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Dominus

by Truls B.
7 athletes joined
5.0
(1 rating)

Program Description

This isn’t just about looking strong—it’s about being strong, athletic, and functionally capable. With a progressive approach to both compound lifts and functional performance, Dominus develops muscle density, power, and real-world capability. The foundation is built on squats, deadlifts, presses, and rows, while strategic accessory work ensures complete muscular development. Functional training days introduce sled pushes and carries. This is a structured, no-nonsense program for those who want to maximize both strength and hypertrophy while developing real-world athleticism. If you're ready to push your limits and build a physique that is both powerful and capable, Dominus will take you there.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Athletics, Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 26, 2024 11:12
  • Last Edited
    Oct 04, 2025 11:29

Summary

Unleash your strength with the Dominus program, an 8-week journey designed to elevate your upper and lower body power. Comprising 5 days of targeted workouts each week, this program focuses on both strength and volume, utilizing a mix of bodyweight and barbell exercises. Expect to master pull-ups, deadlifts, and more as you build muscle and increase endurance. Perfect for those ready to push their limits and achieve significant gains in strength and physique. Get ready to dominate your workouts!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13%
Triceps
10.6%
Front Delts
8.6%
Glutes
8.4%
Lats
8.2%
Biceps
7.5%
Chest
7.3%
Middle Delts
7.1%
Quadriceps
6.8%
Hamstrings
6.2%
Lower Back
4.4%
Abs
4%
Forearms
2.9%
Rear Delts
2.6%
Adductors
1.3%
Calves
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
1
1
1
8-10 reps
6-8 reps
6-8 reps
RPE 5
RPE 9
RPE 10
2
Dip (Weighted)
1
2
6-10 reps
6-8 reps
RPE 5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 5
RPE 9
RPE 9.5
4
Bicep Curl (EZ Bar)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Seated Cable Crunch
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
1
1
1
8-10 reps
6-8 reps
6-8 reps
RPE 5
RPE 9
RPE 10
2
Dip (Weighted)
1
2
6-10 reps
6-8 reps
RPE 5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 5
RPE 9
RPE 9.5
4
Bicep Curl (EZ Bar)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Seated Cable Crunch
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
1
1
1
8-10 reps
6-8 reps
6-8 reps
RPE 5
RPE 9
RPE 10
2
Dip (Weighted)
1
2
6-10 reps
6-8 reps
RPE 5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 5
RPE 9
RPE 9.5
4
Bicep Curl (EZ Bar)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Seated Cable Crunch
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
1
1
1
8-10 reps
6-8 reps
6-8 reps
RPE 5
RPE 9
RPE 10
2
Dip (Weighted)
1
2
6-10 reps
6-8 reps
RPE 5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 5
RPE 9
RPE 9.5
4
Bicep Curl (EZ Bar)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Seated Cable Crunch
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
1
1
1
8-10 reps
6-8 reps
6-8 reps
RPE 5
RPE 9
RPE 10
2
Dip (Weighted)
1
2
6-10 reps
6-8 reps
RPE 5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 5
RPE 9
RPE 9.5
4
Bicep Curl (EZ Bar)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Seated Cable Crunch
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
1
1
1
8-10 reps
6-8 reps
6-8 reps
RPE 5
RPE 9
RPE 10
2
Dip (Weighted)
1
2
6-10 reps
6-8 reps
RPE 5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 5
RPE 9
RPE 9.5
4
Bicep Curl (EZ Bar)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Seated Cable Crunch
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
1
1
1
8-10 reps
6-8 reps
6-8 reps
RPE 5
RPE 9
RPE 10
2
Dip (Weighted)
1
2
6-10 reps
6-8 reps
RPE 5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 5
RPE 9
RPE 9.5
4
Bicep Curl (EZ Bar)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Seated Cable Crunch
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
1
1
1
8-10 reps
6-8 reps
6-8 reps
RPE 5
RPE 9
RPE 10
2
Dip (Weighted)
1
2
6-10 reps
6-8 reps
RPE 5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 5
RPE 9
RPE 9.5
4
Bicep Curl (EZ Bar)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Seated Cable Crunch
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
2
Bent Over Row (Barbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
3
High Pull
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
4
Single Arm Row (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
5
Skull Crusher (Barbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
2
Bent Over Row (Barbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
3
High Pull
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
4
Single Arm Row (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
5
Skull Crusher (Barbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
2
Bent Over Row (Barbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
3
High Pull
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
4
Single Arm Row (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
5
Skull Crusher (Barbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
2
