logo
BoostcampPNG

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 30, 2024 08:50
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
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
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