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DUALITY week 6-10

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
    80 minutes
  • Created
    Feb 08, 2024 08:36
  • Last Edited
    May 14, 2024 05:05
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
RPE 8.5-9.5
2
Bent Over Row (Barbell)
4
8 reps
RPE 8.5-9.5
3A
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9-9.5
3B
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 9-9.5
4A
Dip (Bodyweight)
3
AMRAP
RPE 9.5
4B
Face Pull
3
10 reps
RPE 9.5-10
5A
Skull Crusher
4
12 reps
RPE 9.5-10
5B
Hammer Curl
4
12 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
RPE 8.5-9.5
2
Bent Over Row (Barbell)
4
8 reps
RPE 8.5-9.5
3A
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9-9.5
3B
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 9-9.5
4A
Dip (Bodyweight)
3
AMRAP
RPE 9.5
4B
Face Pull
3
10 reps
RPE 9.5-10
5A
Skull Crusher
4
12 reps
RPE 9.5-10
5B
Hammer Curl
4
12 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
RPE 8.5-9.5
2
Bent Over Row (Barbell)
4
8 reps
RPE 8.5-9.5
3A
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9-9.5
3B
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 9-9.5
4A
Dip (Bodyweight)
3
AMRAP
RPE 9.5
4B
Face Pull
3
10 reps
RPE 9.5-10
5A
Skull Crusher
4
12 reps
RPE 9.5-10
5B
Hammer Curl
4
12 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
RPE 8.5-9.5
2
Bent Over Row (Barbell)
4
8 reps
RPE 8.5-9.5
3A
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9-9.5
3B
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 9-9.5
4A
Dip (Bodyweight)
3
AMRAP
RPE 9.5
4B
Face Pull
3
10 reps
RPE 9.5-10
5A
Skull Crusher
4
12 reps
RPE 9.5-10
5B
Hammer Curl
4
12 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
RPE 8.5-9.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 8.5-9.5
3A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9-9.5
3B
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9-9.5
4A
Dip (Bodyweight)
2
AMRAP
RPE 9.5
4B
Face Pull
2
10 reps
RPE 9.5-10
5A
Skull Crusher
3
12 reps
RPE 9.5-10
5B
Hammer Curl
3
12 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
RPE 8.5-9.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5-9.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 9-9.5
4
Nordic Curl
4
AMRAP
RPE 9.5
5
Seated Calf Raise
4
12 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
RPE 8.5-9.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5-9.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 9-9.5
4
Nordic Curl
4
AMRAP
RPE 9.5
5
Seated Calf Raise
4
12 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
RPE 8.5-9.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5-9.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 9-9.5
4
Nordic Curl
4
AMRAP
RPE 9.5
5
Seated Calf Raise
4
12 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
RPE 8.5-9.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5-9.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 9-9.5
4
Nordic Curl
4
AMRAP
RPE 9.5
5
Seated Calf Raise
4
12 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8.5-9.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5-9.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9-9.5
4
Nordic Curl
3
AMRAP
RPE 9.5
5
Seated Calf Raise
3
12 reps
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 8.5-9.5
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 9.5
3A
Bench Press (Dumbbell)
4
8 reps
RPE 9-9.5
3B
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 9-9.5
4A
One Arm Lateral Raise (Cable)
3
12 reps
RPE 9.5-10
4B
Chest Fly (Cable)
3
12 reps
RPE 9.5-10
5A
Preacher Curl (Barbell)
4
12 reps
RPE 9.5-10
5B
Tricep Rope Push Down (Cable)
4
12 reps
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 8.5-9.5
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 9.5
3A
Bench Press (Dumbbell)
4
8 reps
RPE 9-9.5
3B
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 9-9.5
