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BoostcampPNG

Samson Dauda Style

by ConT
4 athletes joined

Program Description

Building balance Muscle development Max hypertrophy

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 08, 2025 04:56
  • Last Edited
    Jan 12, 2025 12:54
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
1B
Standing Pullover (Cable)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
T-Bar Row
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Row (Cable)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
4
Single Arm High Row (Cable)
1
1
AMRAP
AMRAP
RPE 7.5
RPE 8
5
Rack Pull (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
1B
Standing Pullover (Cable)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
T-Bar Row
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Row (Cable)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
4
Single Arm High Row (Cable)
1
1
AMRAP
AMRAP
RPE 7.5
RPE 8
5
Rack Pull (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
1B
Standing Pullover (Cable)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
T-Bar Row
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Row (Cable)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
4
Single Arm High Row (Cable)
1
1
AMRAP
AMRAP
RPE 7.5
RPE 8
5
Rack Pull (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
1B
Standing Pullover (Cable)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
T-Bar Row
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Row (Cable)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
4
Single Arm High Row (Cable)
1
1
AMRAP
AMRAP
RPE 7.5
RPE 8
5
Rack Pull (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
70%
75%
80%
85%
2A
One Arm Lateral Raise (Cable)
4
10 reps
-
2B
Rear Delt Fly (Cable)
4
10 reps
-
3A
Shoulder Press (Machine)
3
10 reps
-
3B
Lateral Raise (Machine)
3
15 reps
-
4A
Face Pull
3
10 reps
-
4B
Shrug (Barbell)
3
10 reps
-
5A
Cable Crunch
3
AMRAP
-
5B
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
70%
75%
80%
85%
2A
One Arm Lateral Raise (Cable)
4
10 reps
-
2B
Rear Delt Fly (Cable)
4
10 reps
-
3A
Shoulder Press (Machine)
3
10 reps
-
3B
Lateral Raise (Machine)
3
15 reps
-
4A
Face Pull
3
10 reps
-
4B
Shrug (Barbell)
3
10 reps
-
5A
Cable Crunch
3
AMRAP
-
5B
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
70%
75%
80%
85%
2A
One Arm Lateral Raise (Cable)
4
10 reps
-
2B
Rear Delt Fly (Cable)
4
10 reps
-
3A
Shoulder Press (Machine)
3
10 reps
-
3B
Lateral Raise (Machine)
3
15 reps
-
4A
Face Pull
3
10 reps
-
4B
Shrug (Barbell)
3
10 reps
-
5A
Cable Crunch
3
AMRAP
-
5B
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
70%
75%
80%
85%
2A
One Arm Lateral Raise (Cable)
4
10 reps
-
2B
Rear Delt Fly (Cable)
4
10 reps
-
3A
Shoulder Press (Machine)
3
10 reps
-
3B
Lateral Raise (Machine)
3
15 reps
-
4A
Face Pull
3
10 reps
-
4B
Shrug (Barbell)
3
10 reps
-
5A
Cable Crunch
3
AMRAP
-
5B
Ab Wheel
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Leg Press
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
RPE 9
4
Lying Leg Curl
1
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5A
Hip Adductor (Machine)
5
AMRAP
-
5B
Hip Abductor (Machine)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Leg Press
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
RPE 9
4
Lying Leg Curl
1
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5A
Hip Adductor (Machine)
5
AMRAP
-
5B
Hip Abductor (Machine)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Leg Press
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
RPE 9
4
Lying Leg Curl
1
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5A
Hip Adductor (Machine)
5
AMRAP
-
5B
Hip Abductor (Machine)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Leg Press
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
RPE 9
4
Lying Leg Curl
1
