logo
BoostcampPNG

DTP++

by Bhavin S.

Program Description

DTP (Dynamic Training Principle) High Reps Torso/Limb

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 29, 2025 03:33
  • Last Edited
    Nov 11, 2025 11:48

Summary

Unleash your strength with DTP++, a dynamic 4-week program designed to sculpt your chest, back, legs, and arms through targeted supersets. Training four days a week, you'll engage in a variety of exercises like dumbbell bench presses and leg presses, maximizing muscle growth and endurance. Each session is crafted to push your limits and enhance your performance, ensuring you leave the gym feeling accomplished and empowered. Get ready to transform your physique and elevate your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.7%
Upper Back
14.8%
Front Delts
11.4%
Middle Delts
10.5%
Chest
7.3%
Abs
7.3%
Quadriceps
7.2%
Lats
6.5%
Calves
6.5%
Hamstrings
4.3%
Biceps
3.7%
Glutes
3.1%
Abductors
1.3%
Adductors
0.3%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
2
30 reps
20 reps
10 reps
5 reps
-
-
-
-
1B
Bent Over Row (Dumbbell)
1
1
1
2
30 reps
20 reps
10 reps
5 reps
-
-
-
-
2A
Bench Press (Dumbbell)
2
1
1
1
5 reps
10 reps
20 reps
30 reps
-
-
-
-
2B
Bent Over Row (Barbell)
2
1
1
1
5 reps
10 reps
20 reps
30 reps
-
-
-
-
3A
Dip (Assisted)
1
50 reps
-
3B
Pull-Up (Assisted)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
2
30 reps
20 reps
10 reps
5 reps
-
-
-
-
1B
Bent Over Row (Dumbbell)
1
1
1
2
30 reps
20 reps
10 reps
5 reps
-
-
-
-
2A
Bench Press (Dumbbell)
2
1
1
1
5 reps
10 reps
20 reps
30 reps
-
-
-
-
2B
Bent Over Row (Barbell)
2
1
1
1
5 reps
10 reps
20 reps
30 reps
-
-
-
-
3A
Dip (Assisted)
1
50 reps
-
3B
Pull-Up (Assisted)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
2
30 reps
20 reps
10 reps
5 reps
-
-
-
-
1B
Bent Over Row (Dumbbell)
1
1
1
2
30 reps
20 reps
10 reps
5 reps
-
-
-
-
2A
Bench Press (Dumbbell)
2
1
1
1
5 reps
10 reps
20 reps
30 reps
-
-
-
-
2B
Bent Over Row (Barbell)
2
1
1
1
5 reps
10 reps
20 reps
30 reps
-
-
-
-
3A
Dip (Assisted)
1
50 reps
-
3B
Pull-Up (Assisted)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
2
30 reps
20 reps
10 reps
5 reps
-
-
-
-
1B
Bent Over Row (Dumbbell)
1
1
1
2
30 reps
20 reps
10 reps
5 reps
-
-
-
-
2A
Bench Press (Dumbbell)
2
1
1
1
5 reps
10 reps
20 reps
30 reps
-
-
-
-
2B
Bent Over Row (Barbell)
2
1
1
1
5 reps
10 reps
20 reps
30 reps
-
-
-
-
3A
Dip (Assisted)
1
50 reps
-
3B
Pull-Up (Assisted)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
1B
Calf Raise (Leg Press)
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
2A
Leg Press
1
1
1
1
1
10 reps
20 reps
30 reps
40 reps
50 reps
-
-
-
-
-
2B
Calf Raise (Leg Press)
1
1
1
1
1
10 reps
20 reps
30 reps
40 reps
50 reps
-
-
-
-
-
3A
Abs Crunch (Bodyweight)
5
AMRAP
-
3B
Reverse Abs Crunch (Bodyweight)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
1B
Calf Raise (Leg Press)
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