Bent Over Row (Barbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
3
High Pull
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
4
Single Arm Row (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
5
Skull Crusher (Barbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
2
Bent Over Row (Barbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
3
High Pull
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
4
Single Arm Row (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
5
Skull Crusher (Barbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
2
Bent Over Row (Barbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
3
High Pull
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
4
Single Arm Row (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
5
Skull Crusher (Barbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
2
Bent Over Row (Barbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
3
High Pull
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
4
Single Arm Row (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
5
Skull Crusher (Barbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
2
Bent Over Row (Barbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
3
High Pull
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
4
Single Arm Row (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
5
Skull Crusher (Barbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
2
Squat (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
4
Sled Push & Pull
2
4 reps
RPE 10
5
Leg Extension
2
8-10 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
2
Squat (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
4
Sled Push & Pull
2
4 reps
RPE 10
5
Leg Extension
2
8-10 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
2
Squat (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
4
Sled Push & Pull
2
4 reps
RPE 10
5
Leg Extension
2
8-10 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
2
Squat (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
4
Sled Push & Pull
2
4 reps
RPE 10
5
Leg Extension
2
8-10 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
2
Squat (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
4
Sled Push & Pull
2
4 reps
RPE 10
5
Leg Extension
2
8-10 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
2
Squat (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
4
Sled Push & Pull
2
4 reps
RPE 10
5
Leg Extension
2
8-10 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
2
Squat (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
4
Sled Push & Pull
2
4 reps
RPE 10
5
Leg Extension
2
8-10 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
2
Squat (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
4
Sled Push & Pull
2
4 reps
RPE 10
5
Leg Extension
2
8-10 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
2
10-15 reps
10-15 reps
RPE 5
RPE 8
2
Military Press (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
3
Lateral Raise (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
4
Preacher Curl (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
5
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 5
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Shrug (Dumbbell)
2
6-10 reps
RPE 9
8
Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
2
10-15 reps
10-15 reps
RPE 5
RPE 8
2
Military Press (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
3
Lateral Raise (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
4
Preacher Curl (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
5
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 5
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Shrug (Dumbbell)
2
6-10 reps
RPE 9
8
Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
2
10-15 reps
10-15 reps
RPE 5
RPE 8
2
Military Press (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
3
Lateral Raise (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
4
Preacher Curl (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
5
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 5
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Shrug (Dumbbell)
2
6-10 reps
RPE 9
8
Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
2
10-15 reps
10-15 reps
RPE 5
RPE 8
2
Military Press (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
3
Lateral Raise (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
4
Preacher Curl (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
5
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 5
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Shrug (Dumbbell)
2
6-10 reps
RPE 9
8
Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
2
10-15 reps
10-15 reps
RPE 5
RPE 8
2
Military Press (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
3
Lateral Raise (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
4
Preacher Curl (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
5
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 5
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Shrug (Dumbbell)
2
6-10 reps
RPE 9
8
Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
2
10-15 reps
10-15 reps
RPE 5
RPE 8
2
Military Press (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
3
Lateral Raise (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
