Program Description
Compound exercise strength and hypertrophy focus for accesories. Hits every muscle when combined with the core and calves program.
Program Overview
- LevelIntermediate
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedDec 24, 2024 04:39
- Last EditedJun 18, 2025 08:54
Summary
Embark on an 8-week journey with the Via Dolorosa program, designed for serious lifters looking to push their limits. With 5 training days per week, this program emphasizes heavy compound lifts like deadlifts and bench presses, combined with targeted accessory work to sculpt your physique. Each session incorporates dynamic double progression, ensuring you continuously challenge yourself and make gains. Equip yourself with a full gym and prepare to elevate your strength and conditioning to new heights!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3 reps
-
2
Deadlift (Barbell)
2
2
4-6 reps
6-8 reps
-
-
3A
Rear Delt Fly (Dumbbell)
4
8-10 reps
-
3B
Lateral Lunge
4
8-10 reps
-
4A
Face Pull
4
10-12 reps
-
4B
Goblet Squat
3
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3 reps
-
2
Deadlift (Barbell)
2
2
4-6 reps
6-8 reps
-
-
3A
Rear Delt Fly (Dumbbell)
4
8-10 reps
-
3B
Lateral Lunge
4
8-10 reps
-
4A
Face Pull
4
10-12 reps
-
4B
Goblet Squat
3
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3 reps
-
2
Deadlift (Barbell)
2
2
4-6 reps
6-8 reps
-
-
3A
Rear Delt Fly (Dumbbell)
4
8-10 reps
-
3B
Lateral Lunge
4
8-10 reps
-
4A
Face Pull
4
10-12 reps
-
4B
Goblet Squat
3
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3 reps
-
2
Deadlift (Barbell)
2
2
4-6 reps
6-8 reps
-
-
3A
Rear Delt Fly (Dumbbell)
4
8-10 reps
-
3B
Lateral Lunge
4
8-10 reps
-
4A
Face Pull
4
10-12 reps
-
4B
Goblet Squat
3
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3 reps
-
2
Deadlift (Barbell)
2
2
4-6 reps
6-8 reps
-
-
3A
Rear Delt Fly (Dumbbell)
4
8-10 reps
-
3B
Lateral Lunge
4
8-10 reps
-
4A
Face Pull
4
10-12 reps
-
4B
Goblet Squat
3
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3 reps
-
2
Deadlift (Barbell)
2
2
4-6 reps
6-8 reps
-
-
3A
Rear Delt Fly (Dumbbell)
4
8-10 reps
-
3B
Lateral Lunge
4
8-10 reps
-
4A
Face Pull
4
10-12 reps
-
4B
Goblet Squat
3
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3 reps
-
2
Deadlift (Barbell)
2
2
4-6 reps
6-8 reps
-
-
3A
Rear Delt Fly (Dumbbell)
4
8-10 reps
-
3B
Lateral Lunge
4
8-10 reps
-
4A
Face Pull
4
10-12 reps
-
4B
Goblet Squat
3
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3 reps
-
2
Deadlift (Barbell)
2
2
4-6 reps
6-8 reps
-
-
3A
Rear Delt Fly (Dumbbell)
4
8-10 reps
-
3B
Lateral Lunge
4
8-10 reps
-
4A
Face Pull
4
10-12 reps
-
4B
Goblet Squat
3
12-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
4A
Lateral Raise (Dumbbell)
4
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-10 reps
-
5A
Front Raise
4
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
4A
Lateral Raise (Dumbbell)
4
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-10 reps
-
5A
Front Raise
4
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
4A
Lateral Raise (Dumbbell)
4
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-10 reps
-
5A
Front Raise
4
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
4A
Lateral Raise (Dumbbell)
4
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-10 reps
-
5A
Front Raise
4
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
4A
Lateral Raise (Dumbbell)
4
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-10 reps
-
5A
Front Raise
4
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
4A
Lateral Raise (Dumbbell)
4
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-10 reps
-
5A
Front Raise
4
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
4A
Lateral Raise (Dumbbell)
4
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-10 reps
-
5A
Front Raise
4
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
4A
Lateral Raise (Dumbbell)
4
