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The Dingo

by Anthony O.
3 athletes joined

Program Description

Beginning Strength

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding, Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 04, 2024 03:01
  • Last Edited
    Jun 18, 2025 10:44

Summary

**The Dingo** is an 8-week training program designed for those looking to build strength and muscle through a focused, three-day-per-week regimen. Each workout combines compound lifts like deadlifts, squats, and bench presses with bodyweight exercises to maximize your gains. Expect to challenge yourself with high-intensity sets and supersets that target major muscle groups, ensuring balanced development. Perfect for anyone ready to take their fitness to the next level, this program will push your limits and help you achieve impressive results.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
2
Squat (Barbell)
4
6 reps
RPE 8.5
3
Pull-Up (Band)
4
6 reps
RPE 8.5
4
Band Pull Apart
4
15 reps
RPE 6
6
Overhead Press (Barbell)
4
10 reps
RPE 6
7
Sit Up
4
12 reps
RPE 6
8
Front Carry
7
10 reps
RPE 6.5
9
Russian Twist
7
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
2
Squat (Barbell)
4
6 reps
RPE 8.5
3
Pull-Up (Band)
4
6 reps
RPE 8.5
4
Band Pull Apart
4
15 reps
RPE 6
6
Overhead Press (Barbell)
4
10 reps
RPE 6
7
Sit Up
4
12 reps
RPE 6
8
Front Carry
7
10 reps
RPE 6.5
9
Russian Twist
7
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
2
Squat (Barbell)
4
6 reps
RPE 8.5
3
Pull-Up (Band)
4
6 reps
RPE 8.5
4
Band Pull Apart
4
15 reps
RPE 6
6
Overhead Press (Barbell)
4
10 reps
RPE 6
7
Sit Up
4
12 reps
RPE 6
8
Front Carry
7
10 reps
RPE 6.5
9
Russian Twist
7
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
2
Squat (Barbell)
4
6 reps
RPE 8.5
3
Pull-Up (Band)
4
6 reps
RPE 8.5
4
Band Pull Apart
4
15 reps
RPE 6
6
Overhead Press (Barbell)
4
10 reps
RPE 6
7
Sit Up
4
12 reps
RPE 6
8
Front Carry
7
10 reps
RPE 6.5
9
Russian Twist
7
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
2
Squat (Barbell)
4
6 reps
RPE 8.5
3
Pull-Up (Band)
4
6 reps
RPE 8.5
4
Band Pull Apart
4
15 reps
RPE 6
6
Overhead Press (Barbell)
4
10 reps
RPE 6
7
Sit Up
4
12 reps
RPE 6
8
Front Carry
7
10 reps
RPE 6.5
9
Russian Twist
7
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
2
Squat (Barbell)
4
6 reps
RPE 8.5
3
Pull-Up (Band)
4
6 reps
RPE 8.5
4
Band Pull Apart
4
15 reps
RPE 6
6
Overhead Press (Barbell)
4
10 reps
RPE 6
7
Sit Up
4
12 reps
RPE 6
8
Front Carry
7
10 reps
RPE 6.5
9
Russian Twist
7
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
2
Squat (Barbell)
4
6 reps
RPE 8.5
3
Pull-Up (Band)
4
6 reps
RPE 8.5
4
Band Pull Apart
4
15 reps
RPE 6
6
Overhead Press (Barbell)
4
10 reps
RPE 6
7
Sit Up
4
12 reps
RPE 6
8
Front Carry
7
10 reps
RPE 6.5
9
Russian Twist
7
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
2
Squat (Barbell)
4
6 reps
RPE 8.5
3
Pull-Up (Band)
4
6 reps
RPE 8.5
4
Band Pull Apart
4
15 reps
RPE 6
6
Overhead Press (Barbell)
4
10 reps
RPE 6
7
Sit Up
4
12 reps
RPE 6
8
Front Carry
7
10 reps
RPE 6.5
9
Russian Twist
7
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
2
Deadlift (Barbell)
4
6 reps
RPE 7
3
Push Up
4
10 reps
RPE 6
5
Bench Press (Barbell)
4
10 reps
RPE 6
6
Bent Over Row (Barbell)
4
12 reps
RPE 6
7
Lying Leg Raise
4
15 reps
RPE 6
9
Farmer's Walk (Weighted)
4
10 reps
RPE 6
10
Walking Lunge
4
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
2
Deadlift (Barbell)
4
6 reps
RPE 7
3
Push Up
4
10 reps
RPE 6
5
Bench Press (Barbell)
4
10 reps
RPE 6
6
Bent Over Row (Barbell)
4
12 reps
RPE 6
7
Lying Leg Raise
4
15 reps
RPE 6
9
Farmer's Walk (Weighted)
4
10 reps
RPE 6
10
Walking Lunge
4
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
2
Deadlift (Barbell)
4
6 reps
RPE 7
3
Push Up
4
10 reps
RPE 6
5
Bench Press (Barbell)
4
10 reps
RPE 6
6
Bent Over Row (Barbell)
4
12 reps
RPE 6
7
Lying Leg Raise
4
15 reps
RPE 6
9
Farmer's Walk (Weighted)
4
10 reps
RPE 6
10
Walking Lunge
4
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
2
Deadlift (Barbell)
4
6 reps
RPE 7
3
Push Up
4
10 reps
RPE 6
5
Bench Press (Barbell)
4
10 reps
RPE 6
6
Bent Over Row (Barbell)
4
12 reps
RPE 6
7
Lying Leg Raise
4
15 reps
RPE 6
9
Farmer's Walk (Weighted)
4
10 reps
RPE 6
10
Walking Lunge
4
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
2
Deadlift (Barbell)
4
6 reps
RPE 7
3
Push Up
4
10 reps
RPE 6
5
Bench Press (Barbell)
4
10 reps
RPE 6
6
Bent Over Row (Barbell)
4
12 reps
RPE 6
7
Lying Leg Raise
4
15 reps
RPE 6
9
Farmer's Walk (Weighted)
4
10 reps
RPE 6
10
Walking Lunge
4
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
2
