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Duncan's 4-Day Upper/Lower 10's V2

by Duncan S.
4.0
(1 rating)

Program Description

Personal general hypertrophy upper/lower program in preparation for strength blocks. 4 weeks accumulation + 1 week de-load. Schedule: Monday, Tuesday, Thursday, Friday.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 30, 2024 05:03
  • Last Edited
    Jun 18, 2025 12:16

Summary

Duncan's 4-Day Upper/Lower 10's V2 is a dynamic 5-week program designed to maximize your strength and muscle gains. With four focused training days each week, you'll tackle a balanced mix of compound and isolation exercises, including the Bench Press, Squat, and various supersets, ensuring comprehensive development of your upper and lower body. This program is perfect for those looking to push their limits and see real results in strength and hypertrophy. Get ready to elevate your training and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
11.6%
Front Delts
11.5%
Upper Back
11%
Triceps
9.8%
Hamstrings
9.6%
Quadriceps
9.2%
Glutes
7.5%
Lats
5.3%
Calves
4.7%
Chest
4.5%
Biceps
4.4%
Rear Delts
3.3%
Lower Back
2.8%
Abs
2.8%
Adductors
0.9%
Forearms
0.4%
Abductors
0.4%
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Pendlay Row
3
10 reps
RPE 7
3A
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
3B
Lat Pulldown
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
5B
Bicep Curl (Cable)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Pendlay Row
3
10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
3B
Lat Pulldown
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
5B
Bicep Curl (Cable)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Pendlay Row
3
10 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
3B
Lat Pulldown
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
15-20 reps
RPE 9
5B
Bicep Curl (Cable)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Pendlay Row
3
10 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 10
3B
Lat Pulldown
3
10-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5A
Tricep Pushdown (Cable)
3
15-20 reps
RPE 10
5B
Bicep Curl (Cable)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 6
2
Pendlay Row
2
8 reps
RPE 6
3A
Seated Shoulder Press (Dumbbell)
1
10-15 reps
RPE 6
3B
Lat Pulldown
1
10-15 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 6
5A
Tricep Pushdown (Cable)
1
15-20 reps
RPE 6
5B
Bicep Curl (Cable)
1
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
4A
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4B
Seated Calf Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
4A
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4B
Seated Calf Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
4A
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
4B
Seated Calf Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
4A
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Seated Calf Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
3
Leg Press (45 Degrees)
1
10-15 reps
RPE 6
4A
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 6
4B
Seated Calf Raise
2
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
RPE 7
2
Shrug (Dumbbell)
3
8-12 reps
RPE 7
3A
Incline Bench Press (Barbell)
3
10-15 reps
RPE 9
3B
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
5A
Tricep Extension (Cable)
3
15-20 reps
RPE 8
5B
Hammer Curl
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
RPE 8
2
Shrug (Dumbbell)
3
8-12 reps
RPE 8
3A
Incline Bench Press (Barbell)
3
10-15 reps
RPE 9
3B
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
5A
Tricep Extension (Cable)
3
15-20 reps
RPE 8
5B
Hammer Curl
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
RPE 9
2
Shrug (Dumbbell)
3
8-12 reps
RPE 9
3A
Incline Bench Press (Barbell)
3
10-15 reps
RPE 9
3B
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
5A
Tricep Extension (Cable)
3
15-20 reps
RPE 9
5B
Hammer Curl
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
RPE 10
2
Shrug (Dumbbell)
3
8-12 reps
RPE 10
3A
Incline Bench Press (Barbell)
3
10-15 reps
RPE 10
3B
Seated Row (Cable)
3
10-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
5A
Tricep Extension (Cable)
3
15-20 reps
RPE 10
5B
Hammer Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
8 reps
RPE 6
2
Shrug (Dumbbell)
2
8-12 reps
RPE 6
3A
Incline Bench Press (Barbell)
1
10-15 reps
RPE 6
3B
Seated Row (Cable)
1
10-15 reps
RPE 6
4
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 6
5A
Tricep Extension (Cable)
1
15-20 reps
RPE 6
5B
Hammer Curl
1
15-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 7
2
Pendulum Squat
3
10 reps
RPE 7
3
Leg Curl
3
15-20 reps
RPE 9
4A
Upright Row (Barbell)
3
10-15 reps
RPE 8
4B
Seated Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Pendulum Squat
3
10 reps
RPE 8
3
Leg Curl
3
15-20 reps
RPE 9
4A
Upright Row (Barbell)
3
10-15 reps
RPE 8
4B
Seated Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 9
2
Pendulum Squat
3
10 reps
RPE 9
3
Leg Curl
3
15-20 reps
RPE 9
4A
Upright Row (Barbell)
3
10-15 reps
RPE 9
4B
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 10
2
Pendulum Squat
3
10 reps
RPE 10
3
Leg Curl
3
15-20 reps
RPE 10
4A
Upright Row (Barbell)
3
10-15 reps
RPE 10
4B
Seated Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8 reps
RPE 6
2
Pendulum Squat
2
8 reps
RPE 6
3
Leg Curl
1
15-20 reps
RPE 6
4A
Upright Row (Barbell)
2
10-15 reps
RPE 6
4B
Seated Calf Raise
2
10-15 reps
RPE 6
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@7
2
Pendlay Row
3 Sets
10 Reps
@7
3A
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
@9
3B
Lat Pulldown
3 Sets
10-15 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
5A
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@8
5B
Bicep Curl (Cable)
3 Sets
15-20 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Leg Press (45 Degrees)
3 Sets
10-15 Reps
@9
4A
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
4B
Seated Calf Raise
3 Sets
10-15 Reps
@8
Day 3
1
Seated Military Press (Barbell)
3 Sets
10 Reps
@7
2
Shrug (Dumbbell)
3 Sets
8-12 Reps
@7
3A
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
@9
3B
Seated Row (Cable)
3 Sets
10-15 Reps
@9
4
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@8
5A
Tricep Extension (Cable)
3 Sets
15-20 Reps
@8
5B
Hammer Curl
3 Sets
15-20 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
@7
2
Pendulum Squat
3 Sets
10 Reps
@7
3
Leg Curl
3 Sets
15-20 Reps
@9
4A
Upright Row (Barbell)
3 Sets
10-15 Reps
@8
4B
Seated Calf Raise
3 Sets
10-15 Reps
@8