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-10 reps
-
5A
Front Raise
4
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
4-6 reps
-
2
Lat Pulldown
4
4-6 reps
-
3
Pendlay Row
4
8-10 reps
-
4A
Incline Curl (Dumbbell)
4
8-12 reps
-
4B
Rear Delt Fly (Cable)
3
8-12 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Dumbell Hold
2
1-1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
4-6 reps
-
2
Lat Pulldown
4
4-6 reps
-
3
Pendlay Row
4
8-10 reps
-
4A
Incline Curl (Dumbbell)
4
8-12 reps
-
4B
Rear Delt Fly (Cable)
3
8-12 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Dumbell Hold
2
1-1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
4-6 reps
-
2
Lat Pulldown
4
4-6 reps
-
3
Pendlay Row
4
8-10 reps
-
4A
Incline Curl (Dumbbell)
4
8-12 reps
-
4B
Rear Delt Fly (Cable)
3
8-12 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Dumbell Hold
2
1-1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
4-6 reps
-
2
Lat Pulldown
4
4-6 reps
-
3
Pendlay Row
4
8-10 reps
-
4A
Incline Curl (Dumbbell)
4
8-12 reps
-
4B
Rear Delt Fly (Cable)
3
8-12 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Dumbell Hold
2
1-1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
4-6 reps
-
2
Lat Pulldown
4
4-6 reps
-
3
Pendlay Row
4
8-10 reps
-
4A
Incline Curl (Dumbbell)
4
8-12 reps
-
4B
Rear Delt Fly (Cable)
3
8-12 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Dumbell Hold
2
1-1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
4-6 reps
-
2
Lat Pulldown
4
4-6 reps
-
3
Pendlay Row
4
8-10 reps
-
4A
Incline Curl (Dumbbell)
4
8-12 reps
-
4B
Rear Delt Fly (Cable)
3
8-12 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Dumbell Hold
2
1-1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
4-6 reps
-
2
Lat Pulldown
4
4-6 reps
-
3
Pendlay Row
4
8-10 reps
-
4A
Incline Curl (Dumbbell)
4
8-12 reps
-
4B
Rear Delt Fly (Cable)
3
8-12 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Dumbell Hold
2
1-1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
4-6 reps
-
2
Lat Pulldown
4
4-6 reps
-
3
Pendlay Row
4
8-10 reps
-
4A
Incline Curl (Dumbbell)
4
8-12 reps
-
4B
Rear Delt Fly (Cable)
3
8-12 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Dumbell Hold
2
1-1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3
Lunge (Dumbbell)
3
8-10 reps
-
4A
Hip Abductor (Machine)
4
10-12 reps
-
4B
Hip Adductor (Machine)
4
10-12 reps
-
5A
Leg Extension
4
10-12 reps
-
5B
Seated Hamstring Curl
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3
Lunge (Dumbbell)
3
8-10 reps
-
4A
Hip Abductor (Machine)
4
10-12 reps
-
4B
Hip Adductor (Machine)
4
10-12 reps
-
5A
Leg Extension
4
10-12 reps
-
5B
Seated Hamstring Curl
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3
Lunge (Dumbbell)
3
8-10 reps
-
4A
Hip Abductor (Machine)
4
10-12 reps
-
4B
Hip Adductor (Machine)
4
10-12 reps
-
5A
Leg Extension
4
10-12 reps
-
5B
Seated Hamstring Curl
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3
Lunge (Dumbbell)
3
8-10 reps
-
4A
Hip Abductor (Machine)
4
10-12 reps
-
4B
Hip Adductor (Machine)
4
10-12 reps
-
5A
Leg Extension
4
10-12 reps
-
5B
Seated Hamstring Curl
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3
Lunge (Dumbbell)
3
8-10 reps
-
4A
Hip Abductor (Machine)
4
10-12 reps
-
4B
Hip Adductor (Machine)
4
10-12 reps
-
5A
Leg Extension
4
10-12 reps
-
5B
Seated Hamstring Curl
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3
Lunge (Dumbbell)
3
8-10 reps
-
4A
Hip Abductor (Machine)
4
10-12 reps
-
4B
Hip Adductor (Machine)
4
10-12 reps
-
5A
Leg Extension
4
10-12 reps
-
5B
Seated Hamstring Curl
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3
Lunge (Dumbbell)
3
8-10 reps
-
4A
Hip Abductor (Machine)
4
10-12 reps
-
4B
Hip Adductor (Machine)
4
10-12 reps
-
5A
Leg Extension
4
10-12 reps
-
5B
Seated Hamstring Curl
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3
Lunge (Dumbbell)
3
8-10 reps
-
4A
Hip Abductor (Machine)
4
10-12 reps
-
4B
Hip Adductor (Machine)
