Intermediate–AdvancedFree

Dominion - Built for Contact | Ruled by Control.

Martial skill begins where raw strength submits to control for power that obeys

Solomon· Feb 2026

Free on iOS & Android

Overview

Length

18 weeks

Days / week

7 days

Level

Advanced, Intermediate

Goal

Athletics

Equipment

Full Gym

Session length

100 min

This program is built for the martial archetype. Not the hobbyist. Not the spectator. The one who trains because order must be carried in the body. Strength is forged, not displayed. Speed is preserved, not sacrificed. Power is cultivated only when it answers to control. DOMINION builds force that obeys. Heavy lifts root the body in structure. Conditioning tempers the breath under pressure. Rotation, footwork, and timing remain sovereign. Muscle is not decoration. It is armor earned through function. Fat loss is not chased. It falls away under discipline. Every session restores posture. Every rep reinforces balance. Every breath trains composure. This is not physique culture. This is preparation for movement, contact, and consequence. No excess. No softness. No wasted motion. Only control. Only presence. Only execution.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on athletics

Athletes who can train 7 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

14.6%

Hamstrings

12.9%

Glutes

12.4%

Quadriceps

11.9%

Lats

10.7%

Abs

7.4%

Rear Delts

5.9%

Biceps

5.4%

Lower Back

5.3%

Front Delts

2.8%

Triceps

2.8%

Adductors

2.5%

Middle Delts

2.4%

Other

1.6%

Forearms

0.9%

Chest

0.3%

Full-Body

0.1%

Abductors

0.1%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Warm-Up	1	8–10 min	@6
2	Trap Bar Deadlift	5	2–3 reps	@7.5–8
Superset
3A	Bulgarian Split Squat (Dumbbell)	3	6–8 reps	@7–7.5
3B	Single-Leg Leg Curl	3	10–12 reps	@7
Superset
4A	Front-Foot Elevated Goblet Squat	3	6–8 reps	@7
4B	Spanish Squat	3	8–10 reps	@7
5	Prowler Push	4	AMRAP	@7

#	Exercise	Sets	Reps	Load
1	Low Intensity Conditioning	1	15–20 min	@7
2	Mobility Flow	1	15–20 min	@7
3	Hand Weave Flow	2	2 min	@7

#	Exercise	Sets	Reps	Load
1	Warm-Up	1	10–15 min	@7
2	Mobility Flow	1	15–20 min	@7
3	Hand Weave Flow	2	2 min	@6

#	Exercise	Sets	Reps	Load
1	Walk	1	15–30 min	@6
2	Stretching	1	10–15 min	@7
3	Breathing	1	0 min	—

#	Exercise	Sets	Reps	Load
1	Warm-Up	1	8–10 min	@7
2	Romanian Deadlift (Barbell)	4	5–6 reps	@7–7.5
Superset
3A	Split Squat (Hip-Locked) Glute Bias	3	6–8 reps	@7
3B	Copenhagen Plank	3	AMRAP	@7
4	Single Leg Romanian Deadlift	3	8 reps	@6.5–7
5	Hamstring Curl	3	10–12 reps	@7
6	Finisher	1	AMRAP	@7

#	Exercise	Sets	Reps	Load
1	Warm-Up	1	8–10 min	@7
2	Pull-Up (Neutral Grip, Bodyweight)	3	5–7 reps	@7–8
3	Half-Kneeling Single-Arm Landmine Press	3	6 reps	@7
4	Single Arm Row (Dumbbell)	3	8–10 reps	@7–7.5
Superset
5A	Lateral Raise (Lean-Away)	3	12–15 reps	@7
5B	Face Pull	3	12–15 reps	@7
Superset
6A	Zottman Curl	3	8–10 reps	@7–7.5
6B	Farmer's Walk (Weighted)	2	AMRAP	@7–8
7	Hand Weave Flow	2	2 min	@7

#	Exercise	Sets	Reps	Load
1	Warm-Up	1	8–10 min	@5
Superset
2A	Half Kneeling Arnold Press (Dumbbell)	3	6 reps	@7–7.5
2B	Chest Supported Row (Dumbbell)	3	8–10 reps	@7–8
Superset
3A	Pull-Up (Neutral Grip, Bodyweight)	4	6–8 reps	@7–8
3B	Incline Bench Press (Dumbbell)	3	8 reps	@7
Superset
4A	Lateral Raise (Lean-Away)	3	12–15 reps	@7
4B	Rear Delt Fly (Dumbbell)	3	12–15 reps	@7
Superset
5A	Zottman Curl	3	8–10 reps	@7–7.5
5B	Tricep Rope Push Down (Cable)	3	10–12 reps	@7–8
6	Hand Weave Flow	2	2 min	@6

Weeks 2–18 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Dominion - Built for Contact | Ruled by Control. is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 100 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.

Dominion - Built for Contact | Ruled by Control. is structured around 7 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Dominion - Built for Contact | Ruled by Control. 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

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