Duncan's 4-Day Upper/Lower 10's V2
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 10 reps | @7 |
| 2 | Pendlay Row | 3 | 10 reps | @7 |
| Superset | ||||
| 3A | Seated Shoulder Press (Dumbbell) | 3 | 10–15 reps | @9 |
| 3B | Lat Pulldown | 3 | 10–15 reps | @9 |
| 4 | Lateral Raise (Dumbbell) | 3 | 15–20 reps | @8 |
| Superset | ||||
| 5A | Tricep Pushdown (Cable) | 3 | 15–20 reps | @8 |
| 5B | Bicep Curl (Cable) | 3 | 15–20 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 10 reps | @7 |
| 2 | Romanian Deadlift (Barbell) | 3 | 10 reps | @7 |
| 3 | Leg Press (45 Degrees) | 3 | 10–15 reps | @9 |
| Superset | ||||
| 4A | One Arm Lateral Raise (Cable) | 3 | 10–15 reps | @8 |
| 4B | Seated Calf Raise | 3 | 10–15 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Military Press (Barbell) | 3 | 10 reps | @7 |
| 2 | Shrug (Dumbbell) | 3 | 8–12 reps | @7 |
| Superset | ||||
| 3A | Incline Bench Press (Barbell) | 3 | 10–15 reps | @9 |
| 3B | Seated Row (Cable) | 3 | 10–15 reps | @9 |
| 4 | Rear Delt Fly (Dumbbell) | 3 | 15–20 reps | @8 |
| Superset | ||||
| 5A | Tricep Extension (Cable) | 3 | 15–20 reps | @8 |
| 5B | Hammer Curl | 3 | 15–20 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 10 reps | @7 |
| 2 | Pendulum Squat | 3 | 10 reps | @7 |
| 3 | Leg Curl | 3 | 15–20 reps | @9 |
| Superset | ||||
| 4A | Upright Row (Barbell) | 3 | 10–15 reps | @8 |
| 4B | Seated Calf Raise | 3 | 10–15 reps | @8 |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Duncan's 4-Day Upper/Lower 10's V2 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 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 90 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.
Duncan's 4-Day Upper/Lower 10's V2 is structured around 4 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Duncan's 4-Day Upper/Lower 10's V2 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