4
10-12 reps
-
5A
Leg Extension
4
10-12 reps
-
5B
Seated Hamstring Curl
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-8 reps
-
1B
Face Pull
3
6-8 reps
-
2A
Tricep Pushdown (Cable)
3
6-8 reps
-
2B
Preacher Curl (EZ Bar)
3
6-8 reps
-
3A
Push Up
2
AMRAP
-
3B
Pull-Up (Bodyweight)
2
AMRAP
-
4A
Lateral Raise (Cable)
4
8-12 reps
-
4B
Front Raise (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-8 reps
-
1B
Face Pull
3
6-8 reps
-
2A
Tricep Pushdown (Cable)
3
6-8 reps
-
2B
Preacher Curl (EZ Bar)
3
6-8 reps
-
3A
Push Up
2
AMRAP
-
3B
Pull-Up (Bodyweight)
2
AMRAP
-
4A
Lateral Raise (Cable)
4
8-12 reps
-
4B
Front Raise (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-8 reps
-
1B
Face Pull
3
6-8 reps
-
2A
Tricep Pushdown (Cable)
3
6-8 reps
-
2B
Preacher Curl (EZ Bar)
3
6-8 reps
-
3A
Push Up
2
AMRAP
-
3B
Pull-Up (Bodyweight)
2
AMRAP
-
4A
Lateral Raise (Cable)
4
8-12 reps
-
4B
Front Raise (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-8 reps
-
1B
Face Pull
3
6-8 reps
-
2A
Tricep Pushdown (Cable)
3
6-8 reps
-
2B
Preacher Curl (EZ Bar)
3
6-8 reps
-
3A
Push Up
2
AMRAP
-
3B
Pull-Up (Bodyweight)
2
AMRAP
-
4A
Lateral Raise (Cable)
4
8-12 reps
-
4B
Front Raise (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-8 reps
-
1B
Face Pull
3
6-8 reps
-
2A
Tricep Pushdown (Cable)
3
6-8 reps
-
2B
Preacher Curl (EZ Bar)
3
6-8 reps
-
3A
Push Up
2
AMRAP
-
3B
Pull-Up (Bodyweight)
2
AMRAP
-
4A
Lateral Raise (Cable)
4
8-12 reps
-
4B
Front Raise (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-8 reps
-
1B
Face Pull
3
6-8 reps
-
2A
Tricep Pushdown (Cable)
3
6-8 reps
-
2B
Preacher Curl (EZ Bar)
3
6-8 reps
-
3A
Push Up
2
AMRAP
-
3B
Pull-Up (Bodyweight)
2
AMRAP
-
4A
Lateral Raise (Cable)
4
8-12 reps
-
4B
Front Raise (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-8 reps
-
1B
Face Pull
3
6-8 reps
-
2A
Tricep Pushdown (Cable)
3
6-8 reps
-
2B
Preacher Curl (EZ Bar)
3
6-8 reps
-
3A
Push Up
2
AMRAP
-
3B
Pull-Up (Bodyweight)
2
AMRAP
-
4A
Lateral Raise (Cable)
4
8-12 reps
-
4B
Front Raise (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-8 reps
-
1B
Face Pull
3
6-8 reps
-
2A
Tricep Pushdown (Cable)
3
6-8 reps
-
2B
Preacher Curl (EZ Bar)
3
6-8 reps
-
3A
Push Up
2
AMRAP
-
3B
Pull-Up (Bodyweight)
2
AMRAP
-
4A
Lateral Raise (Cable)
4
8-12 reps
-
4B
Front Raise (Cable)
4
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Hang Clean4 Sets
3 Reps
-
2
Deadlift (Barbell)2 Sets
2 Sets
4-6 Reps
6-8 Reps
-
-
3A
Rear Delt Fly (Dumbbell)4 Sets
8-10 Reps
-
3B
Lateral Lunge4 Sets
8-10 Reps
-
4A
Face Pull4 Sets
10-12 Reps
-
4B
Goblet Squat3 Sets
12-14 Reps
-
Day 2
1
Bench Press (Barbell)4 Sets
4-6 Reps
-
2
Overhead Press (Barbell)4 Sets
4-6 Reps
-
3
Incline Bench Press (Dumbbell)4 Sets
8-10 Reps
-
4A
Lateral Raise (Dumbbell)4 Sets
8-12 Reps
-
4B
Overhead Tricep Extension (Cable)3 Sets
8-10 Reps
-
5A
Front Raise4 Sets
8-12 Reps
-
5B
Tricep Pushdown (Cable)3 Sets
10-12 Reps
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Day 3
1
Seated Row (Cable)4 Sets
4-6 Reps
-
2
Lat Pulldown4 Sets
4-6 Reps
-
3
Pendlay Row4 Sets
8-10 Reps
-
4A
Incline Curl (Dumbbell)4 Sets
8-12 Reps
-
4B
Rear Delt Fly (Cable)3 Sets
8-12 Reps
-
5A
Hammer Curl3 Sets
8-12 Reps
-
5B
Dumbell Hold2 Sets
1-1.5 mins
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Day 4
1
Squat (Barbell)4 Sets
4-6 Reps
-
2
Romanian Deadlift (Barbell)4 Sets
4-6 Reps
-
3
Lunge (Dumbbell)3 Sets
8-10 Reps
-
4A
Hip Abductor (Machine)4 Sets
10-12 Reps
-
4B
Hip Adductor (Machine)4 Sets
10-12 Reps
-
5A
Leg Extension4 Sets
10-12 Reps
-
5B
Seated Hamstring Curl4 Sets
10-12 Reps
-
Day 5
1A
Overhead Press (Dumbbell)3 Sets
6-8 Reps
-
1B
Face Pull3 Sets
6-8 Reps
-
2A
Tricep Pushdown (Cable)3 Sets
6-8 Reps
-
2B
Preacher Curl (EZ Bar)3 Sets
6-8 Reps
-
3A
Push Up2 Sets
AMRAP
-
3B
Pull-Up (Bodyweight)2 Sets
AMRAP
-
4A
Lateral Raise (Cable)4 Sets
8-12 Reps
-
4B
Front Raise (Cable)4 Sets
8-12 Reps
-