B.D Slayer
Unleash your inner athlete with B.D Slayer: 3 days to stronger muscles, enhanced strength, and peak performance in just one week.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Larsen Press (Barbell) | 2 | 6–8 reps |
| 2 | Overhead Press (Dumbbell) | 2 | 8–12 reps |
| 3 | Chest Fly (Dumbbell) | 1 | 7–12 reps |
| 4 | Inverted Row | 2 | 7–12 reps |
| 5 | Single Arm Pushdown | 2 | 8–12 reps |
| 6 | Lateral Raise (Dumbbell) | 1 | 10–15 reps |
| 7 | Neck Curl | 1 | 10–15 reps |
| 8 | Neck Extension | 1 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Deficit) | 1 | 5 reps |
| 2 | Snatch Deadlift | 1 | 8–12 reps |
| 3 | Bulgarian Split Squat (Dumbbell) | 1 | 7–12 reps |
| 4 | Lateral Lunge (Weighted) | 1 | 7–12 reps |
| 5 | Pull-Up (Neutral Grip, Bodyweight) | 3 | AMRAP |
| 6 | Pull-Up (Bodyweight) | 3 | AMRAP |
| 7 | Wide Grip Rear Pull-Up | 1 | AMRAP |
| 8 | Bicep Curl (EZ Bar) | 1 | 7–10 reps |
| 9 | Bicep Curl (EZ Bar) | 1 | 7–10 reps |
| 10 | Reverse Forearm Curls | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 2 | 7–10 reps |
| 2 | Bench Press (Dumbbell) | 1 | 7–10 reps |
| 3 | Standing Behind Neck Shoulder Press (Barbell) | 1 | 7–10 reps |
| 4 | Seated Overhead Press (Dumbbell) | 2 | 7–10 reps |
| 5 | Good Morning | 2 | 7–10 reps |
| 6 | Bulgarian Split Squat (Dumbbell) | 1 | 7–10 reps |
| 7 | Tricep Extension (Dumbbell) | 2 | 10–15 reps |
| 8 | Reverse Bicep Curl (EZ Bar) | 2 | 7–8 reps |
| 9 | Reverse Forearm Curls | 2 | 8–12 reps |
Common questions
Yes, B.D Slayer is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 110 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.
B.D Slayer is structured around 3 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
B.D Slayer 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
