DUALITY week 1-5 | Workout Programs | Boostcamp App |

DUALITY week 1-5

by Magnus V.

1 athletes joined

Program Description

Full body workout twice a week Consist of 2 upper and 2 lower workdays

Program Overview

Level

Advanced

Goal

Muscle & Sculpting

Equipment

Full Gym

Program Length

5 weeks

Time Per Workout

120 minutes

Created

Feb 08, 2024 09:56

Last Edited

May 07, 2024 10:38

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Day 1

1

Bench Press (Barbell)

4 Sets

8 Reps

@8.5-9.5

2

Bent Over Row (Barbell)

4 Sets

10 Reps

@8.5-9.5

3A

Standing Shoulder Press (Dumbbell)

4 Sets

10 Reps

@9-9.5

3B

Lat Pulldown (Single Arm)

4 Sets

10 Reps

@9-9.5

4A

Dip (Bodyweight)

3 Sets

AMRAP

@9.5

4B

Face Pull

3 Sets

12 Reps

@9.5-10

5A

Overhead Tricep Extension (Cable)

4 Sets

15 Reps

@9.5-10

5B

Bicep Curl (Cable)

4 Sets

15 Reps

@9.5-10

Day 2

1

Squat (Barbell)

4 Sets

8 Reps

@8.5-9.5

2

Romanian Deadlift (Barbell)

4 Sets

10 Reps

@8.5-9.5

3

Bulgarian Split Squat (Dumbbell)

4 Sets

12 Reps

@9-9.5

4

Back Extension

4 Sets

15 Reps

@9.5

5

Seated Calf Raise

4 Sets

15 Reps

@9.5-10

Day 3

1

Overhead Press (Barbell)

4 Sets

8 Reps

@8.5-9.5

2

Chin-Up (Bodyweight)

4 Sets

AMRAP

@9.5

3A

Incline Bench Press (Dumbbell)

4 Sets

10 Reps

@9-9.5

3B

Seated Row (Cable)

4 Sets

10 Reps

@9-9.5

4A

Lateral Raise (Dumbbell)

3 Sets

15 Reps

@9.5-10

4B

Chest Fly (Dumbbell)

3 Sets

15 Reps

@9.5-10

5A

Seated Dumbbell Curl

4 Sets

15 Reps

@9.5-10

5B

Tricep Rope Push Down (Cable)

4 Sets

15 Reps

@9.5-10

Day 4

1

Sumo Deadlift (Barbell)

4 Sets

8 Reps

@8.5-9.5

2

Leg Press (45 Degrees)

4 Sets

10 Reps

@8.5-9.5

3

Lying Leg Curl

4 Sets

12 Reps

@9.5

4

Leg Extension

4 Sets

15 Reps

@9.5-10

5

Seated Calf Raise

4 Sets

15 Reps

@9.5-10