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DICEROS

by Tony S.

Program Description

Upper heavy hypertrophy program with not much spinal loading. The legwork is mostly unilateral high rep work. I want to be able to run 2-3 times a week on top of this.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 18, 2024 11:53
  • Last Edited
    Jun 18, 2025 12:08

Summary

**DICEROS** is a comprehensive 6-week strength training program designed for those ready to elevate their fitness game. With three focused sessions each week, you'll engage in a variety of exercises targeting both upper and lower body muscle groups, utilizing a full gym setup. Expect to build strength and endurance through a mix of traditional lifts and supersets, ensuring a balanced approach to muscle development. Whether you're looking to enhance your physique or boost your performance, this program will guide you every step of the way. Get ready to transform your workouts and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Middle Delts
10.2%
Quadriceps
9.7%
Front Delts
9.5%
Hamstrings
9%
Lats
8.6%
Upper Back
8.2%
Biceps
8%
Glutes
6.8%
Chest
5.7%
Abs
4.7%
Lower Back
2.5%
Calves
2.5%
Forearms
1.2%
Rear Delts
1%
Adductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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 (Smith Machine)
3
4-6 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
4-6 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
7A
Tricep Extension (Dumbbell)
3
4-8 reps
-
8
Squat (Smith Machine)
2
8-12 reps
-
9
Single-Leg Leg Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
4-6 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
4-6 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
7A
Tricep Extension (Dumbbell)
3
4-8 reps
-
8
Squat (Smith Machine)
2
8-12 reps
-
9
Single-Leg Leg Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
4-6 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
4-6 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
7A
Tricep Extension (Dumbbell)
3
4-8 reps
-
8
Squat (Smith Machine)
3
8-12 reps
-
9
Single-Leg Leg Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
4-6 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
4-6 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
7A
Tricep Extension (Dumbbell)
3
4-8 reps
-
8
Squat (Smith Machine)
3
8-12 reps
-
9
Single-Leg Leg Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
4-6 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
4-6 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
7A
Tricep Extension (Dumbbell)
3
4-8 reps
-
8
Squat (Smith Machine)
3
8-12 reps
-
9
Single-Leg Leg Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
4-6 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
4
4-6 reps
-
4
Seated Row (Machine)
4
8-12 reps
-
5A
Lateral Raise (Dumbbell)
4
8-12 reps
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
7A
Tricep Extension (Dumbbell)
3
4-8 reps
-
8
Squat (Smith Machine)
2
8-12 reps
-
9
Single-Leg Leg Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
-
2
Reverse Nordic Curl
2
4-8 reps
-
3
Single Leg Romanian Deadlift
3
8-12 reps
-
4
Nordic Curl
2
4-8 reps
-
5
Side Plank
2
1 mins
-
6
Single Leg Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
-
2
Reverse Nordic Curl
2
4-8 reps
-
3
Single Leg Romanian Deadlift
3
8-12 reps
-
4
Nordic Curl
2
4-8 reps
-
5
Side Plank
2
1 mins
-
6
Single Leg Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
-
2
Reverse Nordic Curl
2
4-8 reps
-
3
Single Leg Romanian Deadlift
3
8-12 reps
-
4
Nordic Curl
2
4-8 reps
-
5
Side Plank
2
1 mins
-
6
Single Leg Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
-
2
Reverse Nordic Curl
2
4-8 reps
-
3
Single Leg Romanian Deadlift
3
8-12 reps
-
4
Nordic Curl
2
4-8 reps
-
5
Side Plank
2
1 mins
-
6
Single Leg Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
-
2
Reverse Nordic Curl
2
4-8 reps
-
3
Single Leg Romanian Deadlift
3
8-12 reps
-
4
Nordic Curl
2
4-8 reps
-
5
Side Plank
2
1 mins
-
6
Single Leg Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
4
8-12 reps
-
2
Reverse Nordic Curl
3
4-8 reps
-
3
Single Leg Romanian Deadlift
3
8-12 reps
-
4
Nordic Curl
2
4-8 reps
-
5
Side Plank
2
1 mins
-
6
Single Leg Calf Raise
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8-12 reps
-
2
Chin-Up (Weighted)
3
4-8 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Preacher Curl (EZ Bar)
3
8-12 reps
-
7A
Tricep Extension (Dumbbell)
3
4-8 reps
-
8
Single Leg Press
2
15-20 reps
-
9
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8-12 reps
-
2
Chin-Up (Weighted)
3
4-8 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Preacher Curl (EZ Bar)
3
8-12 reps
-
7A
Tricep Extension (Dumbbell)
3
4-8 reps
-
8
Single Leg Press
2
15-20 reps
-
9
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-12 reps
-
2
Chin-Up (Weighted)
3
4-8 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Bench Press (Barbell)
4
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Preacher Curl (EZ Bar)
3
8-12 reps
-
7A
Tricep Extension (Dumbbell)
4
4-8 reps
-
8
Single Leg Press
2
15-20 reps
-
9
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-12 reps
-
2
Chin-Up (Weighted)
3
4-8 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Bench Press (Barbell)
4
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Preacher Curl (EZ Bar)
3
8-12 reps
-
7A
Tricep Extension (Dumbbell)
4
4-8 reps
-
8
Single Leg Press
2
15-20 reps
-
9
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-12 reps
-
2
Chin-Up (Weighted)
3
4-8 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Bench Press (Barbell)
4
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Preacher Curl (EZ Bar)
3
8-12 reps
-
7A
Tricep Extension (Dumbbell)
4
4-8 reps
-
8
Single Leg Press
2
15-20 reps
-
9
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-12 reps
-
2
Chin-Up (Weighted)
3
4-8 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Bench Press (Barbell)
4
8-12 reps
-
5A
Lateral Raise (Dumbbell)
4
8-12 reps
-
6A
Preacher Curl (EZ Bar)
3
8-12 reps
-
7A
Tricep Extension (Dumbbell)
3
4-8 reps
-
8
Single Leg Press
2
15-20 reps
-
9
Leg Extension
2
8-12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Smith Machine)
3 Sets
4-6 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Seated Overhead Press (Barbell)
3 Sets
4-6 Reps
-
4
Seated Row (Machine)
3 Sets
8-12 Reps
-
5A
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
6A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
7A
Tricep Extension (Dumbbell)
3 Sets
4-8 Reps
-
8
Squat (Smith Machine)
2 Sets
8-12 Reps
-
9
Single-Leg Leg Curl
2 Sets
8-12 Reps
-
Day 2
1
Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
2
Reverse Nordic Curl
2 Sets
4-8 Reps
-
3
Single Leg Romanian Deadlift
3 Sets
8-12 Reps
-
4
Nordic Curl
2 Sets
4-8 Reps
-
5
Side Plank
2 Sets
1 mins
-
6
Single Leg Calf Raise
3 Sets
8-12 Reps
-
Day 3
1
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
-
2
Chin-Up (Weighted)
3 Sets
4-8 Reps
-
3
Seated Row (Machine)
3 Sets
8-12 Reps
-
4
Bench Press (Barbell)
3 Sets
8-12 Reps
-
5A
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
6A
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
-
7A
Tricep Extension (Dumbbell)
3 Sets
4-8 Reps
-
8
Single Leg Press
2 Sets
15-20 Reps
-
9
Leg Extension
2 Sets
8-12 Reps
-