logo
BoostcampPNG

DUALITY week 1-5

by Magnus V.
1 athletes joined

Program Description

Full body workout twice a week Consist of 2 upper and 2 lower workdays

Program Overview

  • Level
    Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 08, 2024 09:56
  • Last Edited
    May 07, 2024 10:38
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5-9.5
2
Bent Over Row (Barbell)
4
10 reps
RPE 8.5-9.5
3A
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9-9.5
3B
Lat Pulldown (Single Arm)
4
10 reps
RPE 9-9.5
4A
Dip (Bodyweight)
3
AMRAP
RPE 9.5
4B
Face Pull
3
12 reps
RPE 9.5-10
5A
Overhead Tricep Extension (Cable)
4
15 reps
RPE 9.5-10
5B
Bicep Curl (Cable)
4
15 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5-9.5
2
Bent Over Row (Barbell)
4
10 reps
RPE 8.5-9.5
3A
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9-9.5
3B
Lat Pulldown (Single Arm)
4
10 reps
RPE 9-9.5
4A
Dip (Bodyweight)
3
AMRAP
RPE 9.5
4B
Face Pull
3
12 reps
RPE 9.5-10
5A
Overhead Tricep Extension (Cable)
4
15 reps
RPE 9.5-10
5B
Bicep Curl (Cable)
4
15 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5-9.5
2
Bent Over Row (Barbell)
4
10 reps
RPE 8.5-9.5
3A
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9-9.5
3B
Lat Pulldown (Single Arm)
4
10 reps
RPE 9-9.5
4A
Dip (Bodyweight)
3
AMRAP
RPE 9.5
4B
Face Pull
3
12 reps
RPE 9.5-10
5A
Overhead Tricep Extension (Cable)
4
15 reps
RPE 9.5-10
5B
Bicep Curl (Cable)
4
15 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5-9.5
2
Bent Over Row (Barbell)
4
10 reps
RPE 8.5-9.5
3A
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 9-9.5
3B
Lat Pulldown (Single Arm)
4
10 reps
RPE 9-9.5
4A
Dip (Bodyweight)
3
AMRAP
RPE 9.5
4B
Face Pull
3
12 reps
RPE 9.5-10
5A
Overhead Tricep Extension (Cable)
4
15 reps
RPE 9.5-10
5B
Bicep Curl (Cable)
4
15 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8.5-9.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5-9.5
3A
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 9-9.5
3B
Lat Pulldown (Single Arm)
3
10 reps
RPE 9-9.5
4A
Dip (Bodyweight)
2
AMRAP
RPE 9.5
4B
Face Pull
2
12 reps
RPE 9.5-10
5A
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9.5-10
5B
Bicep Curl (Cable)
3
15 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8.5-9.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8.5-9.5
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 9-9.5
4
Back Extension
4
15 reps
RPE 9.5
5
Seated Calf Raise
4
15 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8.5-9.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8.5-9.5
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 9-9.5
4
Back Extension
4
15 reps
RPE 9.5
5
Seated Calf Raise
4
15 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8.5-9.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8.5-9.5
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 9-9.5
4
Back Extension
4
15 reps
RPE 9.5
5
Seated Calf Raise
4
15 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8.5-9.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8.5-9.5
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 9-9.5
4
Back Extension
4
15 reps
RPE 9.5
5
Seated Calf Raise
4
15 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8.5-9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5-9.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9-9.5
4
Back Extension
3
15 reps
RPE 9.5
5
Seated Calf Raise
3
15 reps
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 8.5-9.5
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 9.5
3A
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9-9.5
3B
Seated Row (Cable)
4
10 reps
RPE 9-9.5
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5-10
4B
Chest Fly (Dumbbell)
3
15 reps
RPE 9.5-10
5A
Seated Dumbbell Curl
4
15 reps
RPE 9.5-10
5B
Tricep Rope Push Down (Cable)
4
15 reps
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 8.5-9.5
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 9.5
3A
