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DUALITY week 6-10
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
80 minutes
Created
Feb 08, 2024 08:36
Last Edited
May 14, 2024 05:05
down_app
Week 1
1 / 5 Weeks
Day 2
1
Squat (Barbell)
4 Sets
5-7 Reps
@8.5-9.5
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8.5-9.5
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@9-9.5
4
Nordic Curl
4 Sets
AMRAP
@9.5
5
Seated Calf Raise
4 Sets
12 Reps
@9.5-10
Day 1
1
Bench Press (Barbell)
4 Sets
7 Reps
@8.5-9.5
2
Bent Over Row (Barbell)
4 Sets
8 Reps
@8.5-9.5
3A
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9-9.5
3B
Lat Pulldown (Neutral Grip)
4 Sets
8 Reps
@9-9.5
4A
Dip (Bodyweight)
3 Sets
AMRAP
@9.5
4B
Face Pull
3 Sets
10 Reps
@9.5-10
5A
Skull Crusher
4 Sets
12 Reps
@9.5-10
5B
Hammer Curl
4 Sets
12 Reps
@9.5-10
Day 3
1
Overhead Press (Barbell)
4 Sets
10 Reps
@8.5-9.5
2
Chin-Up (Bodyweight)
4 Sets
AMRAP
@9.5
3A
Bench Press (Dumbbell)
4 Sets
8 Reps
@9-9.5
3B
Seated Wide-Grip Row (Cable)
4 Sets
8 Reps
@9-9.5
4A
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@9.5-10
4B
Chest Fly (Cable)
3 Sets
12 Reps
@9.5-10
5A
Preacher Curl (Barbell)
4 Sets
12 Reps
@9.5-10
5B
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@9.5-10
Day 4
1
Sumo Deadlift (Barbell)
4 Sets
7 Reps
@8.5-9.5
2
Leg Press (45 Degrees)
4 Sets
8 Reps
@8.5-9.5
3
Lying Leg Curl
4 Sets
10 Reps
@9.5
4
Goblet Squat
4 Sets
12 Reps
@9.5-10
5
Seated Calf Raise
4 Sets
12 Reps
@9.5-10
Day 1
1
Bench Press (Barbell)
4 Sets
7 Reps
@8.5-9.5
2
Bent Over Row (Barbell)
4 Sets
8 Reps
@8.5-9.5
3A
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9-9.5
3B
Lat Pulldown (Neutral Grip)
4 Sets
8 Reps
@9-9.5
4A
Dip (Bodyweight)
3 Sets
AMRAP
@9.5
4B
Face Pull
3 Sets
10 Reps
@9.5-10
5A
Skull Crusher
4 Sets
12 Reps
@9.5-10
5B
Hammer Curl
4 Sets
12 Reps
@9.5-10
Day 2
1
Squat (Barbell)
4 Sets
5-7 Reps
@8.5-9.5
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8.5-9.5
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@9-9.5
4
Nordic Curl
4 Sets
AMRAP
@9.5
5
Seated Calf Raise
4 Sets
12 Reps
@9.5-10
Day 3
1
Overhead Press (Barbell)
4 Sets
10 Reps
@8.5-9.5
2
Chin-Up (Bodyweight)
4 Sets
AMRAP
@9.5
3A
Bench Press (Dumbbell)
4 Sets
8 Reps
@9-9.5
3B
Seated Wide-Grip Row (Cable)
4 Sets
8 Reps
@9-9.5
4A
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@9.5-10
4B
Chest Fly (Cable)
3 Sets
12 Reps
@9.5-10
5A
Preacher Curl (Barbell)
4 Sets
12 Reps
@9.5-10
5B
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@9.5-10
Day 4
1
Sumo Deadlift (Barbell)
4 Sets
7 Reps
@8.5-9.5
2
Leg Press (45 Degrees)
4 Sets
8 Reps
@8.5-9.5
3
Lying Leg Curl
4 Sets
10 Reps
@9.5
4
Goblet Squat
4 Sets
12 Reps
@9.5-10
5
Seated Calf Raise
4 Sets
12 Reps
@9.5-10
Day 1
1
Bench Press (Barbell)
4 Sets
7 Reps
@8.5-9.5
2
Bent Over Row (Barbell)
4 Sets
8 Reps
@8.5-9.5
3A
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9-9.5
3B
Lat Pulldown (Neutral Grip)
4 Sets
8 Reps
@9-9.5
4A
Dip (Bodyweight)
3 Sets
AMRAP
@9.5
4B
Face Pull
3 Sets
10 Reps
@9.5-10
5A
Skull Crusher
4 Sets
12 Reps
@9.5-10
5B
Hammer Curl
4 Sets
12 Reps
@9.5-10
Day 2
1
Squat (Barbell)
4 Sets
5-7 Reps
@8.5-9.5
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8.5-9.5
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@9-9.5
