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Duncan's 4-Day Upper/Lower 10's V2
by Duncan S.
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 30, 2024 08:50
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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
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Pendlay Row
3 Sets
10 Reps
@8
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
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
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
@8
2
Shrug (Dumbbell)
3 Sets
8-12 Reps
@8
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
@8
2
Pendulum Squat
3 Sets
10 Reps
@8
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
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Pendlay Row
3 Sets
10 Reps
@9
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
@9
5A
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@9
5B
Bicep Curl (Cable)
3 Sets
15-20 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
3
Leg Press (45 Degrees)
3 Sets
10-15 Reps
@9
4A
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
4B
Seated Calf Raise
3 Sets
10-15 Reps
@9
Day 3
1
Seated Military Press (Barbell)
3 Sets
10 Reps
@9
2
Shrug (Dumbbell)
3 Sets
8-12 Reps
@9
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
@9
5A
Tricep Extension (Cable)
3 Sets
15-20 Reps
@9
5B
Hammer Curl
3 Sets
15-20 Reps
@9
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
@9
2
Pendulum Squat
3 Sets
10 Reps
@9
3
Leg Curl
3 Sets
15-20 Reps
@9
4A
Upright Row (Barbell)
3 Sets
10-15 Reps
@9
4B
Seated Calf Raise
3 Sets
10-15 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@10
2
Pendlay Row
3 Sets
10 Reps
@10
3A
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
@10
3B
Lat Pulldown
3 Sets
10-15 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
5A
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@10
5B
Bicep Curl (Cable)
3 Sets
15-20 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@10
3
Leg Press (45 Degrees)
3 Sets
10-15 Reps
@10
4A
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4B
Seated Calf Raise
3 Sets
10-15 Reps
@10
Day 3
1
Seated Military Press (Barbell)
3 Sets
10 Reps
@10
2
Shrug (Dumbbell)
3 Sets
8-12 Reps
@10
3A
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
@10
3B
Seated Row (Cable)
3 Sets
10-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@10
5A
Tricep Extension (Cable)
3 Sets
15-20 Reps
@10
5B
Hammer Curl
3 Sets
15-20 Reps
@10
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
@10
2
Pendulum Squat
3 Sets
10 Reps
@10
3
Leg Curl
3 Sets
15-20 Reps
@10
4A
Upright Row (Barbell)
3 Sets
10-15 Reps
@10
4B
Seated Calf Raise
3 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
8 Reps
@6
2
Pendlay Row
2 Sets
8 Reps
@6
3A
Seated Shoulder Press (Dumbbell)
1 Set
10-15 Reps
@6
3B
Lat Pulldown
1 Set
10-15 Reps
@6
4
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@6
5A
Tricep Pushdown (Cable)
1 Set
15-20 Reps
@6
5B
Bicep Curl (Cable)
1 Set
15-20 Reps
@6
Day 2
1
Squat (Barbell)
2 Sets
8 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@6
3
Leg Press (45 Degrees)
1 Set
10-15 Reps
@6
4A
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@6
4B
Seated Calf Raise
2 Sets
10-15 Reps
@6
Day 3
1
Seated Military Press (Barbell)
2 Sets
8 Reps
@6
2
Shrug (Dumbbell)
2 Sets
8-12 Reps
@6
3A
Incline Bench Press (Barbell)
1 Set
10-15 Reps
@6
3B
Seated Row (Cable)
1 Set
10-15 Reps
@6
4
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@6
5A
Tricep Extension (Cable)
1 Set
15-20 Reps
@6
5B
Hammer Curl
1 Set
15-20 Reps
@6
Day 4
1
Deadlift (Barbell)
2 Sets
8 Reps
@6
2
Pendulum Squat
2 Sets
8 Reps
@6
3
Leg Curl
1 Set
15-20 Reps
@6
4A
Upright Row (Barbell)
2 Sets
10-15 Reps
@6
4B
Seated Calf Raise
2 Sets
10-15 Reps
@6