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Via Dolorosa

by Mikhael
10 athletes joined

Program Description

Compound exercise strength and hypertrophy focus for accesories. Hits every muscle when combined with the core and calves program.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 24, 2024 04:39
  • Last Edited
    Feb 15, 2025 06:21
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3 reps
-
2
Deadlift (Barbell)
2
2
4-6 reps
6-8 reps
-
-
3A
Rear Delt Fly (Dumbbell)
4
8-10 reps
-
3B
Lateral Lunge
4
8-10 reps
-
4A
Face Pull
4
10-12 reps
-
4B
Goblet Squat
3
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3 reps
-
2
Deadlift (Barbell)
2
2
4-6 reps
6-8 reps
-
-
3A
Rear Delt Fly (Dumbbell)
4
8-10 reps
-
3B
Lateral Lunge
4
8-10 reps
-
4A
Face Pull
4
10-12 reps
-
4B
Goblet Squat
3
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3 reps
-
2
Deadlift (Barbell)
2
2
4-6 reps
6-8 reps
-
-
3A
Rear Delt Fly (Dumbbell)
4
8-10 reps
-
3B
Lateral Lunge
4
8-10 reps
-
4A
Face Pull
4
10-12 reps
-
4B
Goblet Squat
3
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3 reps
-
2
Deadlift (Barbell)
2
2
4-6 reps
6-8 reps
-
-
3A
Rear Delt Fly (Dumbbell)
4
8-10 reps
-
3B
Lateral Lunge
4
8-10 reps
-
4A
Face Pull
4
10-12 reps
-
4B
Goblet Squat
3
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3 reps
-
2
Deadlift (Barbell)
2
2
4-6 reps
6-8 reps
-
-
3A
Rear Delt Fly (Dumbbell)
4
8-10 reps
-
3B
Lateral Lunge
4
8-10 reps
-
4A
Face Pull
4
10-12 reps
-
4B
Goblet Squat
3
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3 reps
-
2
Deadlift (Barbell)
2
2
4-6 reps
6-8 reps
-
-
3A
Rear Delt Fly (Dumbbell)
4
8-10 reps
-
3B
Lateral Lunge
4
8-10 reps
-
4A
Face Pull
4
10-12 reps
-
4B
Goblet Squat
3
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3 reps
-
2
Deadlift (Barbell)
2
2
4-6 reps
6-8 reps
-
-
3A
Rear Delt Fly (Dumbbell)
4
8-10 reps
-
3B
Lateral Lunge
4
8-10 reps
-
4A
Face Pull
4
10-12 reps
-
4B
Goblet Squat
3
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3 reps
-
2
Deadlift (Barbell)
2
2
4-6 reps
6-8 reps
-
-
3A
Rear Delt Fly (Dumbbell)
4
8-10 reps
-
3B
Lateral Lunge
4
8-10 reps
-
4A
Face Pull
4
10-12 reps
-
4B
Goblet Squat
3
12-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
4
4-6 reps
-
3
Incline Bench Press (Dumbbell)
4
8-10 reps
-
4A
Lateral Raise (Dumbbell)
4
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-10 reps
-
5A
Front Raise
4
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
4
4-6 reps
-
3
Incline Bench Press (Dumbbell)
4
8-10 reps
-
4A
Lateral Raise (Dumbbell)
4
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-10 reps
-
5A
Front Raise
4
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
4
4-6 reps
-
3
Incline Bench Press (Dumbbell)
4
8-10 reps
-
4A
Lateral Raise (Dumbbell)
4
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-10 reps
-
5A
Front Raise
4
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
4
4-6 reps
-
3
Incline Bench Press (Dumbbell)
4
8-10 reps
-
4A
Lateral Raise (Dumbbell)
4
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-10 reps
-
5A
Front Raise
4
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
4
4-6 reps
-
3
Incline Bench Press (Dumbbell)
4
8-10 reps
-
4A
Lateral Raise (Dumbbell)
4
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-10 reps
-
5A
Front Raise
4
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
4
4-6 reps
-
3
Incline Bench Press (Dumbbell)
4
8-10 reps
-
4A
Lateral Raise (Dumbbell)
4
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-10 reps
-
5A
Front Raise
4
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
4
4-6 reps
-
3
Incline Bench Press (Dumbbell)
4
8-10 reps
-
4A
Lateral Raise (Dumbbell)
4
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-10 reps
-
5A
Front Raise
4
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
4
4-6 reps
-
3
Incline Bench Press (Dumbbell)
4
8-10 reps
-
4A
Lateral Raise (Dumbbell)
4