4
Nordic Curl
4 Sets
AMRAP
@9.5
5
Seated Calf Raise
4 Sets
12 Reps
@9.5-10
Day 3
1
Overhead Press (Barbell)
4 Sets
10 Reps
@8.5-9.5
2
Chin-Up (Bodyweight)
4 Sets
AMRAP
@9.5
3A
Bench Press (Dumbbell)
4 Sets
8 Reps
@9-9.5
3B
Seated Wide-Grip Row (Cable)
4 Sets
8 Reps
@9-9.5
4A
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@9.5-10
4B
Chest Fly (Cable)
3 Sets
12 Reps
@9.5-10
5A
Preacher Curl (Barbell)
4 Sets
12 Reps
@9.5-10
5B
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@9.5-10
Day 4
1
Sumo Deadlift (Barbell)
4 Sets
7 Reps
@8.5-9.5
2
Leg Press (45 Degrees)
4 Sets
8 Reps
@8.5-9.5
3
Lying Leg Curl
4 Sets
10 Reps
@9.5
4
Goblet Squat
4 Sets
12 Reps
@9.5-10
5
Seated Calf Raise
4 Sets
12 Reps
@9.5-10
Day 1
1
Bench Press (Barbell)
4 Sets
7 Reps
@8.5-9.5
2
Bent Over Row (Barbell)
4 Sets
8 Reps
@8.5-9.5
3A
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9-9.5
3B
Lat Pulldown (Neutral Grip)
4 Sets
8 Reps
@9-9.5
4A
Dip (Bodyweight)
3 Sets
AMRAP
@9.5
4B
Face Pull
3 Sets
10 Reps
@9.5-10
5A
Skull Crusher
4 Sets
12 Reps
@9.5-10
5B
Hammer Curl
4 Sets
12 Reps
@9.5-10
Day 2
1
Squat (Barbell)
4 Sets
5-7 Reps
@8.5-9.5
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8.5-9.5
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@9-9.5
4
Nordic Curl
4 Sets
AMRAP
@9.5
5
Seated Calf Raise
4 Sets
12 Reps
@9.5-10
Day 3
1
Overhead Press (Barbell)
4 Sets
10 Reps
@8.5-9.5
2
Chin-Up (Bodyweight)
4 Sets
AMRAP
@9.5
3A
Bench Press (Dumbbell)
4 Sets
8 Reps
@9-9.5
3B
Seated Wide-Grip Row (Cable)
4 Sets
8 Reps
@9-9.5
4A
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@9.5-10
4B
Chest Fly (Cable)
3 Sets
12 Reps
@9.5-10
5A
Preacher Curl (Barbell)
4 Sets
12 Reps
@9.5-10
5B
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@9.5-10
Day 4
1
Sumo Deadlift (Barbell)
4 Sets
7 Reps
@8.5-9.5
2
Leg Press (45 Degrees)
4 Sets
8 Reps
@8.5-9.5
3
Lying Leg Curl
4 Sets
10 Reps
@9.5
4
Goblet Squat
4 Sets
12 Reps
@9.5-10
5
Seated Calf Raise
4 Sets
12 Reps
@9.5-10
Day 1
1
Bench Press (Barbell)
3 Sets
7 Reps
@8.5-9.5
2
Bent Over Row (Barbell)
3 Sets
8 Reps
@8.5-9.5
3A
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@9-9.5
3B
Lat Pulldown (Neutral Grip)
3 Sets
8 Reps
@9-9.5
4A
Dip (Bodyweight)
2 Sets
AMRAP
@9.5
4B
Face Pull
2 Sets
10 Reps
@9.5-10
5A
Skull Crusher
3 Sets
12 Reps
@9.5-10
5B
Hammer Curl
3 Sets
12 Reps
@9.5-10
Day 2
1
Squat (Barbell)
3 Sets
5-7 Reps
@8.5-9.5
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8.5-9.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@9-9.5
4
Nordic Curl
3 Sets
AMRAP
@9.5
5
Seated Calf Raise
3 Sets
12 Reps
@9.5-10
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
@8.5-9.5
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9.5
3A
Bench Press (Dumbbell)
3 Sets
8 Reps
@9-9.5
3B
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@9-9.5
4A
One Arm Lateral Raise (Cable)
2 Sets
12 Reps
@9.5-10
4B
Chest Fly (Cable)
2 Sets
12 Reps
@9.5-10
5A
Preacher Curl (Barbell)
3 Sets
12 Reps
@9.5-10
5B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9.5-10
Day 4
1
Sumo Deadlift (Barbell)
3 Sets
7 Reps
@8.5-9.5
2
Leg Press (45 Degrees)
3 Sets
8 Reps
@8.5-9.5
3
Lying Leg Curl
3 Sets
10 Reps
@9.5
4
Goblet Squat
3 Sets
12 Reps
@9.5-10
5
Seated Calf Raise
3 Sets
12 Reps
@9.5-10