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BoostcampPNG

Dominance

by Beayden F.

Program Description

Get jacked

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 23, 2025 02:49
  • Last Edited
    Feb 05, 2025 04:40
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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
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
2
Chest Fly (Cable)
2
12 reps
RPE 9
3
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 6
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
Upright Row (Cable)
2
12 reps
RPE 8
6
Arnold Press
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Incline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 6
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Upright Row (Cable)
2
12 reps
RPE 8
7
Arnold Press
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
2
Chest Fly (Cable)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
3
1
12 reps
10 reps
RPE 8
RPE 10
4
Seated Overhead Press (Barbell)
3
2
12 reps
12 reps
RPE 6
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Arnold Press
2
12 reps
RPE 8
7
Upright Row (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
2
Chest Fly (Cable)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
3
1
12 reps
10 reps
RPE 8
RPE 10
4
Seated Overhead Press (Barbell)
3
2
12 reps
12 reps
RPE 6
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Arnold Press
2
12 reps
RPE 8
7
Upright Row (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
2
Chest Fly (Cable)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
3
1
12 reps
10 reps
RPE 8
RPE 10
4
Seated Overhead Press (Barbell)
3
2
12 reps
12 reps
RPE 6
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Arnold Press
2
12 reps
RPE 8
7
Upright Row (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
2
Chest Fly (Cable)
2
12 reps
RPE 9
3
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 6
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
Upright Row (Cable)
2
12 reps
RPE 8
6
Arnold Press
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Incline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 6
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Upright Row (Cable)
2
12 reps
RPE 8
7
Arnold Press
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
2
Chest Fly (Cable)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
3
1
12 reps
10 reps
RPE 8
RPE 10
4
Seated Overhead Press (Barbell)
3
2
12 reps
12 reps
RPE 6
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Arnold Press
2
12 reps
RPE 8
7
Upright Row (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
2
Chest Fly (Cable)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
3
1
12 reps
10 reps
RPE 8
RPE 10
4
Seated Overhead Press (Barbell)
3
2
12 reps
12 reps
RPE 6
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Arnold Press
2
12 reps
RPE 8
7
Upright Row (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
2
12 reps
RPE 9
3
Lying Leg Curl
1
1
12 reps
10 reps
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 8
RPE 8
5
Skull Crusher (Barbell)
1
1
12 reps
8 reps
RPE 9
RPE 9
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Lying Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Stiff Leg Deadlift
2
12 reps
-
5
Skull Crusher (Barbell)
1
1
12 reps
8 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 8
RPE 8
7
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Lying Leg Curl
3
1
12 reps
10 reps
RPE 8
RPE 8
4
Stiff Leg Deadlift
2
12 reps
-
5
Tricep Pushdown (Cable)
3
1
12 reps
10 reps
RPE 8
RPE 8
6
Skull Crusher (Barbell)
1
1
12 reps
8 reps
RPE 9
RPE 9
7
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Lying Leg Curl
3
1
12 reps
10 reps
RPE 8
RPE 8
4
Stiff Leg Deadlift
2
12 reps
-
5
Tricep Pushdown (Cable)
3
1
12 reps
10 reps
RPE 8
RPE 8
6
Skull Crusher (Barbell)
1
1
12 reps
8 reps
RPE 9
RPE 9
7
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Lying Leg Curl
3
1
12 reps
10 reps
RPE 8
RPE 8
4
Stiff Leg Deadlift
2
12 reps
-
5
Tricep Pushdown (Cable)
3
1
12 reps
10 reps
RPE 8
RPE 8
6
Skull Crusher (Barbell)
1
1
12 reps
8 reps
RPE 9
RPE 9
7
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
2
12 reps
RPE 9
3
Lying Leg Curl
1
1
12 reps
10 reps
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 8
RPE 8
5
Skull Crusher (Barbell)
1
1
12 reps
8 reps
RPE 9
RPE 9
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Lying Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Stiff Leg Deadlift
2
12 reps
-
5
Skull Crusher (Barbell)
1
1
12 reps
8 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 8
RPE 8
7
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Lying Leg Curl
3
1
12 reps
10 reps
RPE 8
RPE 8
4
Stiff Leg Deadlift
2
12 reps
-
5
Tricep Pushdown (Cable)
3
1
12 reps
10 reps
RPE 8
RPE 8
6
Skull Crusher (Barbell)
1
1
12 reps
8 reps
RPE 9
RPE 9
7
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Lying Leg Curl
3
1
12 reps
10 reps
RPE 8
RPE 8
4
Stiff Leg Deadlift
2
12 reps
-
5
Tricep Pushdown (Cable)
3
1
12 reps
10 reps
RPE 8
RPE 8
6
Skull Crusher (Barbell)
1
1
12 reps
8 reps
RPE 9
RPE 9
7
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
RPE 10
2
Lat Pulldown
1
1
12 reps
10 reps
RPE 8
RPE 9
3
Cable Low Row
2
12 reps
RPE 10
4
Preacher Curl Plate Loaded
1
1
12 reps
10 reps
RPE 8
RPE 9.5
5
Bicep Curl (Cable)
2
12 reps
RPE 8
