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Dain and Baz

by Connor M.
2 athletes joined

Program Description

Dhdh

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 30, 2024 07:03
  • Last Edited
    Jun 18, 2025 12:08

Summary

**Dain and Baz** is a focused 4-week program designed to build strength and muscle through a structured 4-day training split. Each session incorporates essential barbell and dumbbell exercises, including the Bench Press, Squat, and Chest Fly, ensuring you target major muscle groups effectively. With progressive intensity levels, you'll push your limits while mastering proper form and technique. Get ready to transform your physique and elevate your lifting game!
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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
1
Bench Press (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
3 reps
40%
60%
80%
85%
2
Squat (Barbell)
4
8 reps
65%
3
Decline Bench Press (Barbell)
4
8 reps
65%
4
Chest Fly (Dumbbell)
3
12 reps
RPE 8
5
Bench Press (Close Grip)
3
12 reps
40%
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
3 reps
40%
60%
80%
90%
2
Bench Press (Barbell)
5
6 reps
70%
3
Leg Press (45 Degrees)
5
6 reps
70%
4
Lat Pulldown
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
12 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
3
3 reps
3 reps
3 reps
3 reps
2 reps
1 reps
40%
60%
80%
87%
92%
97%
2
Bench Press (Barbell)
5
5 reps
75%
3
Leg Press (45 Degrees)
5
5 reps
75%
4
Lat Pulldown
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
12 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
2 reps
1 reps
40%
60%
80%
90%
95%
100%
2
Bench Press (Barbell)
4
5 reps
80%
3
Leg Press (45 Degrees)
4
5 reps
80%
4
Lat Pulldown
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
12 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
3 reps
40%
60%
80%
85%
2
Overhead Press (Barbell)
4
8 reps
65%
3
Romanian Deadlift (Barbell)
4
8 reps
65%
4
Shrug (Barbell)
3
12 reps
RPE 8
5
Back Extension
3
12 reps
RPE 8
6
Lat Pulldown
3
12 reps
RPE 8
7
Seated Row (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
3 reps
40%
60%
80%
90%
2
Deadlift (Barbell)
5
6 reps
70%
3
Incline Bench Press (Barbell)
5
6 reps
70%
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Arnold Press
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
2
1
3 reps
3 reps
3 reps
3 reps
2 reps
1 reps
40%
60%
80%
87%
92%
97%
2
Deadlift (Barbell)
5
5 reps
75%
3
Incline Bench Press (Barbell)
5
5 reps
75%
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Arnold Press
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
2 reps
1 reps
40%
60%
80%
90%
95%
100%
2
Deadlift (Barbell)
4
5 reps
80%
3
Incline Bench Press (Barbell)
4
5 reps
80%
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Arnold Press
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
3 reps
40%
60%
80%
85%
2
Bench Press (Barbell)
4
8 reps
65%
3
Leg Press (45 Degrees)
4
8 reps
65%
4
Lat Pulldown
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
12 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
3 reps
40%
60%
80%
90%
2
Squat (Barbell)
5
6 reps
70%
3
Decline Bench Press (Barbell)
5
6 reps
70%
4
Chest Fly (Dumbbell)
3
12 reps
RPE 8
5
Bench Press (Close Grip)
3
12 reps
40%
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
3
3 reps
3 reps
3 reps
3 reps
2 reps
1 reps
40%
60%
80%
87%
92%
97%
2
Squat (Barbell)
5
5 reps
75%
3
Decline Bench Press (Barbell)
5
5 reps
75%
4
Chest Fly (Dumbbell)
3
12 reps
RPE 8
5
Bench Press (Close Grip)
3
12 reps
40%
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
2 reps
1 reps
40%
60%
80%
90%
95%
100%
2
Squat (Barbell)
4
5 reps
80%
3
Decline Bench Press (Barbell)
4
5 reps
80%
4
Chest Fly (Dumbbell)
3
12 reps
RPE 8
5
Bench Press (Close Grip)
3
12 reps
40%
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
3 reps
40%
60%
80%
85%
2
Deadlift (Barbell)
4
8 reps
65%
3
Incline Bench Press (Barbell)
4
8 reps
65%
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Arnold Press
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
3 reps
40%
60%
80%
90%
2
Overhead Press (Barbell)
5
6 reps
70%
3
Romanian Deadlift (Barbell)
5
6 reps
70%
4
Shrug (Barbell)
3
12 reps
RPE 8
5
Back Extension
3
12 reps
RPE 8
6
Lat Pulldown
3
12 reps
RPE 8
7
Seated Row (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
2
3
3 reps
3 reps
3 reps
3 reps
2 reps
1 reps
40%
60%
80%
87%
92%
97%
2
Overhead Press (Barbell)
5
5 reps
75%
3
Romanian Deadlift (Barbell)
5
5 reps
75%
4
Shrug (Barbell)
3
12 reps
RPE 8
5
Back Extension
3
12 reps
RPE 8
6
Lat Pulldown
3
12 reps
RPE 8
7
Seated Row (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
2 reps
1 reps
40%
60%
80%
90%
95%
100%
2
Overhead Press (Barbell)
4
5 reps
80%
3
Romanian Deadlift (Barbell)
4
5 reps
80%
4
Shrug (Barbell)
3
12 reps
RPE 8
5
Back Extension
3
12 reps
RPE 8
6
Lat Pulldown
3
12 reps
RPE 8
7
Seated Row (Cable)
3
12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
3 Reps
3 Reps
3 Reps
3 Reps
40%
60%
80%
85%
2
Squat (Barbell)
4 Sets
8 Reps
65%
3
Decline Bench Press (Barbell)
4 Sets
8 Reps
65%
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
5
Bench Press (Close Grip)
3 Sets
12 Reps
40%
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Sets
3 Reps
3 Reps
3 Reps
3 Reps
40%
60%
80%
85%
2
Bench Press (Barbell)
4 Sets
8 Reps
65%
3
Leg Press (45 Degrees)
4 Sets
8 Reps
65%
4
Lat Pulldown
3 Sets
12 Reps
@8
5
Leg Extension
3 Sets
12 Reps
@8
6
Abs Crunch (Machine)
3 Sets
12 Reps
@8
7
Standing Calf Raise
3 Sets
12 Reps
@8
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
3 Reps
3 Reps
3 Reps
3 Reps
40%
60%
80%
85%
2
Deadlift (Barbell)
4 Sets
8 Reps
65%
3
Incline Bench Press (Barbell)
4 Sets
8 Reps
65%
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Arnold Press
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
7
Face Pull
3 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Sets
3 Reps
3 Reps
3 Reps
3 Reps
40%
60%
80%
85%
2
Overhead Press (Barbell)
4 Sets
8 Reps
65%
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
65%
4
Shrug (Barbell)
3 Sets
12 Reps
@8
5
Back Extension
3 Sets
12 Reps
@8
6
Lat Pulldown
3 Sets
12 Reps
@8
7
Seated Row (Cable)
3 Sets
12 Reps
@8