logo
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
down_app
Week 1
1 / 5 Weeks
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
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
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
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
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
@8.5-9.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8.5-9.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@9-9.5
4
Back Extension
3 Sets
15 Reps
@9.5
5
Seated Calf Raise
3 Sets
15 Reps
@9.5-10
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@8.5-9.5
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@8.5-9.5
3A
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9-9.5
3B
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@9-9.5
4A
Dip (Bodyweight)
2 Sets
AMRAP
@9.5
4B
Face Pull
2 Sets
12 Reps
@9.5-10
5A
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@9.5-10
5B
Bicep Curl (Cable)
3 Sets
15 Reps
@9.5-10
Day 4
1
Sumo Deadlift (Barbell)
3 Sets
8 Reps
@8.5-9.5
2
Leg Press (45 Degrees)
3 Sets
10 Reps
@8.5-9.5
3
Lying Leg Curl
3 Sets
12 Reps
@9.5
4
Leg Extension
3 Sets
15 Reps
@9.5-10
5
Seated Calf Raise
3 Sets
15 Reps
@9.5-10
Day 3
1
Overhead Press (Barbell)
3 Sets
8 Reps
@8.5-9.5
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9.5
3A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9-9.5
3B
Seated Row (Cable)
3 Sets
10 Reps
@9-9.5
4A
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@9.5-10
4B
Chest Fly (Dumbbell)
2 Sets
15 Reps
@9.5-10
5A
Seated Dumbbell Curl
3 Sets
15 Reps
@9.5-10
5B
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@9.5-10