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Hammer Curl
1
12 reps
RPE 7
3
Barbell Row
1
-
4
Lat Pulldown
2
1
12 reps
10 reps
-
-
5
Preacher Curl Plate Loaded
2
1
12 reps
10 reps
RPE 8
RPE 9.5
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Bicep Curl (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 9
3
Cable Low Row
2
12 reps
RPE 10
4
Preacher Curl Plate Loaded
3
1
12 reps
10 reps
RPE 8
RPE 9.5
5
Bicep Curl (Cable)
2
12 reps
RPE 8
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 9
3
Cable Low Row
2
12 reps
RPE 10
4
Preacher Curl Plate Loaded
3
1
12 reps
10 reps
RPE 8
RPE 9.5
5
Bicep Curl (Cable)
2
12 reps
RPE 8
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 9
3
Cable Low Row
2
12 reps
RPE 10
4
Preacher Curl Plate Loaded
3
1
12 reps
10 reps
RPE 8
RPE 9.5
5
Bicep Curl (Cable)
2
12 reps
RPE 8
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
RPE 10
2
Lat Pulldown
1
1
12 reps
10 reps
RPE 8
RPE 9
3
Cable Low Row
2
12 reps
RPE 10
4
Preacher Curl Plate Loaded
1
1
12 reps
10 reps
RPE 8
RPE 9.5
5
Bicep Curl (Cable)
2
12 reps
RPE 8
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
RPE 10
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 9
3
Cable Low Row
3
12 reps
RPE 10
4
Preacher Curl Plate Loaded
2
1
12 reps
10 reps
RPE 8
RPE 9.5
5
Bicep Curl (Cable)
2
12 reps
RPE 8
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 9
3
Cable Low Row
2
12 reps
RPE 10
4
Preacher Curl Plate Loaded
3
1
12 reps
10 reps
RPE 8
RPE 9.5
5
Bicep Curl (Cable)
2
12 reps
RPE 8
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 9
3
Cable Low Row
2
12 reps
RPE 10
4
Preacher Curl Plate Loaded
3
1
12 reps
10 reps
RPE 8
RPE 9.5
5
Bicep Curl (Cable)
2
12 reps
RPE 8
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
12 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
12 reps
10 reps
-
-
4
Preacher car plate, loaded machine
1
-
5
Tricep Extension (Cable)
1
1
12 reps
10 reps
RPE 8
RPE 9
6
Skull Crusher (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
1
12 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3
Bicep Curl (Barbell)
3
1
12 reps
10 reps
-
-
4
Preacher car plate, loaded machine
2
-
5
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 8
RPE 9
6
Skull Crusher (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
1
12 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Barbell)
3
1
12 reps
10 reps
-
-
4
Preacher car plate, loaded machine
1
-
5
Tricep Extension (Cable)
3
1
12 reps
10 reps
RPE 8
RPE 9
6
Skull Crusher (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
1
12 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Barbell)
3
1
12 reps
10 reps
-
-
4
Preacher car plate, loaded machine
1
-
5
Tricep Extension (Cable)
3
1
12 reps
10 reps
RPE 8
RPE 9
6
Skull Crusher (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
1
12 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Barbell)
3
1
12 reps
10 reps
-
-
4
Preacher car plate, loaded machine
1
-
5
Tricep Extension (Cable)
3
1
12 reps
10 reps
RPE 8
RPE 9
6
Skull Crusher (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
12 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
12 reps
10 reps
-
-
4
Preacher car plate, loaded machine
1
-
5
Tricep Extension (Cable)
1
1
12 reps
10 reps
RPE 8
RPE 9
6
Skull Crusher (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
1
12 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3
Bicep Curl (Barbell)
3
1
12 reps
10 reps
-
-
4
Preacher car plate, loaded machine
2
-
5
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 8
RPE 9
6
Skull Crusher (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
1
12 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Barbell)
3
1
12 reps
10 reps
-
-
4
Preacher car plate, loaded machine
1
-
5
Tricep Extension (Cable)
3
1
12 reps
10 reps
RPE 8
RPE 9
6
Skull Crusher (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
1
12 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Barbell)
3
1
12 reps
10 reps
-
-
4
Preacher car plate, loaded machine
1
-
5
Tricep Extension (Cable)
3
1
12 reps
10 reps
RPE 8
RPE 9
6
Skull Crusher (Dumbbell)
2
12 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@8
@9
2
Chest Fly (Cable)
2 Sets
12 Reps
@9
3
Seated Overhead Press (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@6
@9
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
5
Upright Row (Cable)
2 Sets
12 Reps
@8
6
Arnold Press
2 Sets
12 Reps
@8
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
2
Leg Extension
2 Sets
12 Reps
@9
3
Lying Leg Curl
1 Set
1 Set
12 Reps
10 Reps
@8
@8
4
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
5
Skull Crusher (Barbell)
1 Set
1 Set
12 Reps
8 Reps
@9
@9
6
Overhead Tricep Extension (Cable)
1 Set
10 Reps
@9
Day 3
1
Pull-Up (Bodyweight)
2 Sets
@10
2
Lat Pulldown
1 Set
1 Set
12 Reps
10 Reps
@8
@9
3
Cable Low Row
2 Sets
12 Reps
@10
4
Preacher Curl Plate Loaded
1 Set
1 Set
12 Reps
10 Reps
@8
@9.5
5
Bicep Curl (Cable)
2 Sets
12 Reps
@8
6
Incline Curl (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@9
Day 4
1
Arnold Press
1 Set
1 Set
12 Reps
10 Reps
@8
@9
2
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
3
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
-
-
4
Preacher car plate, loaded machine
1 Set
-
5
Tricep Extension (Cable)
1 Set
1 Set
12 Reps
10 Reps
@8
@9
6
Skull Crusher (Dumbbell)
1 Set
12 Reps
-