4
Preacher Curl (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
5
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 5
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Shrug (Dumbbell)
2
6-10 reps
RPE 9
8
Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
2
10-15 reps
10-15 reps
RPE 5
RPE 8
2
Military Press (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
3
Lateral Raise (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
4
Preacher Curl (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
5
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 5
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Shrug (Dumbbell)
2
6-10 reps
RPE 9
8
Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
2
10-15 reps
10-15 reps
RPE 5
RPE 8
2
Military Press (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
3
Lateral Raise (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
4
Preacher Curl (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
5
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 5
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Shrug (Dumbbell)
2
6-10 reps
RPE 9
8
Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
6-10 reps
6-8 reps
-
RPE 9
2
Chin-Up (Weighted)
1
2
6-10 reps
6-8 reps
-
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
-
-
4
Seated Row (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9
5
Chest Fly (Dumbbell)
1
2
8-10 reps
8-10 reps
-
RPE 9
6
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 9
7
Cable Crunch
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
6-10 reps
6-8 reps
-
RPE 9
2
Chin-Up (Weighted)
1
2
6-10 reps
6-8 reps
-
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
-
-
4
Seated Row (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9
5
Chest Fly (Dumbbell)
1
2
8-10 reps
8-10 reps
-
RPE 9
6
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 9
7
Cable Crunch
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
6-10 reps
6-8 reps
-
RPE 9
2
Chin-Up (Weighted)
1
2
6-10 reps
6-8 reps
-
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
-
-
4
Seated Row (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9
5
Chest Fly (Dumbbell)
1
2
8-10 reps
8-10 reps
-
RPE 9
6
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 9
7
Cable Crunch
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
6-10 reps
6-8 reps
-
RPE 9
2
Chin-Up (Weighted)
1
2
6-10 reps
6-8 reps
-
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
-
-
4
Seated Row (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9
5
Chest Fly (Dumbbell)
1
2
8-10 reps
8-10 reps
-
RPE 9
6
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 9
7
Cable Crunch
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
6-10 reps
6-8 reps
-
RPE 9
2
Chin-Up (Weighted)
1
2
6-10 reps
6-8 reps
-
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
-
-
4
Seated Row (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9
5
Chest Fly (Dumbbell)
1
2
8-10 reps
8-10 reps
-
RPE 9
6
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 9
7
Cable Crunch
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
6-10 reps
6-8 reps
-
RPE 9
2
Chin-Up (Weighted)
1
2
6-10 reps
6-8 reps
-
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
-
-
4
Seated Row (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9
5
Chest Fly (Dumbbell)
1
2
8-10 reps
8-10 reps
-
RPE 9
6
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 9
7
Cable Crunch
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
6-10 reps
6-8 reps
-
RPE 9
2
Chin-Up (Weighted)
1
2
6-10 reps
6-8 reps
-
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
-
-
4
Seated Row (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9
5
Chest Fly (Dumbbell)
1
2
8-10 reps
8-10 reps
-
RPE 9
6
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 9
7
Cable Crunch
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
6-10 reps
6-8 reps
-
RPE 9
2
Chin-Up (Weighted)
1
2
6-10 reps
6-8 reps
-
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
-
-
4
Seated Row (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9
5
Chest Fly (Dumbbell)
1
2
8-10 reps
8-10 reps
-
RPE 9
6
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 9
7
Cable Crunch
2
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Back Extension
2
2
8-10 reps
6-8 reps
-
RPE 9
2
Walking Lunge (Dumbbell)
1
2
8-10 reps
8-10 reps
-
RPE 9
3
Hip Thrust (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
4
Front Squat (Dumbbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
5
Leg Curl
2
8-10 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
7
Lateral Raise (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 9
8
Farmer's Walk (Weighted)
2
4 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Back Extension
2
2
8-10 reps
6-8 reps
-
RPE 9
2
Walking Lunge (Dumbbell)
1
2
8-10 reps
8-10 reps
-
RPE 9
3
Hip Thrust (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
4
Front Squat (Dumbbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
5
Leg Curl
2
8-10 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
7
Lateral Raise (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 9
8
Farmer's Walk (Weighted)
2
4 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Back Extension
2
2
8-10 reps