2A
Leg Press
1
1
1
1
1
10 reps
20 reps
30 reps
40 reps
50 reps
-
-
-
-
-
2B
Calf Raise (Leg Press)
1
1
1
1
1
10 reps
20 reps
30 reps
40 reps
50 reps
-
-
-
-
-
3A
Abs Crunch (Bodyweight)
5
AMRAP
-
3B
Reverse Abs Crunch (Bodyweight)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
1B
Calf Raise (Leg Press)
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
2A
Leg Press
1
1
1
1
1
10 reps
20 reps
30 reps
40 reps
50 reps
-
-
-
-
-
2B
Calf Raise (Leg Press)
1
1
1
1
1
10 reps
20 reps
30 reps
40 reps
50 reps
-
-
-
-
-
3A
Abs Crunch (Bodyweight)
5
AMRAP
-
3B
Reverse Abs Crunch (Bodyweight)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
1B
Calf Raise (Leg Press)
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
2A
Leg Press
1
1
1
1
1
10 reps
20 reps
30 reps
40 reps
50 reps
-
-
-
-
-
2B
Calf Raise (Leg Press)
1
1
1
1
1
10 reps
20 reps
30 reps
40 reps
50 reps
-
-
-
-
-
3A
Abs Crunch (Bodyweight)
5
AMRAP
-
3B
Reverse Abs Crunch (Bodyweight)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
1
1
1
2
30 reps
20 reps
10 reps
5 reps
-
-
-
-
1B
Upright Row (Dumbbell)
1
1
1
2
30 reps
20 reps
10 reps
5 reps
-
-
-
-
2A
Arnold Press
2
1
1
1
5 reps
10 reps
20 reps
30 reps
-
-
-
-
2B
Shrug (Dumbbell)
2
1
1
1
5 reps
10 reps
20 reps
30 reps
-
-
-
-
3A
Dip (Assisted)
1
50 reps
-
3B
Chin-Up (Assisted)
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
1
1
1
2
30 reps
20 reps
10 reps
5 reps
-
-
-
-
1B
Upright Row (Dumbbell)
1
1
1
2
30 reps
20 reps
10 reps
5 reps
-
-
-
-
2A
Arnold Press
2
1
1
1
5 reps
10 reps
20 reps
30 reps
-
-
-
-
2B
Shrug (Dumbbell)
2
1
1
1
5 reps
10 reps
20 reps
30 reps
-
-
-
-
3A
Dip (Assisted)
1
50 reps
-
3B
Chin-Up (Assisted)
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
1
1
1
2
30 reps
20 reps
10 reps
5 reps
-
-
-
-
1B
Upright Row (Dumbbell)
1
1
1
2
30 reps
20 reps
10 reps
5 reps
-
-
-
-
2A
Arnold Press
2
1
1
1
5 reps
10 reps
20 reps
30 reps
-
-
-
-
2B
Shrug (Dumbbell)
2
1
1
1
5 reps
10 reps
20 reps
30 reps
-
-
-
-
3A
Dip (Assisted)
1
50 reps
-
3B
Chin-Up (Assisted)
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
1
1
1
2
30 reps
20 reps
10 reps
5 reps
-
-
-
-
1B
Upright Row (Dumbbell)
1
1
1
2
30 reps
20 reps
10 reps
5 reps
-
-
-
-
2A
Arnold Press
2
1
1
1
5 reps
10 reps
20 reps
30 reps
-
-
-
-
2B
Shrug (Dumbbell)
2
1
1
1
5 reps
10 reps
20 reps
30 reps
-
-
-
-
3A
Dip (Assisted)
1
50 reps
-
3B
Chin-Up (Assisted)
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable - EZ Bar)
1
1
1
2
30 reps
20 reps
10 reps
5 reps
-
-
-
-
1B
Overhead Tricep Extension (Cable)
1
1
1
2
30 reps
20 reps
10 reps
5 reps
-
-
-
-
2A
Rope Bicep Curl
2
1
1
1
5 reps
10 reps
20 reps
30 reps
-
-
-
-
2B
Tricep Rope Push Down (Cable)
2
1
1
1
5 reps
10 reps
20 reps
30 reps
-
-
-
-
3A
Squat (Bodyweight)
1
100 reps
-
3B
Sit Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable - EZ Bar)
1
1
1
2
30 reps
20 reps
10 reps
5 reps