4A
One Arm Lateral Raise (Cable)
3
12 reps
RPE 9.5-10
4B
Chest Fly (Cable)
3
12 reps
RPE 9.5-10
5A
Preacher Curl (Barbell)
4
12 reps
RPE 9.5-10
5B
Tricep Rope Push Down (Cable)
4
12 reps
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 8.5-9.5
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 9.5
3A
Bench Press (Dumbbell)
4
8 reps
RPE 9-9.5
3B
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 9-9.5
4A
One Arm Lateral Raise (Cable)
3
12 reps
RPE 9.5-10
4B
Chest Fly (Cable)
3
12 reps
RPE 9.5-10
5A
Preacher Curl (Barbell)
4
12 reps
RPE 9.5-10
5B
Tricep Rope Push Down (Cable)
4
12 reps
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 8.5-9.5
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 9.5
3A
Bench Press (Dumbbell)
4
8 reps
RPE 9-9.5
3B
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 9-9.5
4A
One Arm Lateral Raise (Cable)
3
12 reps
RPE 9.5-10
4B
Chest Fly (Cable)
3
12 reps
RPE 9.5-10
5A
Preacher Curl (Barbell)
4
12 reps
RPE 9.5-10
5B
Tricep Rope Push Down (Cable)
4
12 reps
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 8.5-9.5
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9.5
3A
Bench Press (Dumbbell)
3
8 reps
RPE 9-9.5
3B
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 9-9.5
4A
One Arm Lateral Raise (Cable)
2
12 reps
RPE 9.5-10
4B
Chest Fly (Cable)
2
12 reps
RPE 9.5-10
5A
Preacher Curl (Barbell)
3
12 reps
RPE 9.5-10
5B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
7 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
4
8 reps
RPE 8.5-9.5
3
Lying Leg Curl
4
10 reps
RPE 9.5
4
Goblet Squat
4
12 reps
RPE 9.5-10
5
Seated Calf Raise
4
12 reps
RPE 9.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
7 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
4
8 reps
RPE 8.5-9.5
3
Lying Leg Curl
4
10 reps
RPE 9.5
4
Goblet Squat
4
12 reps
RPE 9.5-10
5
Seated Calf Raise
4
12 reps
RPE 9.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
7 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
4
8 reps
RPE 8.5-9.5
3
Lying Leg Curl
4
10 reps
RPE 9.5
4
Goblet Squat
4
12 reps
RPE 9.5-10
5
Seated Calf Raise
4
12 reps
RPE 9.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
7 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
4
8 reps
RPE 8.5-9.5
3
Lying Leg Curl
4
10 reps
RPE 9.5
4
Goblet Squat
4
12 reps
RPE 9.5-10
5
Seated Calf Raise
4
12 reps
RPE 9.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
7 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
3
8 reps
RPE 8.5-9.5
3
Lying Leg Curl
3
10 reps
RPE 9.5
4
Goblet Squat
3
12 reps
RPE 9.5-10
5
Seated Calf Raise
3
12 reps
RPE 9.5-10
Week 1
1 / 5 Weeks
Day 2
1
Squat (Barbell)
4 Sets
5-7 Reps
@8.5-9.5
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8.5-9.5
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@9-9.5
4
Nordic Curl
4 Sets
AMRAP
@9.5
5
Seated Calf Raise
4 Sets
12 Reps
@9.5-10
Day 1
1
Bench Press (Barbell)
4 Sets
7 Reps
@8.5-9.5
2
Bent Over Row (Barbell)
4 Sets
8 Reps
@8.5-9.5
3A
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9-9.5
3B
Lat Pulldown (Neutral Grip)
4 Sets
8 Reps
@9-9.5
4A
Dip (Bodyweight)
3 Sets
AMRAP
@9.5
4B
Face Pull
3 Sets
10 Reps
@9.5-10
5A
Skull Crusher
4 Sets
12 Reps
@9.5-10
5B
Hammer Curl
4 Sets
12 Reps
@9.5-10
Day 3
1
Overhead Press (Barbell)
4 Sets
10 Reps
@8.5-9.5
2
Chin-Up (Bodyweight)
4 Sets
AMRAP
@9.5
3A
Bench Press (Dumbbell)
4 Sets
8 Reps
@9-9.5
3B
Seated Wide-Grip Row (Cable)
4 Sets
8 Reps
@9-9.5
4A
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@9.5-10
4B
Chest Fly (Cable)
3 Sets
12 Reps
@9.5-10
5A
Preacher Curl (Barbell)
4 Sets
12 Reps
@9.5-10
5B
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@9.5-10
Day 4
1
Sumo Deadlift (Barbell)
4 Sets
7 Reps
@8.5-9.5
2
Leg Press (45 Degrees)
4 Sets
8 Reps
@8.5-9.5
3
Lying Leg Curl
4 Sets
10 Reps
@9.5
4
Goblet Squat
4 Sets
12 Reps
@9.5-10
5
Seated Calf Raise
4 Sets
12 Reps
@9.5-10