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-10 reps
-
5A
Front Raise
4
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
4-6 reps
-
2
Lat Pulldown
4
4-6 reps
-
3
Pendlay Row
4
8-10 reps
-
4A
Incline Curl (Dumbbell)
4
8-12 reps
-
4B
Rear Delt Fly (Cable)
3
8-12 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Dumbell Hold
2
1-1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
4-6 reps
-
2
Lat Pulldown
4
4-6 reps
-
3
Pendlay Row
4
8-10 reps
-
4A
Incline Curl (Dumbbell)
4
8-12 reps
-
4B
Rear Delt Fly (Cable)
3
8-12 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Dumbell Hold
2
1-1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
4-6 reps
-
2
Lat Pulldown
4
4-6 reps
-
3
Pendlay Row
4
8-10 reps
-
4A
Incline Curl (Dumbbell)
4
8-12 reps
-
4B
Rear Delt Fly (Cable)
3
8-12 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Dumbell Hold
2
1-1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
4-6 reps
-
2
Lat Pulldown
4
4-6 reps
-
3
Pendlay Row
4
8-10 reps
-
4A
Incline Curl (Dumbbell)
4
8-12 reps
-
4B
Rear Delt Fly (Cable)
3
8-12 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Dumbell Hold
2
1-1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
4-6 reps
-
2
Lat Pulldown
4
4-6 reps
-
3
Pendlay Row
4
8-10 reps
-
4A
Incline Curl (Dumbbell)
4
8-12 reps
-
4B
Rear Delt Fly (Cable)
3
8-12 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Dumbell Hold
2
1-1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
4-6 reps
-
2
Lat Pulldown
4
4-6 reps
-
3
Pendlay Row
4
8-10 reps
-
4A
Incline Curl (Dumbbell)
4
8-12 reps
-
4B
Rear Delt Fly (Cable)
3
8-12 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Dumbell Hold
2
1-1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
4-6 reps
-
2
Lat Pulldown
4
4-6 reps
-
3
Pendlay Row
4
8-10 reps
-
4A
Incline Curl (Dumbbell)
4
8-12 reps
-
4B
Rear Delt Fly (Cable)
3
8-12 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Dumbell Hold
2
1-1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
4-6 reps
-
2
Lat Pulldown
4
4-6 reps
-
3
Pendlay Row
4
8-10 reps
-
4A
Incline Curl (Dumbbell)
4
8-12 reps
-
4B
Rear Delt Fly (Cable)
3
8-12 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Dumbell Hold
2
1-1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3
Lunge (Dumbbell)
3
8-10 reps
-
4A
Hip Abductor (Machine)
4
10-12 reps
-
4B
Hip Adductor (Machine)
4
10-12 reps
-
5A
Leg Extension
4
10-12 reps
-
5B
Seated Hamstring Curl
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3
Lunge (Dumbbell)
3
8-10 reps
-
4A
Hip Abductor (Machine)
4
10-12 reps
-
4B
Hip Adductor (Machine)
4
10-12 reps
-
5A
Leg Extension
4
10-12 reps
-
5B
Seated Hamstring Curl
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3
Lunge (Dumbbell)
3
8-10 reps
-
4A
Hip Abductor (Machine)
4
10-12 reps
-
4B
Hip Adductor (Machine)
4
10-12 reps
-
5A
Leg Extension
4
10-12 reps
-
5B
Seated Hamstring Curl
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3
Lunge (Dumbbell)
3
8-10 reps
-
4A
Hip Abductor (Machine)
4
10-12 reps
-
4B
Hip Adductor (Machine)
4
10-12 reps
-
5A
Leg Extension
4
10-12 reps
-
5B
Seated Hamstring Curl
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3
Lunge (Dumbbell)
3
8-10 reps
-
4A
Hip Abductor (Machine)
4
10-12 reps
-
4B
Hip Adductor (Machine)
4
10-12 reps
-
5A
Leg Extension
4
10-12 reps
-
5B
Seated Hamstring Curl
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3
Lunge (Dumbbell)
3
8-10 reps
-
4A
Hip Abductor (Machine)
4
10-12 reps
-
4B
Hip Adductor (Machine)
4
10-12 reps
-
5A
Leg Extension
4
10-12 reps
-
5B
Seated Hamstring Curl
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3
Lunge (Dumbbell)
3
8-10 reps
-
4A
Hip Abductor (Machine)
4
10-12 reps
-
4B
Hip Adductor (Machine)
4
10-12 reps
-
5A
Leg Extension
4
10-12 reps
-
5B
Seated Hamstring Curl
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3
Lunge (Dumbbell)
3
8-10 reps
-
4A
Hip Abductor (Machine)
4
10-12 reps
-
4B
Hip Adductor (Machine)
