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DICEROS

by Tony S.

Program Description

Upper heavy hypertrophy program with not much spinal loading. The legwork is mostly unilateral high rep work. I want to be able to run 2-3 times a week on top of this.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 18, 2024 11:53
  • Last Edited
    Oct 20, 2024 12:27
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
4-6 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
4-6 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
7A
Tricep Extension (Dumbbell)
3
4-8 reps
-
8
Squat (Smith Machine)
2
8-12 reps
-
9
Single-Leg Leg Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
4-6 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
4-6 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
7A
Tricep Extension (Dumbbell)
3
4-8 reps
-
8
Squat (Smith Machine)
2
8-12 reps
-
9
Single-Leg Leg Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
4-6 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
4-6 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
7A
Tricep Extension (Dumbbell)
3
4-8 reps
-
8
Squat (Smith Machine)
3
8-12 reps
-
9
Single-Leg Leg Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
4-6 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
4-6 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
7A
Tricep Extension (Dumbbell)
3
4-8 reps
-
8
Squat (Smith Machine)
3
8-12 reps
-
9
Single-Leg Leg Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
4-6 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
4-6 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
7A
Tricep Extension (Dumbbell)
3
4-8 reps
-
8
Squat (Smith Machine)
3
8-12 reps
-
9
Single-Leg Leg Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
4-6 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
4
4-6 reps
-
4
Seated Row (Machine)
4
8-12 reps
-
5A
Lateral Raise (Dumbbell)
4
8-12 reps
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
7A
Tricep Extension (Dumbbell)
3
4-8 reps
-
8
Squat (Smith Machine)
2
8-12 reps
-
9
Single-Leg Leg Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
-
2
Reverse Nordic Curl
2
4-8 reps
-
3
Single Leg Romanian Deadlift
3
8-12 reps
-
4
Nordic Curl
2
4-8 reps
-
5
Side Plank
2
1 mins
-
6
Single Leg Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
-
2
Reverse Nordic Curl
2
4-8 reps
-
3
Single Leg Romanian Deadlift
3
8-12 reps
-
4
Nordic Curl
2
4-8 reps
-
5
Side Plank
2
1 mins
-
6
Single Leg Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
-
2
Reverse Nordic Curl
2
4-8 reps
-
3
Single Leg Romanian Deadlift
3
8-12 reps
-
4
Nordic Curl
2
4-8 reps
-
5
Side Plank
2
1 mins
-
6
Single Leg Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
-
2
Reverse Nordic Curl
2
4-8 reps
-
3
Single Leg Romanian Deadlift
3
8-12 reps
-
4
Nordic Curl
2
4-8 reps
-
5
Side Plank
2
1 mins
-
6
Single Leg Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
-
2
Reverse Nordic Curl
2
4-8 reps
-
3
Single Leg Romanian Deadlift
3
8-12 reps
-
4
Nordic Curl
2
4-8 reps
-
5
Side Plank
2
1 mins
-
6
Single Leg Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
4
8-12 reps
-
2
Reverse Nordic Curl
3
4-8 reps
-
3
Single Leg Romanian Deadlift
3
8-12 reps
-
4
Nordic Curl
2
4-8 reps
-
5
Side Plank
2
1 mins
-
6
Single Leg Calf Raise
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8-12 reps
-
2
Chin-Up (Weighted)
3
4-8 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Preacher Curl (EZ Bar)
3
8-12 reps
-
7A
Tricep Extension (Dumbbell)
3
4-8 reps
-
8
Single Leg Press
2
15-20 reps
-
9
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8-12 reps
-
2
Chin-Up (Weighted)
3
4-8 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Preacher Curl (EZ Bar)
3
8-12 reps
-
7A
Tricep Extension (Dumbbell)
3
4-8 reps
-
8
Single Leg Press
2
15-20 reps
-
9
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-12 reps
-
2
Chin-Up (Weighted)
3
4-8 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Bench Press (Barbell)
4
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Preacher Curl (EZ Bar)
3
8-12 reps
-
7A
Tricep Extension (Dumbbell)
4
4-8 reps
-
8
Single Leg Press
2
15-20 reps
-
9
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-12 reps
-
2
Chin-Up (Weighted)
3
4-8 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Bench Press (Barbell)
4
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Preacher Curl (EZ Bar)
3
8-12 reps
-
7A
Tricep Extension (Dumbbell)
4
4-8 reps
-
8
Single Leg Press
2
15-20 reps
-
9
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-12 reps
-
2
Chin-Up (Weighted)
3
4-8 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Bench Press (Barbell)
4
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Preacher Curl (EZ Bar)
3
8-12 reps
-
7A
Tricep Extension (Dumbbell)
4
4-8 reps
-
8
Single Leg Press
2
15-20 reps
-
9
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-12 reps
-
2
Chin-Up (Weighted)
3
4-8 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Bench Press (Barbell)
4
8-12 reps
-
5A
Lateral Raise (Dumbbell)
4
8-12 reps
-
6A
Preacher Curl (EZ Bar)
3
8-12 reps
-
7A
Tricep Extension (Dumbbell)
3
4-8 reps
-
8
Single Leg Press
2
15-20 reps
-
9
Leg Extension
2
8-12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Smith Machine)
3 Sets
4-6 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Seated Overhead Press (Barbell)
3 Sets
4-6 Reps
-
4
Seated Row (Machine)
3 Sets
8-12 Reps
-
5A
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
6A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
7A
Tricep Extension (Dumbbell)
3 Sets
4-8 Reps
-
8
Squat (Smith Machine)
2 Sets
8-12 Reps
-
9
Single-Leg Leg Curl
2 Sets
8-12 Reps
-
Day 2
1
Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
2
Reverse Nordic Curl
2 Sets
4-8 Reps
-
3
Single Leg Romanian Deadlift
3 Sets
8-12 Reps
-
4
Nordic Curl
2 Sets
4-8 Reps
-
5
Side Plank
2 Sets
1 mins
-
6
Single Leg Calf Raise
3 Sets
8-12 Reps
-
Day 3
1
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
-
2
Chin-Up (Weighted)
3 Sets
4-8 Reps
-
3
Seated Row (Machine)
3 Sets
8-12 Reps
-
4
Bench Press (Barbell)
3 Sets
8-12 Reps
-
5A
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
6A
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
-
7A
Tricep Extension (Dumbbell)
3 Sets
4-8 Reps
-
8
Single Leg Press
2 Sets
15-20 Reps
-
9
Leg Extension
2 Sets
8-12 Reps
-