Dante Program
Hypertrophy program to achieve Dante’s physique from the 2025 Netflix series
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Romanian Deadlift (Barbell) | 2 | 6–10 reps |
| 1B | Good Morning | 2 | 8–12 reps |
| Superset | |||
| 2A | Hanging Knee Raise | 2 | 4 reps |
| 2B | Hanging Oblique Knee Raise | 2 | 4 reps |
| Superset | |||
| 3A | Neck Curl | 3 | 15–20 reps |
| 3B | Neck Extension | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Wide-Grip Row (Cable) | 3 | 10–15 reps |
| 2 | Behind-back Cable Curl | 3 | 12–15 reps |
| Superset | |||
| 3A | Hammer Curl | 2 | 6–12 reps |
| 3B | Reverse Bicep Curl (Dumbbell) | 2 | 12–15 reps |
| Superset | |||
| 4A | Katana Extension | 3 | 10–15 reps |
| 4B | Rear Delt Fly (Cable) | 3 | 12–15 reps |
| Superset | |||
| 5A | Neck Extension | 3 | 10–15 reps |
| 5B | Wrist Curls | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 2 | 6–10 reps |
| 2 | Preacher Curl(Machine) | 2 | 6–12 reps |
| Superset | |||
| 3A | Incline Bench Press (Dumbbell) | 2 | 12–15 reps |
| 3B | Pullover (Dumbbell) | 2 | 8–12 reps |
| 4 | Lateral Raise (Cable) | 3 | 12–15 reps |
| Superset | |||
| 5A | Neck Curl | 2 | 15–20 reps |
| 5B | Reverse Wrist Curl (Barbell) | 2 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 2 | 8–12 reps |
| 2 | Upright Row (Cable) | 2 | 12–15 reps |
| 3 | Y Raise | 2 | 8–12 reps |
| Superset | |||
| 4A | Overhead Tricep Extension (Cable) | 2 | 8–12 reps |
| 4B | Face Pull | 2 | 8–12 reps |
| Superset | |||
| 5A | Neck Extension | 2 | 10–15 reps |
| 5B | Wrist Curls | 2 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Upright Row (Cable) | 3 | 12–15 reps |
| 1B | Lateral Raise (Cable) | 3 | 6–12 reps |
| Superset | |||
| 2A | Chin-Up (Weighted) | 2 | 6–10 reps |
| 2B | Dip (Weighted) | 2 | 4–8 reps |
| Superset | |||
| 3A | Overhead Tricep Extension (Cable) | 2 | 8–12 reps |
| 3B | Tricep Kickback | 2 | 12–15 reps |
| Superset | |||
| 4A | Reverse Wrist Curl (Barbell) | 3 | 10–15 reps |
| 4B | Neck Curl | 3 | 15–20 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Dante Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 100 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.
Dante Program is structured around 5 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Dante Program 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.
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