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DUAL FULLBODY STRENGTH/MASS

by Clément L.
2 athletes joined

Program Description

This program is designed for those who want to build strength and muscle mass, but have limited time, or who train primarily for another sport, such as combat sports. The program is focused on free weights movements and calisthenics, feel free to switch an exercise for another if you want.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    80 minutes
  • Created
    Apr 08, 2025 09:13
  • Last Edited
    Jun 18, 2025 09:11

Summary

Transform your physique with the DUAL FULLBODY STRENGTH/MASS program, designed for those looking to build strength and muscle in just one week. This two-day regimen combines compound lifts like barbell squats and dumbbell presses with targeted supersets to maximize efficiency and results. Each workout is crafted to challenge your muscles and elevate your performance, ensuring you leave the gym feeling accomplished and ready for more. Equip yourself with a full gym and get ready to unleash your potential!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2A
Ring Push Up
1
1
1
6 reps
6 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2B
Chin-Up (Weighted)
1
1
1
6 reps
6 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
3A
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3B
Bayesian Curl
1
1
1
9 reps
9 reps
9 reps
RPE 9
RPE 9.5
RPE 10
4A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
4B
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
1
1
1
6 reps
6 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4A
Fly Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
4B
Inverted Row
1
1
1
6 reps
6 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
5A
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
5B
Pinwheel Curl
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
8 Reps
@8
@8.5
@9
2A
Ring Push Up
1 Set
1 Set
1 Set
6 Reps
6 Reps
8 Reps
@8.5
@9
@9.5
2B
Chin-Up (Weighted)
1 Set
1 Set
1 Set
6 Reps
6 Reps
8 Reps
@8.5
@9
@9.5
3A
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
3B
Bayesian Curl
1 Set
1 Set
1 Set
9 Reps
9 Reps
9 Reps
@9
@9.5
@10
4A
Hyperextension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@9.5
4B
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
Day 2
1
Stiff Leg Deficit Deadlift
1 Set
1 Set
1 Set
6 Reps
6 Reps
8 Reps
@8
@8.5
@9
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
8 Reps
@8.5
@9
@9.5
3
Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7.5
@8
4A
Fly Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@9.5
4B
Inverted Row
1 Set
1 Set
1 Set
6 Reps
6 Reps
8 Reps
@8.5
@9
@9.5
5A
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9.5
@10
5B
Pinwheel Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9.5
@10