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BoostcampPNG

3 days 30 minutes Dobikhi

by Y_D_311776
4 athletes joined

Program Description

Dobikhi way of lifting the world

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    30 minutes
  • Created
    Mar 14, 2025 02:40
  • Last Edited
    Apr 06, 2026 02:28
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Abs
13.4%
Lats
10.5%
Upper Back
9.6%
Front Delts
9.4%
Chest
8.5%
Quadriceps
8%
Middle Delts
7.8%
Glutes
6.3%
Biceps
4.5%
Hamstrings
4.5%
Adductors
1.8%
Lower Back
1.8%
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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
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 8
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 8
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 8
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 8
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 8
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 8
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 8
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 8
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 8
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 8
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 8
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 8
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 8
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 8
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 8
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 8
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Dip (Bodyweight)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Dip (Bodyweight)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Dip (Bodyweight)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Dip (Bodyweight)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Dip (Bodyweight)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Dip (Bodyweight)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Dip (Bodyweight)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Dip (Bodyweight)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Dip (Bodyweight)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Dip (Bodyweight)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Dip (Bodyweight)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Dip (Bodyweight)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Dip (Bodyweight)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Dip (Bodyweight)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Dip (Bodyweight)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Dip (Bodyweight)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Overhead Press (Barbell)
4 Sets
5 Reps
@8
2
Bench Press (Barbell)
4 Sets
5 Reps
@8
3
Dip (Bodyweight)
3 Sets
8-12 Reps
@8
4
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@8
Day 2
1
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
2
Squat (Barbell)
4 Sets
6 Reps
@8
3
Pull-Up (Bodyweight)
4 Sets
6-10 Reps
-
4
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
Day 3
1
Deadlift (Barbell)
4 Sets
4 Reps
@9
2
Overhead Press (Barbell)
3 Sets
6 Reps
@8
3
Dip (Bodyweight)
3 Sets
10 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
6 Reps
-
5
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-