-
-
-
-
1B
Overhead Tricep Extension (Cable)
1
1
1
2
30 reps
20 reps
10 reps
5 reps
-
-
-
-
2A
Rope Bicep Curl
2
1
1
1
5 reps
10 reps
20 reps
30 reps
-
-
-
-
2B
Tricep Rope Push Down (Cable)
2
1
1
1
5 reps
10 reps
20 reps
30 reps
-
-
-
-
3A
Squat (Bodyweight)
1
100 reps
-
3B
Sit Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable - EZ Bar)
1
1
1
2
30 reps
20 reps
10 reps
5 reps
-
-
-
-
1B
Overhead Tricep Extension (Cable)
1
1
1
2
30 reps
20 reps
10 reps
5 reps
-
-
-
-
2A
Rope Bicep Curl
2
1
1
1
5 reps
10 reps
20 reps
30 reps
-
-
-
-
2B
Tricep Rope Push Down (Cable)
2
1
1
1
5 reps
10 reps
20 reps
30 reps
-
-
-
-
3A
Squat (Bodyweight)
1
100 reps
-
3B
Sit Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable - EZ Bar)
1
1
1
2
30 reps
20 reps
10 reps
5 reps
-
-
-
-
1B
Overhead Tricep Extension (Cable)
1
1
1
2
30 reps
20 reps
10 reps
5 reps
-
-
-
-
2A
Rope Bicep Curl
2
1
1
1
5 reps
10 reps
20 reps
30 reps
-
-
-
-
2B
Tricep Rope Push Down (Cable)
2
1
1
1
5 reps
10 reps
20 reps
30 reps
-
-
-
-
3A
Squat (Bodyweight)
1
100 reps
-
3B
Sit Up
1
AMRAP
-
Week 1
1 / 4 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
20 Reps
10 Reps
5 Reps
5 Reps
-
-
-
-
-
1B
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
20 Reps
10 Reps
5 Reps
5 Reps
-
-
-
-
-
2A
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
10 Reps
20 Reps
30 Reps
-
-
-
-
-
2B
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
10 Reps
20 Reps
30 Reps
-
-
-
-
-
3A
Dip (Assisted)
1 Set
50 Reps
-
3B
Pull-Up (Assisted)
1 Set
50 Reps
-
Day 2
1A
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
-
-
-
-
-
1B
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
-
-
-
-
-
2A
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
40 Reps
50 Reps
-
-
-
-
-
2B
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
40 Reps
50 Reps
-
-
-
-
-
3A
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
-
3B
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
-
Day 3
1A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
20 Reps
10 Reps
5 Reps
5 Reps
-
-
-
-
-
1B
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
20 Reps
10 Reps
5 Reps
5 Reps
-
-
-
-
-
2A
Arnold Press
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
10 Reps
20 Reps
30 Reps
-
-
-
-
-
2B
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
10 Reps
20 Reps
30 Reps
-
-
-
-
-
3A
Dip (Assisted)
1 Set
50 Reps
-
3B
Chin-Up (Assisted)
1 Set
50 Reps
-
Day 4
1A
Bicep Curl (Cable - EZ Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
20 Reps
10 Reps
5 Reps
5 Reps
-
-
-
-
-
1B
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
20 Reps
10 Reps
5 Reps
5 Reps
-
-
-
-
-
2A
Rope Bicep Curl
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
10 Reps
20 Reps
30 Reps
-
-
-
-
-
2B
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
10 Reps
20 Reps
30 Reps
-
-
-
-
-
3A
Squat (Bodyweight)
1 Set
100 Reps
-
3B
Sit Up
1 Set
AMRAP
-