Program Description
**ABSOLUTE DARK KNIGHT** is a 12-week advanced workout program designed for those ready to push their limits and sculpt their physique. With 36 training sessions, this program combines bodyweight exercises and heavy lifting to enhance strength, power, and athletic performance. Each session lasts approximately 60 minutes, focusing on core stability, muscle building, and overall conditioning. Equip yourself with a full gym and prepare to transform your body with a regimen that challenges both mind and muscle. Get ready to unleash your inner strength!
Program Overview
- LevelAdvanced
- GoalAthletics, Powerbuilding, Bodyweight Fitness, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedNov 11, 2025 10:03
- Last EditedNov 11, 2025 11:09
Muscle Engagement
Front
Back
MuscleSet
Abs
14.7%
Chest
13.4%
Triceps
12.1%
Front Delts
10.3%
Upper Back
10%
Quadriceps
7.7%
Biceps
6.7%
Glutes
6.2%
Neck
5.1%
Lats
5.1%
Hamstrings
4.6%
Middle Delts
1.5%
Adductors
1.5%
Forearms
1%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Bench Press (Barbell)
4
8-12 reps
RPE 9
3
Elevated Pike Push Up
4
20+ reps
RPE 9
4
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Bench Press (Barbell)
4
8-12 reps
RPE 9
3
Elevated Pike Push Up
4
20+ reps
RPE 9
4
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Bench Press (Barbell)
4
8-12 reps
RPE 9
3
Elevated Pike Push Up
4
20+ reps
RPE 9
4
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Bench Press (Barbell)
4
8-12 reps
RPE 9
3
Elevated Pike Push Up
4
20+ reps
RPE 9
4
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Bench Press (Barbell)
4
8-12 reps
RPE 9
3
Elevated Pike Push Up
4
20+ reps
RPE 9
4
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Bench Press (Barbell)
4
8-12 reps
RPE 9
3
Elevated Pike Push Up
4
20+ reps
RPE 9
4
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Bench Press (Barbell)
4
8-12 reps
RPE 9
3
Elevated Pike Push Up
4
20+ reps
RPE 9
4
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Bench Press (Barbell)
4
8-12 reps
RPE 9
3
Elevated Pike Push Up
4
20+ reps
RPE 9
4
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Bench Press (Barbell)
4
8-12 reps
RPE 9
3
Elevated Pike Push Up
4
20+ reps
RPE 9
4
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Bench Press (Barbell)
4
8-12 reps
RPE 9
3
Elevated Pike Push Up
4
20+ reps
RPE 9
4
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Bench Press (Barbell)
4
8-12 reps
RPE 9
3
Elevated Pike Push Up
4
20+ reps
RPE 9
4
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Bench Press (Barbell)
4
8-12 reps
RPE 9
3
Elevated Pike Push Up
4
20+ reps
RPE 9
4
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Chin-Up (Weighted)
2
AMRAP
RPE 9
4
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Chin-Up (Weighted)
2
AMRAP
RPE 9
4
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Chin-Up (Weighted)
2
AMRAP
RPE 9
4
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Chin-Up (Weighted)
2
AMRAP
RPE 9
4
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Chin-Up (Weighted)
2
AMRAP
RPE 9
4
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Chin-Up (Weighted)
2
AMRAP
RPE 9
4
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Chin-Up (Weighted)
2
AMRAP
RPE 9
4
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Chin-Up (Weighted)
2
AMRAP
RPE 9
4
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Chin-Up (Weighted)
2
AMRAP
RPE 9
4
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Chin-Up (Weighted)
2
AMRAP
RPE 9
4
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Chin-Up (Weighted)
2
AMRAP
RPE 9
4
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Chin-Up (Weighted)
2
AMRAP
RPE 9
4
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Dip (Weighted)
4
15-20 reps
RPE 9
3
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
4
Cable Crossover
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Dip (Weighted)
4
15-20 reps
RPE 9
3
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
4
Cable Crossover
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Dip (Weighted)
4
15-20 reps
RPE 9
3
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
4
Cable Crossover
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Dip (Weighted)
4
15-20 reps
RPE 9
3
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
4
Cable Crossover
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Dip (Weighted)
4
15-20 reps
RPE 9
3
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
4
Cable Crossover
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Dip (Weighted)
4
15-20 reps
RPE 9
3
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
4
Cable Crossover
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Dip (Weighted)
4
15-20 reps
RPE 9
3
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
4
Cable Crossover
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Dip (Weighted)
4
15-20 reps
RPE 9
3
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
4
Cable Crossover
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Dip (Weighted)
4
15-20 reps
RPE 9
3
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
4
Cable Crossover
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Dip (Weighted)
4
15-20 reps
RPE 9
3
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
4
Cable Crossover
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Dip (Weighted)
4
15-20 reps
RPE 9
3
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
4
Cable Crossover
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Dip (Weighted)
4
15-20 reps
RPE 9
3
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
4
Cable Crossover
4
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 3
1
Plank3 Sets
2 mins
@9
2
Dip (Weighted)4 Sets
15-20 Reps
@9
3
High Bar Squat (Barbell)3 Sets
8-12 Reps
@9
4
Cable Crossover4 Sets
8-12 Reps
@9
Day 1
1
Plank3 Sets
2 mins
@9
2
Bench Press (Barbell)4 Sets
8-12 Reps
@9
3
Elevated Pike Push Up4 Sets
20+ Reps
@9
4
Incline Curl (Dumbbell)4 Sets
8-12 Reps
@9
Day 2
1
Plank3 Sets
2 mins
@9
2
Pull-Up (Weighted)2 Sets
AMRAP
@9
3
Chin-Up (Weighted)2 Sets
AMRAP
@9
4
High Bar Squat (Barbell)3 Sets
8-12 Reps
@9
5
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
@9