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Dawson Strength

by Dawon W.
1 athletes joined

Program Description

To gain muscle and strength with an intermediate workout program.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 26, 2025 06:07
  • Last Edited
    Oct 18, 2025 05:50

Summary

Transform your physique with the Dawson Strength program, a comprehensive 6-week journey designed for serious lifters. Committing to six days a week, you'll engage in a balanced mix of push, pull, and leg workouts, utilizing a full gym setup to maximize your gains. Each session is meticulously crafted to target key muscle groups, ensuring you build strength and muscle effectively. Get ready to elevate your training and achieve impressive results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.9%
Biceps
12.2%
Chest
10.4%
Upper Back
9.1%
Front Delts
8.1%
Quadriceps
7.8%
Lats
7.4%
Hamstrings
6.6%
Middle Delts
6%
Rear Delts
4.7%
Abs
4.4%
Calves
3.9%
Glutes
2.9%
Forearms
2.3%
Lower Back
1%
Abductors
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10-12 reps
8-10 reps
6-8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10-12 reps
8-10 reps
6-8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10-12 reps
8-10 reps
6-8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10-12 reps
8-10 reps
6-8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10-12 reps
8-10 reps
6-8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10-12 reps
8-10 reps
6-8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
6-10 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
6-10 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
6-10 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
6-10 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
6-10 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
6-10 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
2
Leg Extension
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Press
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
2
Leg Extension
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Press
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
2
Leg Extension
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Press
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
2
Leg Extension
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Press
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
2
Leg Extension
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Press
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
2
Leg Extension
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Press
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-10 reps
-
3
Skull Crusher (Barbell)
2
1
10 reps
8 reps
-
-
4
Bench Press (Close Grip)
2
8-10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
7
Chest Fly (Cable)
2
1
12-15 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-10 reps
-
3
Skull Crusher (Barbell)
2
1
10 reps
8 reps
-
-
4
Bench Press (Close Grip)
2
8-10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
7
Chest Fly (Cable)
2
1
12-15 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-10 reps
-
3
Skull Crusher (Barbell)
2
1
10 reps
8 reps
-
-
4
Bench Press (Close Grip)
2
8-10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
7
Chest Fly (Cable)
2
1
12-15 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-10 reps
-
3
Skull Crusher (Barbell)
2
1
10 reps
8 reps
-
-
4
Bench Press (Close Grip)
2
8-10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
7
Chest Fly (Cable)
2
1
12-15 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-10 reps
-
3
Skull Crusher (Barbell)
2
1
10 reps
8 reps
-
-
4
Bench Press (Close Grip)
2
8-10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
7
Chest Fly (Cable)
2
1
12-15 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-10 reps
-
3
Skull Crusher (Barbell)
2
1
10 reps
8 reps
-
-
4
Bench Press (Close Grip)
2
8-10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
7
Chest Fly (Cable)
2
1
12-15 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10-12 reps
-
2
Hammer Curl
2
1
10-12 reps
8-10 reps
-
-
3
Seated Row (Cable)
2
8 reps
-
4
Straight Arm Pulldown
2
12 reps
-
5
Reverse Pec Deck
2
1
10 reps
8 reps
-
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10-12 reps
-
2
Hammer Curl
2
1
10-12 reps
8-10 reps
-
-
3
Seated Row (Cable)
2
8 reps
-
4
Straight Arm Pulldown
2
12 reps
-
5
Reverse Pec Deck
2
1
10 reps
8 reps
-
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10-12 reps
-
2
Hammer Curl
2
1
10-12 reps
8-10 reps
-
-
3
Seated Row (Cable)
2
8 reps
-
4
Straight Arm Pulldown
2
12 reps
-
5
Reverse Pec Deck
2
1
10 reps
8 reps
-
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10-12 reps
-
2
Hammer Curl
2
1
10-12 reps
8-10 reps
-
-
3
Seated Row (Cable)
2
8 reps
-
4
Straight Arm Pulldown
2
12 reps
-
5
Reverse Pec Deck
2
1
10 reps
8 reps
-
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10-12 reps
-
2
Hammer Curl
2
1
10-12 reps
8-10 reps
-
-
3
Seated Row (Cable)
2
8 reps
-
4
Straight Arm Pulldown
2
12 reps
-
5
Reverse Pec Deck
2
1
10 reps
8 reps
-
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10-12 reps
-
2
Hammer Curl
2
1
10-12 reps
8-10 reps
-
-
3
Seated Row (Cable)
2
8 reps
-
4
Straight Arm Pulldown
2
12 reps
-
5
Reverse Pec Deck
2
1
10 reps
8 reps
-
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Abs Crunch (Machine)
3
-
5
Knee Raise (Captain's Chair)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Abs Crunch (Machine)
3
-
5
Knee Raise (Captain's Chair)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Abs Crunch (Machine)
3
-
5
Knee Raise (Captain's Chair)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Abs Crunch (Machine)
3
-
5
Knee Raise (Captain's Chair)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Abs Crunch (Machine)
3
-
5
Knee Raise (Captain's Chair)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Abs Crunch (Machine)
3
-
5
Knee Raise (Captain's Chair)
3
-
Week 1
1 / 6 Weeks
Day 3
1
Hack Squat
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
-
-
-
2
Leg Extension
3 Sets
10-12 Reps
-
3
Seated Hamstring Curl
3 Sets
10-12 Reps
-
4
Seated Calf Raise
3 Sets
10 Reps
-
5
Leg Press
3 Sets
8-10 Reps
-
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
-
3
Skull Crusher (Barbell)
2 Sets
1 Set
10 Reps
8 Reps
-
-
4
Bench Press (Close Grip)
2 Sets
8-10 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
6
Chest Press (Machine)
2 Sets
1 Set
10 Reps
8 Reps
-
-
7
Chest Fly (Cable)
2 Sets
1 Set
12-15 Reps
-
-
-
Day 2
1
Wide Grip Lat Pulldown
3 Sets
6-10 Reps
-
2
Seated Row (Cable)
3 Sets
6-10 Reps
-
3
Chest Supported Row (Machine)
3 Sets
6-10 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
-
5
Preacher Curl (Dumbbell)
3 Sets
6-8 Reps
-
6
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
-
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-
2
Hammer Curl
2 Sets
1 Set
10-12 Reps
8-10 Reps
-
-
3
Seated Row (Cable)
2 Sets
8 Reps
-
4
Straight Arm Pulldown
2 Sets
12 Reps
-
5
Reverse Pec Deck
2 Sets
1 Set
10 Reps
8 Reps
-
-
6
Bicep Curl (Cable)
3 Sets
10 Reps
-
Day 6
1
Leg Extension
2 Sets
10 Reps
-
2
Lying Leg Curl
3 Sets
10 Reps
-
3
Seated Calf Raise
3 Sets
12-15 Reps
-
4
Abs Crunch (Machine)
3 Sets
-
5
Knee Raise (Captain's Chair)
3 Sets
-
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
3
Chest Fly (Cable)
2 Sets
8-12 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
-
6
Lateral Raise (Cable)
2 Sets
8-12 Reps
-