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Bogg 'DUP' SBD

by Josh Boggess
5.0
(1 rating)

Program Description

This is my take on some DUP programs. I took a Candito-esque approach and staggered intensity, volume, and rep-threshold all over the place to condition you to various types of strain. Since deadlift frequency is high, I keep the work easy for about half the time to ensure proper recovery. Also, by replacing certain deadlift days with similar variations, I hope to maintain CNS integrity and not fry the living sh*t out of you. You can remove one bench day, but I suggest running the program as is. Bench: 2x-3x/week Squat: 2x/week Deadlift: 1-2x/week or 2x/week depending on if you count your variations.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jan 23, 2025 04:46
  • Last Edited
    Jan 23, 2025 06:52
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Barbell)
4
6 reps
80%
2
Deadlift (Barbell)
3
3 reps
80%
3
Hip Thrust (Barbell)
2
1
8-12 reps
15-20 reps
RPE 7
RPE 7
4
Leg Extension
3
1
8-12 reps
15-20 reps
RPE 7
RPE 10
5
Hanging Leg Raise
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-10 reps
80%
2
Squat (Barbell)
5
3 reps
82.5%
3
Deadlift (Paused)
3
8 reps
RPE 8-9
4
Hip Thrust (Barbell)
2
1
8-12 reps
15-20 reps
RPE 7
RPE 7
5
Leg Extension
3
1
8-12 reps
15-20 reps
RPE 7
RPE 10
6
Hanging Leg Raise
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
87.5%
2
Deadlift (Barbell)
3
3
1 reps
3 reps
90%
77.5%
3
Leg Extension
3
1
8-12 reps
15-20 reps
RPE 7
RPE 10
4
Hanging Leg Raise
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
87.5%
90%
92.5%
2
Deadlift (Paused)
3
3
1 reps
3 reps
90%
77.5%
3
Hip Thrust (Barbell)
2
1
8-12 reps
15-20 reps
RPE 7
RPE 7
4
Hanging Leg Raise
3
6 reps
RPE 9
5
Leg Extension
3
1
8-12 reps
15-20 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-5 reps
97.5%
2
Deadlift (Barbell)
1
1
1
4 reps
4 reps
2 reps
67.5%
70%
72.5%
3
Hip Thrust (Barbell)
2
1
8-12 reps
15-20 reps
RPE 7
RPE 7
4
Hanging Leg Raise
3
6 reps
RPE 9
5
Leg Extension
3
1
8-12 reps
15-20 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Placeholder
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Bench Press (Close Grip)
3
6 reps
RPE 9
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
4
Overhead Press (Barbell)
4
8-12 reps
RPE 8
5
Pull-Up (Weighted)
1
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
13-18 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
75%
2
Pause Press(Bench)
3
6 reps
RPE 9
3
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
4
Overhead Press (Barbell)
4
6-10 reps
RPE 8
5
Pull-Up (Weighted)
3
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
13-18 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
77.5%
2
Bench Press (Close Grip)
3
12 reps
RPE 9
3
Bent Over Row (Barbell)
3
6 reps
RPE 8
4
Overhead Press (Barbell)
3
6 reps
RPE 8
5
Pull-Up (Weighted)
3
6 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-15 reps
RPE 8
7
Snatch Grip Shrugs
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
77.5%
2
Bench Press (Close Grip)
1
15-20 reps
RPE 10
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
4
Overhead Press (Barbell)
4
8-12 reps
RPE 8
5
Pull-Up (Weighted)
4
8-12 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
77.5%
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Pull-Up (Weighted)
3
8-10 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-15 reps
RPE 8
6
Snatch Grip Shrugs
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Bent Over Row (Barbell)
1
6-10 reps
RPE 8
4
Overhead Press (Barbell)
4
8-12 reps
RPE 8
5
Pull-Up (Weighted)
3
8-12 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-15 reps
RPE 8
7
Snatch Grip Shrugs
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
4
Overhead Press (Barbell)
4
6-10 reps
RPE 8
5
Pull-Up (Weighted)
3
6-10 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-15 reps
RPE 8
7
Snatch Grip Shrugs
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
