 10
4
Hamstring Curl
1
8-10 reps
RPE 10
5
Stiff Leg Deadlift
1
6-8 reps
RPE 10
6
Standing Calf Raise
1
2
10-12 reps
-
RPE 10
RPE 10
7
Seated Calf Raise
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-10 reps
RPE 10
2
Leg Press
1
8-10 reps
RPE 10
3
Squat (Barbell)
1
6-8 reps
RPE 10
4
Hamstring Curl
1
8-10 reps
RPE 10
5
Stiff Leg Deadlift
1
6-8 reps
RPE 10
6
Standing Calf Raise
1
2
10-12 reps
-
RPE 10
RPE 10
7
Seated Calf Raise
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-10 reps
RPE 10
2
Leg Press
1
8-10 reps
RPE 10
3
Squat (Barbell)
1
6-8 reps
RPE 10
4
Hamstring Curl
1
8-10 reps
RPE 10
5
Stiff Leg Deadlift
1
6-8 reps
RPE 10
6
Standing Calf Raise
1
2
10-12 reps
-
RPE 10
RPE 10
7
Seated Calf Raise
1
6-8 reps
RPE 10
Week 1
1 / 6 Weeks
Day 2
1
Pullover (Machine)
1 Set
8-10 Reps
@10
2
Pull-Up (Neutral Grip, Weighted)
1 Set
6-8 Reps
@10
3
Dumbbell Row
1 Set
8-10 Reps
@10
4
Seated Wide-Grip Row (Cable)
1 Set
6-8 Reps
@10
5
Concentration Curl
1 Set
6-8 Reps
@10
6
Bicep Curl (Barbell)
1 Set
6-8 Reps
@10
7
Shrug (Barbell)
1 Set
6-8 Reps
@10
Day 1
1
Dip (Weighted)
1 Set
6-8 Reps
@10
2
Incline Bench Press (Barbell)
1 Set
6-8 Reps
@10
3
Chest Fly (Machine)
1 Set
8-10 Reps
@10
4
Standing Behind Neck Shoulder Press (Barbell)
1 Set
6-8 Reps
@10
5
Tricep Pushdown (Cable)
1 Set
8-10 Reps
@10
6
Skull Crusher (Barbell)
1 Set
8-10 Reps
@10
7
French Press
1 Set
8-10 Reps
@10
8
Lateral Raise (Dumbbell)
1 Set
6-8 Reps
@10
9
One Arm Lateral Raise (Cable)
1 Set
8-10 Reps
@10
Day 3
1
Leg Extension
1 Set
8-10 Reps
@10
2
Leg Press
1 Set
8-10 Reps
@10
3
Squat (Barbell)
1 Set
6-8 Reps
@10
4
Hamstring Curl
1 Set
8-10 Reps
@10
5
Stiff Leg Deadlift
1 Set
6-8 Reps
@10
6
Standing Calf Raise
1 Set
2 Sets
10-12 Reps
-
@10
@10
7
Seated Calf Raise
1 Set
6-8 Reps
@10