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The Doom Slayer

by Daniel Gardham
1 athletes joined

Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 01, 2025 05:59
  • Last Edited
    Jan 02, 2025 07:18
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Back Extension
2
8-15 reps
RPE 6
3
Lying Leg Curl
3
8-12 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 7
5
Seated Calf Raise
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Back Extension
2
8-15 reps
RPE 6
3
Lying Leg Curl
3
8-12 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 7
5
Seated Calf Raise
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Back Extension
2
8-15 reps
RPE 6
3
Lying Leg Curl
3
8-12 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 7
5
Seated Calf Raise
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Back Extension
2
8-15 reps
RPE 6
3
Lying Leg Curl
3
8-12 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 7
5
Seated Calf Raise
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Back Extension
2
8-15 reps
RPE 6
3
Lying Leg Curl
3
8-12 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 7
5
Seated Calf Raise
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Back Extension
2
8-15 reps
RPE 6
3
Lying Leg Curl
3
8-12 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 7
5
Seated Calf Raise
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Back Extension
2
8-15 reps
RPE 6
3
Lying Leg Curl
3
8-12 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 7
5
Seated Calf Raise
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Back Extension
2
8-15 reps
RPE 6
3
Lying Leg Curl
3
8-12 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 7
5
Seated Calf Raise
3
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 7.5
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
5
Lateral Raise (Cable)
3
8-12 reps
RPE 6
6
Tricep Pushdown (Cable)
2
8-15 reps
RPE 7
7
Preacher Curl (Barbell)
2
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 7.5
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
5
Lateral Raise (Cable)
3
8-12 reps
RPE 6
6
Tricep Pushdown (Cable)
2
8-15 reps
RPE 7
7
Preacher Curl (Barbell)
2
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 7.5
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
5
Lateral Raise (Cable)
3
8-12 reps
RPE 6
6
Tricep Pushdown (Cable)
2
8-15 reps
RPE 7
7
Preacher Curl (Barbell)
2
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 7.5
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
5
Lateral Raise (Cable)
3
8-12 reps
RPE 6
6
Tricep Pushdown (Cable)
2
8-15 reps
RPE 7
7
Preacher Curl (Barbell)
2
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 7.5
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
5
Lateral Raise (Cable)
3
8-12 reps
RPE 6
6
Tricep Pushdown (Cable)
2
8-15 reps
RPE 7
7
Preacher Curl (Barbell)
2
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 7.5
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
5
Lateral Raise (Cable)
3
8-12 reps
RPE 6
6
Tricep Pushdown (Cable)
2
8-15 reps
RPE 7
7
Preacher Curl (Barbell)
2
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 7.5
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
5
Lateral Raise (Cable)
3
8-12 reps
RPE 6
6
Tricep Pushdown (Cable)
2
8-15 reps
RPE 7
7
Preacher Curl (Barbell)
2
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 7.5
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
5
Lateral Raise (Cable)
3
8-12 reps
RPE 6
6
Tricep Pushdown (Cable)
2
8-15 reps
RPE 7
7
Preacher Curl (Barbell)
2
8-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 7.5
3
Lying Leg Curl
3
8-12 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
5
Leg Press (45 Degrees)
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 7.5
3
Lying Leg Curl
3
8-12 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
5
Leg Press (45 Degrees)
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 7.5
3
Lying Leg Curl
3
8-12 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
5
Leg Press (45 Degrees)
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 7.5
3
Lying Leg Curl
3
8-12 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
5
Leg Press (45 Degrees)
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 7.5
3
Lying Leg Curl
3
8-12 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
5
Leg Press (45 Degrees)
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 7.5
3
Lying Leg Curl
3
8-12 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
5
Leg Press (45 Degrees)
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 7.5
3
Lying Leg Curl
3
8-12 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
5
Leg Press (45 Degrees)
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 7.5
3
Lying Leg Curl
3
8-12 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
5
Leg Press (45 Degrees)
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
8-15 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
8-15 reps
RPE 6.5
7
Lateral Raise (Cable)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
8-15 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
8-15 reps
RPE 6.5
7
Lateral Raise (Cable)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
8-15 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
8-15 reps
RPE 6.5
7
Lateral Raise (Cable)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
8-15 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
8-15 reps
RPE 6.5
7
Lateral Raise (Cable)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
8-15 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
8-15 reps
RPE 6.5
7
Lateral Raise (Cable)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
8-15 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
8-15 reps
RPE 6.5
7
Lateral Raise (Cable)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
8-15 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
8-15 reps
RPE 6.5
7
Lateral Raise (Cable)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
8-15 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
8-15 reps
RPE 6.5
7
Lateral Raise (Cable)
3
8-12 reps
RPE 7.5
Week 1
1 / 8 Weeks
Day 3
1
Deadlift (Barbell)
2 Sets
4-6 Reps
@8
2
Leg Extension
3 Sets
8-12 Reps
@7.5
3
Lying Leg Curl
3 Sets
8-12 Reps
@7.5
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@8
5
Leg Press (45 Degrees)
3 Sets
10-15 Reps
@8.5
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
@9
2
Back Extension
2 Sets
8-15 Reps
@6
3
Lying Leg Curl
3 Sets
8-12 Reps
@7.5
4
Walking Lunge (Dumbbell)
2 Sets
10-20 Reps
@7
5
Seated Calf Raise
3 Sets
10-15 Reps
@6
Day 2
1
Bench Press (Barbell)
3 Sets
4-8 Reps
@9
2
Lat Pulldown
3 Sets
8-12 Reps
@7.5
3
Shoulder Press (Plate Loaded)
3 Sets
8-12 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@7
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@6
6
Tricep Pushdown (Cable)
2 Sets
8-15 Reps
@7
7
Preacher Curl (Barbell)
2 Sets
8-15 Reps
@7
Day 4
1
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@8
2
Lat Pulldown
3 Sets
8-12 Reps
@7
3
Shoulder Press (Plate Loaded)
3 Sets
8-10 Reps
@8
4
Seated Row (Cable)
3 Sets
8-12 Reps
@8.5
5
Preacher Curl (Barbell)
2 Sets
8-15 Reps
@6.5
6
Tricep Pushdown (Cable)
2 Sets
8-15 Reps
@6.5
7
Lateral Raise (Cable)
3 Sets
8-12 Reps
@7.5