77.5%
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Bent Over Row (Barbell)
3
6 reps
RPE 8
4
Overhead Press (Barbell)
3
6 reps
RPE 8
5
Pull-Up (Weighted)
3
5-6 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
13-18 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-6 reps
92.5%
2
Squat (Barbell)
1
1-2 reps
95%
3
Deadlift (Barbell)
1
8 reps
RPE 8-9
4
Leg Curl
3
1
8-12 reps
15-20 reps
RPE 7
RPE 10
5
Russian Twist
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-6 reps
97.5%
2
Leg Curl
3
1
8-12 reps
15-20 reps
RPE 7
RPE 10
3
Russian Twist
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Deadlift (Barbell)
2
8 reps
70%
3
Leg Curl
3
8-12 reps
RPE 7
4
Leg Press
3
8-12 reps
RPE 7
5
Russian Twist (Dumbbell)
3
12-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-10 reps
80%
2
Squat (Barbell)
5
3 reps
82.5%
3
Deadlift (Paused)
3
8 reps
RPE 8-9
4
Leg Press
2
1
8-12 reps
15-20 reps
RPE 7
RPE 7
5
Leg Curl
3
1
8-12 reps
15-20 reps
RPE 7
RPE 10
6
Russian Twist
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
90%
2
Squat (Barbell)
5
3 reps
82.5%
3
Deadlift (Paused)
1
8 reps
RPE 8-9
4
Leg Curl
3
1
8-12 reps
15-20 reps
RPE 7
RPE 10
5
Russian Twist
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
90%
2
Incline Bench Press (Barbell)
1
15-20 reps
RPE 10
3
Bent Over Row (Barbell)
3
5-6 reps
RPE 8
4
Overhead Press (Barbell)
3
6 reps
RPE 8
5
Pull-Up (Weighted)
3
5-6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
90%
2
Bent Over Row (Barbell)
3
5-6 reps
RPE 8
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Pull-Up (Weighted)
3
5-6 reps
RPE 8
5
Upright Row (Barbell)
3
8-15 reps
RPE 8
6
Pec Deck (Machine)
1
15-20 reps
8%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Pause Press(Bench)
3
3 reps
RPE 9
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
4
Overhead Press (Barbell)
4
8-12 reps
RPE 8
5
Pull-Up (Weighted)
3
8-12 reps
RPE 8
6
Upright Row (Barbell)
3
8-15 reps
RPE 8
7
Pec Deck (Machine)
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
75%
2
Pause Press(Bench)
3
3 reps
RPE 9
3
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
4
Overhead Press (Barbell)
4
6-10 reps
RPE 8
5
Pull-Up (Weighted)
3
6-10 reps
RPE 8
6
Upright Row (Barbell)
3
8-15 reps
RPE 8
7
Pec Deck (Machine)
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
77.5%
2
Pause Press(Bench)
3
3 reps
RPE 9
3
Bent Over Row (Barbell)
3
5-6 reps
RPE 8
4
Overhead Press (Barbell)
3
6 reps
RPE 8
5
Pull-Up (Weighted)
3
5-6 reps
RPE 8
6
Upright Row (Barbell)
3
8-15 reps
RPE 8
7
Pec Deck (Machine)
3
15-20 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
80%
2
Deadlift (Barbell)
3 Sets
3 Reps
80%
3
Hip Thrust (Barbell)
2 Sets
1 Set
8-12 Reps
15-20 Reps
@7
@7
4
Leg Extension
3 Sets
1 Set
8-12 Reps
15-20 Reps
@7
@10
5
Hanging Leg Raise
3 Sets
8-15 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
3 Reps
70%
2
Bench Press (Close Grip)
3 Sets
6 Reps
@9
3
Bent Over Row (Barbell)
4 Sets
6-10 Reps
@8
4
Overhead Press (Barbell)
4 Sets
8-12 Reps
@8
5
Pull-Up (Weighted)
1 Set
8-12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
13-18 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
3 Reps
70%
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
@9
3
Bent Over Row (Barbell)
1 Set
6-10 Reps
@8
4
Overhead Press (Barbell)
4 Sets
8-12 Reps
@8
5
Pull-Up (Weighted)
3 Sets
8-12 Reps
@8
6
Bicep Curl (Barbell)
3 Sets
8-15 Reps
@8
7
Snatch Grip Shrugs
3 Sets
15-20 Reps
@8
Day 4
1
Squat (Barbell)
4 Sets
8 Reps
70%
2
Deadlift (Barbell)
2 Sets
8 Reps
70%
3
Leg Curl
3 Sets
8-12 Reps
@7
4
Leg Press
3 Sets
8-12 Reps
@7
5
Russian Twist (Dumbbell)
3 Sets
12-20 Reps
@9
Day 5
1
Bench Press (Barbell)
3 Sets
3 Reps
70%
2
Pause Press(Bench)
3 Sets
3 Reps
@9
3
Bent Over Row (Barbell)
4 Sets
6-10 Reps
@8
4
Overhead Press (Barbell)
4 Sets
8-12 Reps
@8
5
Pull-Up (Weighted)
3 Sets
8-12 Reps
@8
6
Upright Row (Barbell)
3 Sets
8-15 Reps
@8
7
Pec Deck (Machine)
3 Sets
15-20 Reps
@8