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A Walk In The Dog Park
IntermediateFree

A Walk In The Dog Park

Come Find Out If All Dogs Go To Heaven.

Lightskinshug
Lightskinshug· Oct 2024
4athletes running this program
iOS & Android

Overview

Length
8 weeks
Days / week
6 days
Level
Intermediate
Goal
Strength, Women's
Equipment
Full Gym
Session length
90 min
It’s Time To Separate The Boys From The Dogs.

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on maximal strength
Athletes who can train 6 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Triceps
16%
Chest
13.1%
Lats
11.5%
Quadriceps
9.8%
Front Delts
8.9%
Upper Back
8.4%
Hamstrings
6.8%
Biceps
6.5%
Glutes
6.4%
Middle Delts
4.8%
Adductors
2.6%
Abs
1.6%
Abductors
1.5%
Calves
1.2%
Forearms
0.6%
Rear Delts
0.3%
Week 1 Workouts
#ExerciseSetsRepsIntensity
1Tricep Rope Push Down (Cable)130 reps@6.5
125 reps@7.5
215 reps@8
2Decline Bench Press (Barbell)110–15 reps@6.5
18–10 reps@8
26–8 reps@8.5
3Bench Press (Dumbbell)3AMRAP@8
4Close Grip Incline Bench Press (Smith Machine)115–20 reps@6.5
110–15 reps@7.5
18–10 reps@8.5
16–8 reps@8.5
5Dip (Bodyweight)3AMRAP@8
6Tricep Kickback2AMRAP@8.5
1AMRAP@9.5
#ExerciseSetsRepsIntensity
1Single Leg Lying Leg Curl120–25 reps@7
110–15 reps@8.5
110–15 reps@9
2Leg Extension120–25 reps@7.5
110–15 reps@8.5
110–15 reps@9
3Single Leg Press110–15 reps@7.5
18–10 reps@8.5
18–10 reps@9
4Squat (Barbell)110–15 reps@6.5
28–10 reps@7
5Goblet Squat210–15 reps@8.5
110–15 reps@9
6Sissy Squat315 reps@8.5
#ExerciseSetsRepsIntensity
1Pullover (Dumbbell)115–20 reps@6.5
110–12 reps@7.5
110–12 reps@8
18–10 reps@8.5
2T-Bar Row110–15 reps@7.5
110–12 reps@8
18–10 reps@8.5
16–8 reps@9
3Lat Pulldown (Close Grip)115–20 reps@6.5
112–15 reps@7.5
110–12 reps@8
18–10 reps@8.5
4Single Arm High Row (Cable)115–20 reps@7.5
112–15 reps@8
112–15 reps@8.5
110–12 reps@9
5Pull-Up (Bodyweight)1AMRAP@9
1AMRAP@9.5
6Pull-Up (Band)1AMRAP@10
7Alternating Dumbbell Curl310–12 reps@8
8Spider Curl112–15 reps@7.5
110–12 reps@8
18–10 reps@8.5
16–8 reps@9
#ExerciseSetsRepsIntensity
1Lateral Raise (Dumbbell)115–20 reps@6.5
112–15 reps@7.5
110–12 reps@8
18–10 reps@8.5
2Standing Shoulder Press (Dumbbell)110–15 reps@6.5
28–10 reps@7.5
16–8 reps@8.5
3Overhead Press (Barbell)120 reps@6.5
115 reps@7.5
112 reps@8
110 reps@8.5
4Bench Press (Barbell)120–20 reps@6.5
112–15 reps@7.5
110–12 reps@8
16–8 reps@8.5
5Skull Crusher (Barbell)115–20 reps@7.5
112–15 reps@8
110–12 reps@8.5
6Tricep Rope Push Down (Cable)115–20 reps@7.5
112–15 reps@8
110–12 reps@8.5
18–10 reps@9
7Wide Grip Tricep Push Down115–20 reps@7.5
112–15 reps@8
110–12 reps@8.5
18–10 reps@9
#ExerciseSetsRepsIntensity
1Pullover (Dumbbell)115–20 reps@6.5
112–15 reps@7.5
110–12 reps@8
18–10 reps@8.5
2Pec Fly (Dumbbell)115–10 reps@6.5
112–15 reps@7.5
110–12 reps@8
18–10 reps@8.5
3Legs Up Bench Press (Barbell)120–20 reps@6.5
112–15 reps@7
18–10 reps@7.5
16–8 reps@8
4Pec Deck (Machine)115–20 reps@7.5
112–15 reps@8
18–10 reps@8.5
5Lat Pulldown115–20 reps@6.5
112–15 reps@7.5
110–12 reps@8
18–10 reps@8.5
6Seated Wide-Grip Row (Cable)115–20 reps@6.5
112–15 reps@7.5
110–12 reps@8
18–10 reps@8.5
#ExerciseSetsRepsIntensity
1Squat (Barbell)110–15 reps@7.5
18–10 reps@8
16–8 reps@8.5
14–6 reps@9
2Leg Press (45 Degrees)110–12 reps@7.5
18–10 reps@8
18–10 reps@8.5
3Lying Leg Curl120 reps@7.5
115 reps@8
115 reps@8.5
4Bulgarian Split Squat (Dumbbell)110–12 reps@6.5
18–10 reps@7.5
18–10 reps@8
5Hip Abductor (Machine)115–20 reps@7
112–15 reps@7.5
110–12 reps@8
6Hip Adductor (Machine)115–20 reps@6.5
112–15 reps@7.5
110–12 reps@8
7Standing Calf Raise115–20 reps@7.5
112–15 reps@8
110–12 reps@8.5

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, A Walk In The Dog Park is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.

This program is built around a full 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 90 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.

A Walk In The Dog Park is structured around 6 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

A Walk In The Dog Park 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

Boostcamp app
11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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