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Doomsday

by James Woodard
12 athletes joined

Program Description

This is a workout for people mainly targeting accessories,please enjoy and I hope to get 5 stars.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 30, 2024 09:39
  • Last Edited
    Dec 04, 2024 12:36
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
3
Hip Thrust (Dumbbell)
3
12 reps
RPE 8
4
Standing Calf Raise
3
15 reps
RPE 10
5
Box Jump
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
3
Hip Thrust (Dumbbell)
3
12 reps
RPE 8
4
Standing Calf Raise
3
15 reps
RPE 10
5
Box Jump
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
7 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
3
Hip Thrust (Dumbbell)
3
12 reps
RPE 8.5
4
Standing Calf Raise
3
15 reps
RPE 10
5
Box Jump
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
7 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
3
Hip Thrust (Dumbbell)
3
12 reps
RPE 8.5
4
Standing Calf Raise
3
15 reps
RPE 10
5
Box Jump
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
7 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
3
Hip Thrust (Dumbbell)
3
12 reps
RPE 8.5
4
Standing Calf Raise
3
15 reps
RPE 10
5
Box Jump
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
8 reps
9 reps
RPE 8
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 9
3
Hip Thrust (Dumbbell)
3
15 reps
RPE 8.5
4
Standing Calf Raise
3
15 reps
RPE 10
5
Box Jump
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
8 reps
9 reps
RPE 8
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 9
3
Hip Thrust (Dumbbell)
3
15 reps
RPE 8.5
4
Standing Calf Raise
3
15 reps
RPE 10
5
Box Jump
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
8 reps
9 reps
RPE 8
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 9
3
Hip Thrust (Dumbbell)
3
15 reps
RPE 8.5
4
Standing Calf Raise
3
15 reps
RPE 10
5
Box Jump
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
8 reps
9 reps
RPE 9
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 9.5
3
Hip Thrust (Dumbbell)
3
15 reps
RPE 10
4
Standing Calf Raise
3
15 reps
RPE 10
5
Box Jump
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
8 reps
9 reps
RPE 9
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 9.5
3
Hip Thrust (Dumbbell)
3
15 reps
RPE 10
4
Standing Calf Raise
3
15 reps
RPE 10
5
Box Jump
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
8 reps
9 reps
RPE 9
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 9.5
3
Hip Thrust (Dumbbell)
3
15 reps
RPE 10
4
Standing Calf Raise
3
15 reps
RPE 10
5
Box Jump
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Box Jump
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Skull Crusher
3
12 reps
RPE 8
4
Hammer Curl
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Skull Crusher
3
12 reps
RPE 8
4
Hammer Curl
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
RPE 8
2
Incline Bench Press (Barbell)
3
9 reps
RPE 8.5
3
Skull Crusher
3
15 reps
RPE 8
4
Hammer Curl
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
RPE 8
2
Incline Bench Press (Barbell)
3
9 reps
RPE 8.5
3
Skull Crusher
3
15 reps
RPE 8
4
Hammer Curl
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
RPE 8
2
Incline Bench Press (Barbell)
3
9 reps
RPE 8.5
3
Skull Crusher
3
15 reps
RPE 8
4
Hammer Curl
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
9 reps
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9
3
Skull Crusher
3
15 reps
RPE 8.5
4
Hammer Curl
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
9 reps
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9
3
Skull Crusher
3
15 reps
RPE 8.5
4
Hammer Curl
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
9 reps
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9
3
Skull Crusher
3
15 reps
RPE 8.5
4
Hammer Curl
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
9 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9.5
3
Skull Crusher
3
15 reps
RPE 9
4
Hammer Curl
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
9 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9.5
3
Skull Crusher
3
15 reps
RPE 9
4
Hammer Curl
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
9 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9.5
3
Skull Crusher
3
15 reps
RPE 9
4
Hammer Curl
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Incline Bench Press (Barbell)
2
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
3
Pull-Up (Assisted)
3
5 reps
RPE 10
4
Barbell Row
3
12 reps
RPE 8.5
5
Pullover (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
3
Pull-Up (Assisted)
3
5 reps
RPE 10
4
Barbell Row
3
12 reps
RPE 8.5
5
Pullover (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 8.5
3
Pull-Up (Assisted)
3
6 reps
RPE 10
4
Barbell Row
3
13 reps
RPE 9
5
Pullover (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 8.5
3
Pull-Up (Assisted)
3
6 reps
RPE 10
4
Barbell Row
3
13 reps
RPE 9
5
Pullover (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 8.5
3
Pull-Up (Assisted)
3
6 reps
RPE 10
4
Barbell Row
3
13 reps
RPE 9
5
Pullover (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
9 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 9
3
Pull-Up (Assisted)
3
6 reps
RPE 10
4
Barbell Row
3
15 reps
RPE 8.5
5
Pullover (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
9 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 9
3
Pull-Up (Assisted)
3
6 reps
RPE 10
4
Barbell Row
3
15 reps
RPE 8.5
5
Pullover (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
9 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 9
3
Pull-Up (Assisted)
3
6 reps
RPE 10
4
Barbell Row
3
15 reps
RPE 8.5
5
Pullover (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
9 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 9.5
3
Pull-Up (Assisted)
2
1
8 reps
RPE 10
RPE 10
4
Barbell Row
3
15 reps
RPE 9
5
Pullover (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
9 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 9.5
3
Pull-Up (Assisted)
2
1
8 reps
RPE 10
RPE 10
4
Barbell Row
3
15 reps
RPE 9
5
Pullover (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
9 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 9.5
3
Pull-Up (Assisted)
2
1
8 reps
RPE 10
RPE 10
4
Barbell Row
3
15 reps
RPE 9
5
Pullover (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
5 Sets
8 Reps
@7.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@9
3
Hip Thrust (Dumbbell)
3 Sets
12 Reps
@8
4
Standing Calf Raise
3 Sets
15 Reps
@10
5
Box Jump
2 Sets
15 Reps
@10
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
@7.5
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
3
Skull Crusher
3 Sets
12 Reps
@8
4
Hammer Curl
3 Sets
15 Reps
@8.5
Day 3
1
Deadlift (Barbell)
4 Sets
8 Reps
@7.5
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8.5
3
Pull-Up (Assisted)
3 Sets
5 Reps
@10
4
Barbell Row
3 Sets
12 Reps
@8.5
5
Pullover (Dumbbell)
3 Sets
15 Reps
@8