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Dorian inspired HIT

by Swole Man
2 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
    Aug 24, 2025 06:27
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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