Dominus
Aesthetic power. Absolute control. Command presence.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Jump Rope | 1 | 5 min | — |
| 2 | Plyometric Push-Up | 2 | 5 reps | @10 |
| 3 | Push Press (Barbell) | 1 | 5 reps | — |
| 2 | 5 reps | @9 | ||
| 4 | Bench Press (Barbell) | 1 | 8–10 reps | — |
| 2 | 6–8 reps | @9 | ||
| 5 | Bent Over Row (Barbell) | 1 | 8–10 reps | — |
| 2 | 6–10 reps | @9 | ||
| 6 | Dip (Weighted) | 1 | 6–10 reps | — |
| 2 | 6–8 reps | @9 | ||
| 7 | Preacher Curl (Dumbbell) | 2 | 6–10 reps | @9 |
| 8 | Lateral Raise (Dumbbell) | 2 | 6–10 reps | @8 |
| 9 | Hanging Leg Raise | 2 | 6–10 reps | @9 |
| 10 | Assault Bike | 6 | 0.33 min | @10 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Neck Curl | 3 | 8–15 reps |
| 2 | Neck Extension | 3 | 8–15 reps |
| 3 | Reverse Wrist Curl (Dumbbell) | 3 | 10–20 reps |
| 4 | Popeyes Wrist Roller | 4 | 15–20 reps |
| 5 | Hand Gripper | 2 | 3–10 reps |
| 6 | World's Greatest Stretch | 2 | 1 min |
| 7 | Hamstring Stretch with Rotation | 2 | 1 min |
| 8 | Couch Stretch | 2 | 1 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Jump Rope | 1 | 5 min | — |
| 2 | Sprint | 3 | 0.25 min | @6 |
| 3 | Med Ball Throw | 1 | 5 reps | — |
| 2 | 5 reps | @10 | ||
| 4 | Pull-Up (Weighted) | 1 | 6–10 reps | — |
| 2 | 6–8 reps | @9 | ||
| 5 | Incline Bench Press (Barbell) | 1 | 8–10 reps | — |
| 2 | 6–8 reps | @9 | ||
| 6 | Seated Overhead Press (Barbell) | 1 | 8–10 reps | — |
| 2 | 6–8 reps | @9 | ||
| 7 | Skull Crusher (Barbell) | 1 | 8–10 reps | — |
| 2 | 6–10 reps | @9 | ||
| 8 | Hammer Curl (Dumbbell) | 2 | 8–10 reps | @9 |
| 9 | Shrug (Barbell) | 2 | 8–10 reps | @9 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Neck Curl | 3 | 8–15 reps |
| 2 | Neck Extension | 3 | 8–15 reps |
| 3 | Reverse Wrist Curl (Dumbbell) | 3 | 10–20 reps |
| 4 | Popeyes Wrist Roller | 4 | 15–20 reps |
| 5 | Hand Gripper | 2 | 3–10 reps |
| 6 | 90/90 Hip Flow | 2 | 1 min |
| 7 | Pigeon Stretch with Thoracic Rotation | 2 | 1 min |
| 8 | Cat Cow Stretch | 2 | 1 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Jump Rope | 1 | 5 min | @6 |
| 2 | Single Leg Bounds | 2 | 5 reps | — |
| 3 | Pendlay Row | 1 | 5 reps | — |
| 2 | 5 reps | @10 | ||
| 4 | Deadlift (Barbell) | 1 | 8–10 reps | — |
| 1 | 6–8 reps | @8 | ||
| 1 | 4–6 reps | @9 | ||
| 5 | Front Squat (Barbell) | 1 | 8–10 reps | — |
| 2 | 6–8 reps | @9 | ||
| 6 | Cable Hip Abduction | 2 | 6–10 reps | @8 |
| 7 | Hip Thrust (Barbell) | 1 | 8–10 reps | — |
| 2 | 6–8 reps | @8 | ||
| 8 | Reverse Nordic Curl | 2 | 6–10 reps | @8 |
| 9 | Dragon Fly | 2 | 6–10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Jump Rope | 1 | 5 min | — |
| 2 | Broad Jump | 2 | 3 reps | @10 |
| 3 | Power Clean | 1 | 5 reps | — |
| 2 | 5 reps | @10 | ||
| 4 | Leg Curl | 1 | 8–10 reps | — |
| 2 | 6–10 reps | @9 | ||
| 5 | Squat (Barbell) | 1 | 8–10 reps | — |
| 2 | 6–8 reps | @9 | ||
| 6 | Zercher Good Morning | 2 | 8–10 reps | @8 |
| 7 | Standing Calf Raise | 2 | 6–10 reps | @9 |
| 8 | Farmer's Walk (Weighted) | 2 | 0.5 min | @10 |
| 9 | Wood Chop | 2 | 6–10 reps | @8 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Dominus is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a garage 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 90 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.
Dominus is structured around 6 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Dominus 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