Deadlift (Barbell)
4
6 reps
RPE 7
3
Push Up
4
10 reps
RPE 6
5
Bench Press (Barbell)
4
10 reps
RPE 6
6
Bent Over Row (Barbell)
4
12 reps
RPE 6
7
Lying Leg Raise
4
15 reps
RPE 6
9
Farmer's Walk (Weighted)
4
10 reps
RPE 6
10
Walking Lunge
4
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
2
Deadlift (Barbell)
4
6 reps
RPE 7
3
Push Up
4
10 reps
RPE 6
5
Bench Press (Barbell)
4
10 reps
RPE 6
6
Bent Over Row (Barbell)
4
12 reps
RPE 6
7
Lying Leg Raise
4
15 reps
RPE 6
9
Farmer's Walk (Weighted)
4
10 reps
RPE 6
10
Walking Lunge
4
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
2
Deadlift (Barbell)
4
6 reps
RPE 7
3
Push Up
4
10 reps
RPE 6
5
Bench Press (Barbell)
4
10 reps
RPE 6
6
Bent Over Row (Barbell)
4
12 reps
RPE 6
7
Lying Leg Raise
4
15 reps
RPE 6
9
Farmer's Walk (Weighted)
4
10 reps
RPE 6
10
Walking Lunge
4
16 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
2
Bench Press (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 9
3
Inverted Row
4
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
5 reps
RPE 9
5
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
6
Sit Up
4
10 reps
RPE 6.5
7
Farmer's Walk (Weighted)
7
10 reps
RPE 7
8
Dips Between Chairs
7
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
2
Bench Press (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 9
3
Inverted Row
4
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
5 reps
RPE 9
5
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
6
Sit Up
4
10 reps
RPE 6.5
7
Farmer's Walk (Weighted)
7
10 reps
RPE 7
8
Dips Between Chairs
7
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
2
Bench Press (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 9
3
Inverted Row
4
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
5 reps
RPE 9
5
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
6
Sit Up
4
10 reps
RPE 6.5
7
Farmer's Walk (Weighted)
7
10 reps
RPE 7
8
Dips Between Chairs
7
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
2
Bench Press (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 9
3
Inverted Row
4
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
5 reps
RPE 9
5
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
6
Sit Up
4
10 reps
RPE 6.5
7
Farmer's Walk (Weighted)
7
10 reps
RPE 7
8
Dips Between Chairs
7
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
2
Bench Press (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 9
3
Inverted Row
4
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
5 reps
RPE 9
5
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
6
Sit Up
4
10 reps
RPE 6.5
7
Farmer's Walk (Weighted)
7
10 reps
RPE 7
8
Dips Between Chairs
7
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
2
Bench Press (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 9
3
Inverted Row
4
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
5 reps
RPE 9
5
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
6
Sit Up
4
10 reps
RPE 6.5
7
Farmer's Walk (Weighted)
7
10 reps
RPE 7
8
Dips Between Chairs
7
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
2
Bench Press (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 9
3
Inverted Row
4
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
5 reps
RPE 9
5
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
6
Sit Up
4
10 reps
RPE 6.5
7
Farmer's Walk (Weighted)
7
10 reps
RPE 7
8
Dips Between Chairs
7
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
2
Bench Press (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 9
3
Inverted Row
4
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
5 reps
RPE 9
5
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
6
Sit Up
4
10 reps
RPE 6.5
7
Farmer's Walk (Weighted)
7
10 reps
RPE 7
8
Dips Between Chairs
7
10 reps
RPE 6
Week 1
1 / 8 Weeks
Day 2
2
Deadlift (Barbell)
4 Sets
6 Reps
@7
3
Push Up
4 Sets
10 Reps
@6
5
Bench Press (Barbell)
4 Sets
10 Reps
@6
6
Bent Over Row (Barbell)
4 Sets
12 Reps
@6
7
Lying Leg Raise
4 Sets
15 Reps
@6
9
Farmer's Walk (Weighted)
4 Sets
10 Reps
@6
10
Walking Lunge
4 Sets
16 Reps
@7
Day 1
2
Squat (Barbell)
4 Sets
6 Reps
@8.5
3
Pull-Up (Band)
4 Sets
6 Reps
@8.5
4
Band Pull Apart
4 Sets
15 Reps
@6
6
Overhead Press (Barbell)
4 Sets
10 Reps
@6
7
Sit Up
4 Sets
12 Reps
@6
8
Front Carry
7 Sets
10 Reps
@6.5
9
Russian Twist
7 Sets
10 Reps
@6.5
Day 3
2
Bench Press (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@7
@9
3
Inverted Row
4 Sets
10 Reps
@8
4
Bent Over Row (Barbell)
4 Sets
5 Reps
@9
5
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@6
6
Sit Up
4 Sets
10 Reps
@6.5
7
Farmer's Walk (Weighted)
7 Sets
10 Reps
@7
8
Dips Between Chairs
7 Sets
10 Reps
@6