logo
BoostcampPNG

Samson Dauda Style

by ConT
6 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
    Jun 18, 2025 12:56

Summary

Unleash your strength with the Samson Dauda Style program, a 4-week journey designed for serious lifters looking to elevate their training. Committing to 5 days a week, you'll engage in a variety of targeted workouts focusing on back, shoulders, and abs, utilizing supersets and a mix of machines and free weights. Each session is crafted to maximize muscle engagement and promote growth, ensuring you push your limits while building a powerful physique. Get ready to transform your training routine and achieve exceptional results!
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
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
-