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9-9.5
3B
Seated Row (Cable)
4
10 reps
RPE 9-9.5
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5-10
4B
Chest Fly (Dumbbell)
3
15 reps
RPE 9.5-10
5A
Seated Dumbbell Curl
4
15 reps
RPE 9.5-10
5B
Tricep Rope Push Down (Cable)
4
15 reps
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 8.5-9.5
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 9.5
3A
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9-9.5
3B
Seated Row (Cable)
4
10 reps
RPE 9-9.5
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5-10
4B
Chest Fly (Dumbbell)
3
15 reps
RPE 9.5-10
5A
Seated Dumbbell Curl
4
15 reps
RPE 9.5-10
5B
Tricep Rope Push Down (Cable)
4
15 reps
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 8.5-9.5
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 9.5
3A
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9-9.5
3B
Seated Row (Cable)
4
10 reps
RPE 9-9.5
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5-10
4B
Chest Fly (Dumbbell)
3
15 reps
RPE 9.5-10
5A
Seated Dumbbell Curl
4
15 reps
RPE 9.5-10
5B
Tricep Rope Push Down (Cable)
4
15 reps
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8.5-9.5
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9.5
3A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9-9.5
3B
Seated Row (Cable)
3
10 reps
RPE 9-9.5
4A
Lateral Raise (Dumbbell)
2
15 reps
RPE 9.5-10
4B
Chest Fly (Dumbbell)
2
15 reps
RPE 9.5-10
5A
Seated Dumbbell Curl
3
15 reps
RPE 9.5-10
5B
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
8 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
4
10 reps
RPE 8.5-9.5
3
Lying Leg Curl
4
12 reps
RPE 9.5
4
Leg Extension
4
15 reps
RPE 9.5-10
5
Seated Calf Raise
4
15 reps
RPE 9.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
8 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
4
10 reps
RPE 8.5-9.5
3
Lying Leg Curl
4
12 reps
RPE 9.5
4
Leg Extension
4
15 reps
RPE 9.5-10
5
Seated Calf Raise
4
15 reps
RPE 9.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
8 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
4
10 reps
RPE 8.5-9.5
3
Lying Leg Curl
4
12 reps
RPE 9.5
4
Leg Extension
4
15 reps
RPE 9.5-10
5
Seated Calf Raise
4
15 reps
RPE 9.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
8 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
4
10 reps
RPE 8.5-9.5
3
Lying Leg Curl
4
12 reps
RPE 9.5
4
Leg Extension
4
15 reps
RPE 9.5-10
5
Seated Calf Raise
4
15 reps
RPE 9.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 8.5-9.5
3
Lying Leg Curl
3
12 reps
RPE 9.5
4
Leg Extension
3
15 reps
RPE 9.5-10
5
Seated Calf Raise
3
15 reps
RPE 9.5-10
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@8.5-9.5
2
Bent Over Row (Barbell)
4 Sets
10 Reps
@8.5-9.5
3A
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
@9-9.5
3B
Lat Pulldown (Single Arm)
4 Sets
10 Reps
@9-9.5
4A
Dip (Bodyweight)
3 Sets
AMRAP
@9.5
4B
Face Pull
3 Sets
12 Reps
@9.5-10
5A
Overhead Tricep Extension (Cable)
4 Sets
15 Reps
@9.5-10
5B
Bicep Curl (Cable)
4 Sets
15 Reps
@9.5-10
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
@8.5-9.5
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@8.5-9.5
3
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@9-9.5
4
Back Extension
4 Sets
15 Reps
@9.5
5
Seated Calf Raise
4 Sets
15 Reps
@9.5-10
Day 3
1
Overhead Press (Barbell)
4 Sets
8 Reps
@8.5-9.5
2
Chin-Up (Bodyweight)
4 Sets
AMRAP
@9.5
3A
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@9-9.5
3B
Seated Row (Cable)
4 Sets
10 Reps
@9-9.5
4A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9.5-10
4B
Chest Fly (Dumbbell)
3 Sets
15 Reps
@9.5-10
5A
Seated Dumbbell Curl
4 Sets
15 Reps
@9.5-10
5B
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
@9.5-10
Day 4
1
Sumo Deadlift (Barbell)
4 Sets
8 Reps
@8.5-9.5
2
Leg Press (45 Degrees)
4 Sets
10 Reps
@8.5-9.5
3
Lying Leg Curl
4 Sets
12 Reps
@9.5
4
Leg Extension
4 Sets
15 Reps
@9.5-10
5
Seated Calf Raise
4 Sets
15 Reps
@9.5-10