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8 week DUP method (1)

by gavin P.
1 athletes joined

Program Description

stronger on bench press and the strict curl. This Calgary method bench program will explode your bench in these 8 weeks

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jan 13, 2026 08:57
  • Last Edited
    Jan 19, 2026 03:33
Muscle Engagement
Front
Back
MuscleSet
Triceps
28.3%
Front Delts
25.4%
Chest
18.1%
Middle Delts
6.8%
Biceps
5%
Forearms
3.9%
Upper Back
3.7%
Abs
3.4%
Rear Delts
2.9%
Lats
2.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
10 reps
60%
2
Rear Delt Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Comp Curl
3
6 reps
60%
4
Pull-Up (Weighted)
2
8 reps
RPE 7
5
Overhead Press (Barbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
10 reps
62%
2
Rear Delt Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Pull-Up (Weighted)
2
8 reps
RPE 7
4
Overhead Press (Barbell)
3
8 reps
72%
5
Comp Curl
3
6 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
10 reps
65%
2
Rear Delt Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Pull-Up (Weighted)
2
8 reps
RPE 7.5
4
Overhead Press (Barbell)
3
8 reps
75%
5
Comp Curl
3
6 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
10 reps
67%
2
Rear Delt Fly (Cable)
1
1
1
8.5 reps
9 reps
9.5 reps
RPE 8.5
RPE 9
RPE 9.5
3
Pull-Up (Weighted)
2
8 reps
RPE 7.5
4
Overhead Press (Barbell)
3
8 reps
77%
5
Comp Curl
3
6 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
10 reps
71%
2
Rear Delt Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Pull-Up (Weighted)
2
8 reps
RPE 8
4
Overhead Press (Barbell)
3
8 reps
80%
5
Comp Curl
3
6 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
10 reps
75%
2
Pull-Up (Weighted)
2
8 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
84%
4
Comp Curl
3
6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
10 reps
78%
2
Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 6
RPE 6.5
3
Overhead Press (Barbell)
3
8 reps
88%
4
Pull-Up (Weighted)
2
8 reps
RPE 8.5
5
Comp Curl
2
1
3 reps
3 reps
55%
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
6 reps
RPE 6
2
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
6 reps
RPE 6
2
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
6 reps
RPE 6.5
2
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
6 reps
RPE 6.5
2
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
6 reps
RPE 7
2
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
6 reps
RPE 7
2
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
6 reps
RPE 7.5
2
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Comp Curl
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
3 reps
RPE 8
2
Bench Press (Paused)
1
1 reps
88%
3
Overhead Press (Barbell)
3
5 reps
RPE 7
4
JM Press
3
6 reps
RPE 7
5
Comp Curl
5
3 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
3 reps
RPE 8
2
Bench Press (Paused)
1
1 reps
90%
3
Overhead Press (Barbell)
3
5 reps
RPE 7
4
JM Press
3
6 reps
RPE 7
5
Comp Curl
5
3 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3 reps
RPE 8.5
2
Comp Curl
5
3 reps
80%
3
Bench Press (Paused)
1
1 reps
92%
4
Overhead Press (Barbell)
3
5 reps
RPE 7.5
5
JM Press
3
6 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
3 reps
RPE 8.5
2
Bench Press (Paused)
1
1 reps
95%
3
Comp Curl
3
1
1
5 reps
5 reps
5 reps
87.5%
90%
92.5%
4
Overhead Press (Barbell)
3
5 reps
RPE 8
5
JM Press
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Comp Curl
1
1
1
1
5 reps
5 reps
5 reps
5 reps
90%
92.5%
95%
97.5%
2
Pin Press Bench (Barbell)
4
3 reps
RPE 9
3
Bench Press (Paused)
1
1 reps
97%
4
Overhead Press (Barbell)
3
5 reps
RPE 8
5
JM Press
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
3 reps
RPE 9
2
Bench Press (Paused)
1
1 reps
100%
3
Comp Curl
1
1
1
1
5 reps
5 reps
5 reps
5 reps
92.5%
95%
97.5%
100%
4
Overhead Press (Barbell)
3
5 reps
RPE 8.5
5
JM Press
3
6 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
3 reps
RPE 9.5
2
Bench Press (Paused)
1
1 reps
75%
3
Comp Curl
2
1
3 reps
3 reps
70%
75%
4
JM Press
3
6 reps
RPE 8.5
5
Overhead Press (Barbell)
3
6 reps
RPE 8.5
Week 1
1 / 8 Weeks
Day 3
1
Pin Press Bench (Barbell)
4 Sets
3 Reps
@8
2
Bench Press (Paused)
1 Set
1 Reps
88%
3
Overhead Press (Barbell)
3 Sets
5 Reps
@7
4
JM Press
3 Sets
6 Reps
@7
5
Comp Curl
5 Sets
3 Reps
70%
Day 1
1
Long Pause Bench Press
3 Sets
10 Reps
60%
2
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7.5
@8
3
Comp Curl
3 Sets
6 Reps
60%
4
Pull-Up (Weighted)
2 Sets
8 Reps
@7
5
Overhead Press (Barbell)
3 Sets
8 Reps
70%
Day 2
1
Tempo Bench Press
4 Sets
6 Reps
@6
2
Rolling Tricep Extension (Dumbbell)
3 Sets
8 Reps
@7