4
10-12 reps
-
5A
Leg Extension
4
10-12 reps
-
5B
Seated Hamstring Curl
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-8 reps
-
1B
Face Pull
3
6-8 reps
-
2A
Tricep Pushdown (Cable)
3
6-8 reps
-
2B
Preacher Curl (EZ Bar)
3
6-8 reps
-
3A
Push Up
2
AMRAP
-
3B
Pull-Up (Bodyweight)
2
AMRAP
-
4A
Lateral Raise (Cable)
4
8-12 reps
-
4B
Front Raise (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-8 reps
-
1B
Face Pull
3
6-8 reps
-
2A
Tricep Pushdown (Cable)
3
6-8 reps
-
2B
Preacher Curl (EZ Bar)
3
6-8 reps
-
3A
Push Up
2
AMRAP
-
3B
Pull-Up (Bodyweight)
2
AMRAP
-
4A
Lateral Raise (Cable)
4
8-12 reps
-
4B
Front Raise (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-8 reps
-
1B
Face Pull
3
6-8 reps
-
2A
Tricep Pushdown (Cable)
3
6-8 reps
-
2B
Preacher Curl (EZ Bar)
3
6-8 reps
-
3A
Push Up
2
AMRAP
-
3B
Pull-Up (Bodyweight)
2
AMRAP
-
4A
Lateral Raise (Cable)
4
8-12 reps
-
4B
Front Raise (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-8 reps
-
1B
Face Pull
3
6-8 reps
-
2A
Tricep Pushdown (Cable)
3
6-8 reps
-
2B
Preacher Curl (EZ Bar)
3
6-8 reps
-
3A
Push Up
2
AMRAP
-
3B
Pull-Up (Bodyweight)
2
AMRAP
-
4A
Lateral Raise (Cable)
4
8-12 reps
-
4B
Front Raise (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-8 reps
-
1B
Face Pull
3
6-8 reps
-
2A
Tricep Pushdown (Cable)
3
6-8 reps
-
2B
Preacher Curl (EZ Bar)
3
6-8 reps
-
3A
Push Up
2
AMRAP
-
3B
Pull-Up (Bodyweight)
2
AMRAP
-
4A
Lateral Raise (Cable)
4
8-12 reps
-
4B
Front Raise (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-8 reps
-
1B
Face Pull
3
6-8 reps
-
2A
Tricep Pushdown (Cable)
3
6-8 reps
-
2B
Preacher Curl (EZ Bar)
3
6-8 reps
-
3A
Push Up
2
AMRAP
-
3B
Pull-Up (Bodyweight)
2
AMRAP
-
4A
Lateral Raise (Cable)
4
8-12 reps
-
4B
Front Raise (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-8 reps
-
1B
Face Pull
3
6-8 reps
-
2A
Tricep Pushdown (Cable)
3
6-8 reps
-
2B
Preacher Curl (EZ Bar)
3
6-8 reps
-
3A
Push Up
2
AMRAP
-
3B
Pull-Up (Bodyweight)
2
AMRAP
-
4A
Lateral Raise (Cable)
4
8-12 reps
-
4B
Front Raise (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-8 reps
-
1B
Face Pull
3
6-8 reps
-
2A
Tricep Pushdown (Cable)
3
6-8 reps
-
2B
Preacher Curl (EZ Bar)
3
6-8 reps
-
3A
Push Up
2
AMRAP
-
3B
Pull-Up (Bodyweight)
2
AMRAP
-
4A
Lateral Raise (Cable)
4
8-12 reps
-
4B
Front Raise (Cable)
4
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Hang Clean
4 Sets
3 Reps
-
2
Deadlift (Barbell)
2 Sets
2 Sets
4-6 Reps
6-8 Reps
-
-
3A
Rear Delt Fly (Dumbbell)
4 Sets
8-10 Reps
-
3B
Lateral Lunge
4 Sets
8-10 Reps
-
4A
Face Pull
4 Sets
10-12 Reps
-
4B
Goblet Squat
3 Sets
12-14 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
4-6 Reps
-
2
Overhead Press (Barbell)
4 Sets
4-6 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
-
4A
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
-
4B
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
-
5A
Front Raise
4 Sets
8-12 Reps
-
5B
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
Day 3
1
Seated Row (Cable)
4 Sets
4-6 Reps
-
2
Lat Pulldown
4 Sets
4-6 Reps
-
3
Pendlay Row
4 Sets
8-10 Reps
-
4A
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
-
4B
Rear Delt Fly (Cable)
3 Sets
8-12 Reps
-
5A
Hammer Curl
3 Sets
8-12 Reps
-
5B
Dumbell Hold
2 Sets
1-1.5 mins
-
Day 4
1
Squat (Barbell)
4 Sets
4-6 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
4-6 Reps
-
3
Lunge (Dumbbell)
3 Sets
8-10 Reps
-
4A
Hip Abductor (Machine)
4 Sets
10-12 Reps
-
4B
Hip Adductor (Machine)
4 Sets
10-12 Reps
-
5A
Leg Extension
4 Sets
10-12 Reps
-
5B
Seated Hamstring Curl
4 Sets
10-12 Reps
-
Day 5
1A
Overhead Press (Dumbbell)
3 Sets
6-8 Reps
-
1B
Face Pull
3 Sets
6-8 Reps
-
2A
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
-
2B
Preacher Curl (EZ Bar)
3 Sets
6-8 Reps
-
3A
Push Up
2 Sets
AMRAP
-
3B
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
4A
Lateral Raise (Cable)
4 Sets
8-12 Reps
-
4B
Front Raise (Cable)
4 Sets
8-12 Reps
-