6-8 reps
-
RPE 9
2
Walking Lunge (Dumbbell)
1
2
8-10 reps
8-10 reps
-
RPE 9
3
Hip Thrust (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
4
Front Squat (Dumbbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
5
Leg Curl
2
8-10 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
7
Lateral Raise (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 9
8
Farmer's Walk (Weighted)
2
4 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Back Extension
2
2
8-10 reps
6-8 reps
-
RPE 9
2
Walking Lunge (Dumbbell)
1
2
8-10 reps
8-10 reps
-
RPE 9
3
Hip Thrust (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
4
Front Squat (Dumbbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
5
Leg Curl
2
8-10 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
7
Lateral Raise (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 9
8
Farmer's Walk (Weighted)
2
4 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Back Extension
2
2
8-10 reps
6-8 reps
-
RPE 9
2
Walking Lunge (Dumbbell)
1
2
8-10 reps
8-10 reps
-
RPE 9
3
Hip Thrust (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
4
Front Squat (Dumbbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
5
Leg Curl
2
8-10 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
7
Lateral Raise (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 9
8
Farmer's Walk (Weighted)
2
4 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Back Extension
2
2
8-10 reps
6-8 reps
-
RPE 9
2
Walking Lunge (Dumbbell)
1
2
8-10 reps
8-10 reps
-
RPE 9
3
Hip Thrust (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
4
Front Squat (Dumbbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
5
Leg Curl
2
8-10 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
7
Lateral Raise (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 9
8
Farmer's Walk (Weighted)
2
4 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Back Extension
2
2
8-10 reps
6-8 reps
-
RPE 9
2
Walking Lunge (Dumbbell)
1
2
8-10 reps
8-10 reps
-
RPE 9
3
Hip Thrust (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-10 reps
-
-
5
Front Squat (Dumbbell)
2
8-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
2
8-10 reps
8-10 reps
-
RPE 9
7
Leg Curl
2
8-10 reps
RPE 9
8
Farmer's Walk (Weighted)
2
4 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Back Extension
2
2
8-10 reps
6-8 reps
-
RPE 9
2
Walking Lunge (Dumbbell)
1
2
8-10 reps
8-10 reps
-
RPE 9
3
Hip Thrust (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
4
Front Squat (Dumbbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
5
Leg Curl
2
8-10 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
7
Lateral Raise (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 9
8
Farmer's Walk (Weighted)
2
4 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
@5
@9
@10
2
Dip (Weighted)
1 Set
2 Sets
6-10 Reps
6-8 Reps
@5
@9
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@5
@9
@9.5
4
Bicep Curl (EZ Bar)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@5
@9
5
Hammer Curl (Dumbbell)
2 Sets
6-10 Reps
@9
6
Seated Cable Crunch
3 Sets
8-10 Reps
@8
Day 2
1
Pull-Up (Weighted)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@5
@9
2
Bent Over Row (Barbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@5
@9
3
High Pull
1 Set
2 Sets
8-10 Reps
6-8 Reps
@5
@9
4
Single Arm Row (Dumbbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@5
@9
5
Skull Crusher (Barbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@5
@9
6
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@5
@9
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
6-8 Reps
@3
@5
@9
2
Squat (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
6-8 Reps
@3
@5
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@9
4
Sled Push & Pull
2 Sets
4 Reps
@10
5
Leg Extension
2 Sets
8-10 Reps
@9
6
Single Leg Calf Raise (Weighted)
2 Sets
8-10 Reps
@9
Day 4
1
Face Pull
1 Set
2 Sets
10-15 Reps
10-15 Reps
@5
@8
2
Military Press (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
6-8 Reps
@3
@5
@9
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@5
@9
4
Preacher Curl (Dumbbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@5
@9
5
Overhead Tricep Extension (Cable)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@5
@9
6
Reverse Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@9
7
Shrug (Dumbbell)
2 Sets
6-10 Reps
@9
8
Rear Delt Fly (Cable)
2 Sets
8-10 Reps
@9
Day 5
1
Dip (Weighted)
1 Set
2 Sets
6-10 Reps
6-8 Reps
-
@9
2
Chin-Up (Weighted)
1 Set
2 Sets
6-10 Reps
6-8 Reps
-
@9
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
-
-
4
Seated Row (Cable)
1 Set
2 Sets
8-10 Reps
6-8 Reps
-
@9
5
Chest Fly (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
-
@9
6
Lat Pulldown (Single Arm)
2 Sets
8-10 Reps
@9
7
Cable Crunch
2 Sets
8-10 Reps
@9
Day 6
1
Back Extension
2 Sets
2 Sets
8-10 Reps
6-8 Reps
-
@9
2
Walking Lunge (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
-
@9
3
Hip Thrust (Barbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
-
@9
4
Front Squat (Dumbbell)
1 Set
2 Sets
10-15 Reps
8-10 Reps
@5
@9
5
Leg Curl
2 Sets
8-10 Reps
@9
6
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@6
@9
7
Lateral Raise (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@6
@9
8
Farmer's Walk (Weighted)
2 Sets
4 Reps
@10