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5A
Hip Adductor (Machine)
5
AMRAP
-
5B
Hip Abductor (Machine)
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
3
10 reps
-
1B
Tricep Rope Push Down (Cable)
3
10 reps
-
2A
Hammer Curl
4
10 reps
-
2B
Close Grip Bench Press (Smith Machine)
4
10 reps
-
3A
Incline Tricep Extension (Dumbbell)
2
AMRAP
-
3B
Single Arm Tricep Extension (Cable)
2
AMRAP
-
4
Shrug (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
3
10 reps
-
1B
Tricep Rope Push Down (Cable)
3
10 reps
-
2A
Hammer Curl
4
10 reps
-
2B
Close Grip Bench Press (Smith Machine)
4
10 reps
-
3A
Incline Tricep Extension (Dumbbell)
2
AMRAP
-
3B
Single Arm Tricep Extension (Cable)
2
AMRAP
-
4
Shrug (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
3
10 reps
-
1B
Tricep Rope Push Down (Cable)
3
10 reps
-
2A
Hammer Curl
4
10 reps
-
2B
Close Grip Bench Press (Smith Machine)
4
10 reps
-
3A
Incline Tricep Extension (Dumbbell)
2
AMRAP
-
3B
Single Arm Tricep Extension (Cable)
2
AMRAP
-
4
Shrug (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
3
10 reps
-
1B
Tricep Rope Push Down (Cable)
3
10 reps
-
2A
Hammer Curl
4
10 reps
-
2B
Close Grip Bench Press (Smith Machine)
4
10 reps
-
3A
Incline Tricep Extension (Dumbbell)
2
AMRAP
-
3B
Single Arm Tricep Extension (Cable)
2
AMRAP
-
4
Shrug (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
75%
80%
85%
90%
2
Chest Press (Machine)
4
12 reps
-
3
Chest Fly (Cable)
4
15 reps
-
4A
Seated Calf Raise
4
AMRAP
-
4B
Standing Calf Raise
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
75%
80%
85%
90%
2
Chest Press (Machine)
4
12 reps
-
3
Chest Fly (Cable)
4
15 reps
-
4A
Seated Calf Raise
4
AMRAP
-
4B
Standing Calf Raise
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
75%
80%
85%
90%
2
Chest Press (Machine)
4
12 reps
-
3
Chest Fly (Cable)
4
15 reps
-
4A
Seated Calf Raise
4
AMRAP
-
4B
Standing Calf Raise
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
75%
80%
85%
90%
2
Chest Press (Machine)
4
12 reps
-
3
Chest Fly (Cable)
4
15 reps
-
4A
Seated Calf Raise
4
AMRAP
-
4B
Standing Calf Raise
4
AMRAP
-
Week 1
1 / 4 Weeks
Day 1
1A
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
@8
1B
Standing Pullover (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
@8
2
T-Bar Row
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
3
Seated Row (Cable)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8.5
@9
@10
4
Single Arm High Row (Cable)
1 Set
1 Set
AMRAP
AMRAP
@7.5
@8
5
Rack Pull (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9.5
@10
Day 2
1
AD Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
70%
75%
80%
85%
2A
One Arm Lateral Raise (Cable)
4 Sets
10 Reps
-
2B
Rear Delt Fly (Cable)
4 Sets
10 Reps
-
3A
Shoulder Press (Machine)
3 Sets
10 Reps
-
3B
Lateral Raise (Machine)
3 Sets
15 Reps
-
4A
Face Pull
3 Sets
10 Reps
-
4B
Shrug (Barbell)
3 Sets
10 Reps
-
5A
Cable Crunch
3 Sets
AMRAP
-
5B
Ab Wheel
3 Sets
AMRAP
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7
@7.5
@8
@9
2
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
@8.5
@9
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
@6.5
@7.5
@8
@8.5
@9
4
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
@6
@6.5
@7
@7.5
@8
5A
Hip Adductor (Machine)
5 Sets
AMRAP
-
5B
Hip Abductor (Machine)
5 Sets
AMRAP
-
Day 4
1A
Preacher Curl (Barbell)
3 Sets
10 Reps
-
1B
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
2A
Hammer Curl
4 Sets
10 Reps
-
2B
Close Grip Bench Press (Smith Machine)
4 Sets
10 Reps
-
3A
Incline Tricep Extension (Dumbbell)
2 Sets
AMRAP
-
3B
Single Arm Tricep Extension (Cable)
2 Sets
AMRAP
-
4
Shrug (Barbell)
3 Sets
10 Reps
-
Day 5
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
75%
80%
85%
90%
2
Chest Press (Machine)
4 Sets
12 Reps
-
3
Chest Fly (Cable)
4 Sets
15 Reps
-
4A
Seated Calf Raise
4 Sets
AMRAP
-
4B
Standing Calf Raise
4 Sets
AMRAP
-