Via Dolorosa
Via Dolorosa is the road Jesus Christ carried his cross on to golgotha where he would be crucified. Pick up your cross and crucify your flesh.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hang Clean | 4 | 3 reps |
| 2 | Deadlift (Barbell) | 2 | 4–6 reps |
| 2 | 6–8 reps | ||
| Superset | |||
| 3A | Rear Delt Fly (Dumbbell) | 4 | 8–10 reps |
| 3B | Lateral Lunge | 4 | 8–10 reps |
| Superset | |||
| 4A | Face Pull | 4 | 10–12 reps |
| 4B | Goblet Squat | 3 | 12–14 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 4–6 reps |
| 2 | Overhead Press (Barbell) | 4 | 4–6 reps |
| 3 | Incline Bench Press (Dumbbell) | 4 | 8–10 reps |
| Superset | |||
| 4A | Lateral Raise (Dumbbell) | 4 | 8–12 reps |
| 4B | Overhead Tricep Extension (Cable) | 3 | 8–10 reps |
| Superset | |||
| 5A | Front Raise | 4 | 8–12 reps |
| 5B | Tricep Pushdown (Cable) | 3 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Row (Cable) | 4 | 4–6 reps |
| 2 | Lat Pulldown | 4 | 4–6 reps |
| 3 | Pendlay Row | 4 | 8–10 reps |
| Superset | |||
| 4A | Incline Curl (Dumbbell) | 4 | 8–12 reps |
| 4B | Rear Delt Fly (Cable) | 3 | 8–12 reps |
| Superset | |||
| 5A | Hammer Curl | 3 | 8–12 reps |
| 5B | Dumbell Hold | 2 | 1–1.5 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 4–6 reps |
| 2 | Romanian Deadlift (Barbell) | 4 | 4–6 reps |
| 3 | Lunge (Dumbbell) | 3 | 8–10 reps |
| Superset | |||
| 4A | Hip Abductor (Machine) | 4 | 10–12 reps |
| 4B | Hip Adductor (Machine) | 4 | 10–12 reps |
| Superset | |||
| 5A | Leg Extension | 4 | 10–12 reps |
| 5B | Seated Hamstring Curl | 4 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Overhead Press (Dumbbell) | 3 | 6–8 reps |
| 1B | Face Pull | 3 | 6–8 reps |
| Superset | |||
| 2A | Tricep Pushdown (Cable) | 3 | 6–8 reps |
| 2B | Preacher Curl (EZ Bar) | 3 | 6–8 reps |
| Superset | |||
| 3A | Push Up | 2 | AMRAP |
| 3B | Pull-Up (Bodyweight) | 2 | AMRAP |
| Superset | |||
| 4A | Lateral Raise (Cable) | 4 | 8–12 reps |
| 4B | Front Raise (Cable) | 4 | 8–12 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Via Dolorosa is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Via Dolorosa is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Via Dolorosa is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
