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mountain dog

by victor C.
1 athletes joined

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
    Jan 17, 2026 05:42
Muscle Engagement
Front
Back
MuscleSet
Front Delts
14.9%
Hamstrings
12%
Triceps
12%
Glutes
10.1%
Middle Delts
9.3%
Chest
8.2%
Quadriceps
8.1%
Abs
4.8%
Upper Back
4.5%
Lats
4.3%
Biceps
3.6%
Lower Back
2.9%
Rear Delts
2.4%
Adductors
1.9%
Forearms
0.7%
Abductors
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
5
Lateral Raise (Dumbbell)
1
-60 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
-60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
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
5
Lateral Raise (Dumbbell)
1
-60 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
-60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
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
5
Lateral Raise (Dumbbell)
1
-60 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
-60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
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
5
Lateral Raise (Dumbbell)
1
-60 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
-60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
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
5
Lateral Raise (Dumbbell)
1
-60 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
-60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
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
5
Incline Bench Press (Dumbbell)
1
60+ reps
RPE 8
6
Overhead Tricep Extension (Cable)
1
60+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
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
5
Incline Bench Press (Dumbbell)
1
60+ reps
RPE 8
6
Overhead Tricep Extension (Cable)
1
60+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
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
5
Incline Bench Press (Dumbbell)
1
60+ reps
RPE 8
6
Overhead Tricep Extension (Cable)
1
60+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
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
5
Incline Bench Press (Dumbbell)
1
60+ reps
RPE 8
6
Overhead Tricep Extension (Cable)
1
60+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
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
5
Incline Bench Press (Dumbbell)
1
60+ reps
RPE 8
6
Overhead Tricep Extension (Cable)
1
60+ reps
RPE 8
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
5
Lateral Raise (Cable)
1
60+ reps
RPE 8
6
Bicep Curl (EZ Bar)
1
60+ reps
RPE 8
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
5
Lateral Raise (Cable)
1
60+ reps
RPE 8
6
Bicep Curl (EZ Bar)
1
60+ reps
RPE 8
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
5
Lateral Raise (Cable)
1
60+ reps
RPE 8
6
Bicep Curl (EZ Bar)
1
60+ reps
RPE 8
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
5
Lateral Raise (Cable)
1
60+ reps
RPE 8
6
Bicep Curl (EZ Bar)
1
60+ reps
RPE 8
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
5
Lateral Raise (Cable)
1
60+ reps
RPE 8
6
Bicep Curl (EZ Bar)
1
60+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
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
5
Incline Curl (Dumbbell)
1
60+ reps
RPE 8
6
Tricep Pushdown (Cable)
1
60+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
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
5
Incline Curl (Dumbbell)
1
60+ reps
RPE 8
6
Tricep Pushdown (Cable)
1
60+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
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
5
Incline Curl (Dumbbell)
1
60+ reps
RPE 8
6
Tricep Pushdown (Cable)
1
60+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
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
5
Incline Curl (Dumbbell)
1
60+ reps
RPE 8
6
Tricep Pushdown (Cable)
1
60+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
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
5
Incline Curl (Dumbbell)
1
60+ reps
RPE 8
6
Tricep Pushdown (Cable)
1
60+ reps
RPE 8
Week 1
1 / 5 Weeks
Day 2
1
Chest Supported Row (Machine)
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
5
Incline Bench Press (Dumbbell)
1 Set
60+ Reps
@8
6
Overhead Tricep Extension (Cable)
1 Set
60+ Reps
@8
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
5
Lateral Raise (Cable)
1 Set
60+ Reps
@8
6
Bicep Curl (EZ Bar)
1 Set
60+ Reps
@8
Day 4
1
Lateral Raise (Machine)
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
5
Incline Curl (Dumbbell)
1 Set
60+ Reps
@8
6
Tricep Pushdown (Cable)
1 Set
60+ Reps
@8
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
5
Lateral Raise (Dumbbell)
1 Set
-60 Reps
@8
6
Bicep Curl (EZ Bar)
1 Set
-60 Reps
-