logo
BoostcampPNG

Bogg 'DUP' SBD

by Josh Boggess
1 athletes joined
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
    Jun 18, 2025 11:07

Summary

Elevate your strength training with the Bogg 'DUP' SBD program, a comprehensive 6-week plan designed for serious lifters. Committing to five days a week, you'll tackle a balanced mix of barbell, dumbbell, and machine exercises, focusing on key lifts like squats, deadlifts, and bench presses. Each session is meticulously structured to optimize intensity and volume, ensuring you build muscle and strength effectively. Get ready to push your limits and achieve your fitness goals with this dynamic and results-driven program!
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
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