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mountain dog

by victor C.

Program Description

**Mountain Dog** is a dynamic 5-week workout program designed for serious lifters looking to push their limits. With 21 training sessions packed into this program, you'll engage in a variety of exercises targeting all major muscle groups, including barbell deadlifts, cable tricep pushdowns, and machine chest presses. Each session is structured to maximize intensity and results, utilizing RPE (Rate of Perceived Exertion) to guide your effort levels. Get ready to build strength, enhance endurance, and sculpt your physique with this comprehensive training plan!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 18, 2025 03:10
  • Last Edited
    Dec 18, 2025 04:15
Muscle Engagement
Front
Back
MuscleSet
Front Delts
14.1%
Hamstrings
13.6%
Triceps
12%
Glutes
11.4%
Quadriceps
9.2%
Middle Delts
9.2%
Chest
7.1%
Abs
5.4%
Biceps
3.5%
Lower Back
3.3%
Upper Back
2.7%
Lats
2.7%
Adductors
2.2%
Rear Delts
2.2%
Forearms
1.1%
Abductors
0.3%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10 reps
RPE 8
2
Bench Press (Barbell)
3
3
2
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
3
Bench Press (Dumbbell)
1
30 reps
RPE 7
4
Pec Deck (Machine)
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10 reps
RPE 8
2
Bench Press (Barbell)
3
3
2
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
3
Bench Press (Dumbbell)
1
30 reps
RPE 7
4
Pec Deck (Machine)
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10 reps
RPE 8
2
Bench Press (Barbell)
3
3
2
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
3
Bench Press (Dumbbell)
1
30 reps
RPE 7
4
Pec Deck (Machine)
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10 reps
RPE 8
2
Bench Press (Barbell)
3
3
2
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
3
Bench Press (Dumbbell)
1
30 reps
RPE 7
4
Pec Deck (Machine)
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10 reps
RPE 8
2
Bench Press (Barbell)
3
3
2
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
3
Bench Press (Dumbbell)
1
30 reps
RPE 7
4
Pec Deck (Machine)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10 reps
RPE 8
2
Deadlift (Barbell)
3
3
2
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
3
Single Arm Row (Dumbbell)
1
30 reps
RPE 7
4
Lat Pulldown
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10 reps
RPE 8
2
Deadlift (Barbell)
3
3
2
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
3
Single Arm Row (Dumbbell)
1
30 reps
RPE 7
4
Lat Pulldown
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10 reps
RPE 8
2
Deadlift (Barbell)
3
3
2
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
3
Single Arm Row (Dumbbell)
1
30 reps
RPE 7
4
Lat Pulldown
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10 reps
RPE 8
2
Deadlift (Barbell)
3
3
2
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
3
Single Arm Row (Dumbbell)
1
30 reps
RPE 7
4
Lat Pulldown
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10 reps
RPE 8
2
Deadlift (Barbell)
3
3
2
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
3
Single Arm Row (Dumbbell)
1
30 reps
RPE 7
4
Lat Pulldown
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
RPE 8
2
Squat (Barbell)
3
3
2
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
30 reps
RPE 7
4
Stiff Leg Deadlift
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
RPE 8
2
Squat (Barbell)
3
3
2
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
30 reps
RPE 7
4
Stiff Leg Deadlift
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
RPE 8
2
Squat (Barbell)
3
3
2
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
30 reps
RPE 7
4
Stiff Leg Deadlift
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
RPE 8
2
Squat (Barbell)
3
3
2
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
30 reps
RPE 7
4
Stiff Leg Deadlift
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
RPE 8
2
Squat (Barbell)
3
3
2
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
30 reps
RPE 7
4
Stiff Leg Deadlift
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
2
Shoulder Press (Machine)
3
3
2
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
30 reps
RPE 7
4
Lu Raise
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
2
Shoulder Press (Machine)
3
3
2
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
30 reps
RPE 7
4
Lu Raise
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
2
Shoulder Press (Machine)
3
3
2
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
30 reps
RPE 7
4
Lu Raise
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
2
Shoulder Press (Machine)
3
3
2
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
30 reps
RPE 7
4
Lu Raise
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
2
Shoulder Press (Machine)
3
3
2
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
30 reps
RPE 7
4
Lu Raise
4
10 reps
RPE 6
Day 5
No exercises added to this day
Week 1
1 / 5 Weeks
Day 2
1
Bicep Curl (Cable)
4 Sets
10 Reps
@8
2
Deadlift (Barbell)
3 Sets
3 Sets
2 Sets
5 Reps
5 Reps
5 Reps
@9
@9.5
@10
3
Single Arm Row (Dumbbell)
1 Set
30 Reps
@7
4
Lat Pulldown
4 Sets
10 Reps
@6
Day 1
1
Tricep Pushdown (Cable)
4 Sets
10 Reps
@8
2
Bench Press (Barbell)
3 Sets
3 Sets
2 Sets
5 Reps
5 Reps
5 Reps
@9
@9.5
@10
3
Bench Press (Dumbbell)
1 Set
30 Reps
@7
4
Pec Deck (Machine)
4 Sets
10 Reps
@6
Day 3
1
Leg Curl
4 Sets
10 Reps
@8
2
Squat (Barbell)
3 Sets
3 Sets
2 Sets
5 Reps
5 Reps
5 Reps
@9
@9.5
@10
3
Leg Press
1 Set
30 Reps
@7
4
Stiff Leg Deadlift
4 Sets
10 Reps
@6
Day 4
1
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
2
Shoulder Press (Machine)
3 Sets
3 Sets
2 Sets
5 Reps
5 Reps
5 Reps
@9
@9.5
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
30 Reps
@7
4
Lu Raise
4 Sets
10 Reps
@6
Day 5
No exercises added to this day