Samson Dauda Style
High intensity training Muscle build Fat loss Endurance
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Lat Pulldown (Close Grip) | 1 | 10 reps | @6.5 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @7.5 | ||
| 1 | 10 reps | @8 | ||
| 1B | Standing Pullover (Cable) | 1 | 10 reps | @6.5 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @7.5 | ||
| 1 | 10 reps | @8 | ||
| 2 | T-Bar Row | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @8.5 | ||
| 2 | 8–12 reps | @9 | ||
| 3 | Seated Row (Cable) | 1 | AMRAP | @8.5 |
| 1 | AMRAP | @9 | ||
| 1 | AMRAP | @10 | ||
| 4 | Single Arm High Row (Cable) | 1 | AMRAP | @7.5 |
| 1 | AMRAP | @8 | ||
| 5 | Rack Pull (Barbell) | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @9.5 | ||
| 1 | 8–10 reps | @10 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | AD Press (Smith Machine) | 1 | 8–12 reps | 70% |
| 1 | 8–12 reps | 75% | ||
| 1 | 8–12 reps | 80% | ||
| 1 | 8–12 reps | 85% | ||
| Superset | ||||
| 2A | One Arm Lateral Raise (Cable) | 4 | 10 reps | — |
| 2B | Rear Delt Fly (Cable) | 4 | 10 reps | — |
| Superset | ||||
| 3A | Shoulder Press (Machine) | 3 | 10 reps | — |
| 3B | Lateral Raise (Machine) | 3 | 15 reps | — |
| Superset | ||||
| 4A | Face Pull | 3 | 10 reps | — |
| 4B | Shrug (Barbell) | 3 | 10 reps | — |
| Superset | ||||
| 5A | Cable Crunch | 3 | AMRAP | — |
| 5B | Ab Wheel | 3 | AMRAP | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 8–12 reps | @6.5 |
| 1 | 8–12 reps | @7 | ||
| 1 | 8–12 reps | @7.5 | ||
| 1 | 8–12 reps | @8 | ||
| 1 | 8–12 reps | @9 | ||
| 2 | Leg Press | 1 | 15 reps | @7 |
| 1 | 15 reps | @7.5 | ||
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @8.5 | ||
| 1 | 15 reps | @9 | ||
| 3 | Leg Extension | 1 | AMRAP | @6.5 |
| 1 | AMRAP | @7.5 | ||
| 1 | AMRAP | @8 | ||
| 1 | AMRAP | @8.5 | ||
| 1 | AMRAP | @9 | ||
| 4 | Lying Leg Curl | 1 | AMRAP | @6 |
| 1 | AMRAP | @6.5 | ||
| 1 | AMRAP | @7 | ||
| 1 | AMRAP | @7.5 | ||
| 1 | AMRAP | @8 | ||
| Superset | ||||
| 5A | Hip Adductor (Machine) | 5 | AMRAP | — |
| 5B | Hip Abductor (Machine) | 5 | AMRAP | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Preacher Curl (Barbell) | 3 | 10 reps |
| 1B | Tricep Rope Push Down (Cable) | 3 | 10 reps |
| Superset | |||
| 2A | Hammer Curl | 4 | 10 reps |
| 2B | Close Grip Bench Press (Smith Machine) | 4 | 10 reps |
| Superset | |||
| 3A | Incline Tricep Extension (Dumbbell) | 2 | AMRAP |
| 3B | Single Arm Tricep Extension (Cable) | 2 | AMRAP |
| 4 | Shrug (Barbell) | 3 | 10 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 1 | 10 reps | 75% |
| 1 | 10 reps | 80% | ||
| 1 | 10 reps | 85% | ||
| 1 | 10 reps | 90% | ||
| 2 | Chest Press (Machine) | 4 | 12 reps | — |
| 3 | Chest Fly (Cable) | 4 | 15 reps | — |
| Superset | ||||
| 4A | Seated Calf Raise | 4 | AMRAP | — |
| 4B | Standing Calf Raise | 4 | AMRAP | — |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Samson Dauda Style is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Samson Dauda Style is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Samson Dauda Style is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
