Program Description
Full body workout twice a week Consist of 2 upper and 2 lower workdays
Program Overview
- LevelAdvanced
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout80 minutes
- CreatedFeb 08, 2024 08:36
- Last EditedJun 18, 2025 12:41
Summary
Embark on a transformative journey with DUALITY Week 6-10, a comprehensive 5-week program designed to elevate your strength and conditioning. Comprising four training days each week, you'll engage in a balanced mix of upper and lower body workouts, featuring compound movements like barbell squats and bench presses, alongside targeted exercises such as Bulgarian split squats and seated calf raises. This program is crafted for those ready to push their limits and achieve noticeable results in muscle growth and endurance. Get ready to redefine your fitness goals and unleash your potential!
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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)
4
7 reps
RPE 8.5-9.5
2
Bent Over Row (Barbell)
4
8 reps
RPE 8.5-9.5
3A
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9-9.5
3B
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 9-9.5
4A
Dip (Bodyweight)
3
AMRAP
RPE 9.5
4B
Face Pull
3
10 reps
RPE 9.5-10
5A
Skull Crusher
4
12 reps
RPE 9.5-10
5B
Hammer Curl
4
12 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
RPE 8.5-9.5
2
Bent Over Row (Barbell)
4
8 reps
RPE 8.5-9.5
3A
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9-9.5
3B
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 9-9.5
4A
Dip (Bodyweight)
3
AMRAP
RPE 9.5
4B
Face Pull
3
10 reps
RPE 9.5-10
5A
Skull Crusher
4
12 reps
RPE 9.5-10
5B
Hammer Curl
4
12 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
RPE 8.5-9.5
2
Bent Over Row (Barbell)
4
8 reps
RPE 8.5-9.5
3A
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9-9.5
3B
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 9-9.5
4A
Dip (Bodyweight)
3
AMRAP
RPE 9.5
4B
Face Pull
3
10 reps
RPE 9.5-10
5A
Skull Crusher
4
12 reps
RPE 9.5-10
5B
Hammer Curl
4
12 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
RPE 8.5-9.5
2
Bent Over Row (Barbell)
4
8 reps
RPE 8.5-9.5
3A
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9-9.5
3B
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 9-9.5
4A
Dip (Bodyweight)
3
AMRAP
RPE 9.5
4B
Face Pull
3
10 reps
RPE 9.5-10
5A
Skull Crusher
4
12 reps
RPE 9.5-10
5B
Hammer Curl
4
12 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
RPE 8.5-9.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 8.5-9.5
3A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9-9.5
3B
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9-9.5
4A
Dip (Bodyweight)
2
AMRAP
RPE 9.5
4B
Face Pull
2
10 reps
RPE 9.5-10
5A
Skull Crusher
3
12 reps
RPE 9.5-10
5B
Hammer Curl
3
12 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
RPE 8.5-9.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5-9.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 9-9.5
4
Nordic Curl
4
AMRAP
RPE 9.5
5
Seated Calf Raise
4
12 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
RPE 8.5-9.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5-9.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 9-9.5
4
Nordic Curl
4
AMRAP
RPE 9.5
5
Seated Calf Raise
4
12 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
RPE 8.5-9.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5-9.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 9-9.5
4
Nordic Curl
4
AMRAP
RPE 9.5
5
Seated Calf Raise
4
12 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
RPE 8.5-9.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5-9.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 9-9.5
4
Nordic Curl
4
AMRAP
RPE 9.5
5
Seated Calf Raise
4
12 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8.5-9.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5-9.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9-9.5
4
Nordic Curl
3
AMRAP
RPE 9.5
5
Seated Calf Raise
3
12 reps
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 8.5-9.5
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 9.5
3A
Bench Press (Dumbbell)
4
8 reps
RPE 9-9.5
3B
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 9-9.5
4A
One Arm Lateral Raise (Cable)
3
12 reps
RPE 9.5-10
4B
Chest Fly (Cable)
3
12 reps
RPE 9.5-10
5A
Preacher Curl (Barbell)
4
12 reps
RPE 9.5-10
5B
Tricep Rope Push Down (Cable)
4
12 reps
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 8.5-9.5
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 9.5
3A
Bench Press (Dumbbell)
4
8 reps
RPE 9-9.5
3B
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 9-9.5
4A
One Arm Lateral Raise (Cable)
3
12 reps
RPE 9.5-10
4B
Chest Fly (Cable)
3
12 reps
RPE 9.5-10
5A
Preacher Curl (Barbell)
4
12 reps
RPE 9.5-10
5B
Tricep Rope Push Down (Cable)
4
12 reps
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 8.5-9.5
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 9.5
3A
Bench Press (Dumbbell)
4
8 reps
RPE 9-9.5
3B
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 9-9.5
4A
One Arm Lateral Raise (Cable)
3
12 reps
RPE 9.5-10
4B
Chest Fly (Cable)
3
12 reps
RPE 9.5-10
5A
Preacher Curl (Barbell)
4
12 reps
RPE 9.5-10
5B
Tricep Rope Push Down (Cable)
4
12 reps
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 8.5-9.5
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 9.5
3A
Bench Press (Dumbbell)
4
8 reps
RPE 9-9.5
3B
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 9-9.5
4A
One Arm Lateral Raise (Cable)
3
12 reps
RPE 9.5-10
4B
Chest Fly (Cable)
3
12 reps
RPE 9.5-10
5A
Preacher Curl (Barbell)
4
12 reps
RPE 9.5-10
5B
Tricep Rope Push Down (Cable)
4
12 reps
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 8.5-9.5
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9.5
3A
Bench Press (Dumbbell)
3
8 reps
RPE 9-9.5
3B
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 9-9.5
4A
One Arm Lateral Raise (Cable)
2
12 reps
RPE 9.5-10
4B
Chest Fly (Cable)
2
12 reps
RPE 9.5-10
5A
Preacher Curl (Barbell)
3
12 reps
RPE 9.5-10
5B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
7 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
4
8 reps
RPE 8.5-9.5
3
Lying Leg Curl
4
10 reps
RPE 9.5
4
Goblet Squat
4
12 reps
RPE 9.5-10
5
Seated Calf Raise
4
12 reps
RPE 9.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
7 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
4
8 reps
RPE 8.5-9.5
3
Lying Leg Curl
4
10 reps
RPE 9.5
4
Goblet Squat
4
12 reps
RPE 9.5-10
5
Seated Calf Raise
4
12 reps
RPE 9.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
7 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
4
8 reps
RPE 8.5-9.5
3
Lying Leg Curl
4
10 reps
RPE 9.5
4
Goblet Squat
4
12 reps
RPE 9.5-10
5
Seated Calf Raise
4
12 reps
RPE 9.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
7 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
4
8 reps
RPE 8.5-9.5
3
Lying Leg Curl
4
10 reps
RPE 9.5
4
Goblet Squat
4
12 reps
RPE 9.5-10
5
Seated Calf Raise
4
12 reps
RPE 9.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
7 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
3
8 reps
RPE 8.5-9.5
3
Lying Leg Curl
3
10 reps
RPE 9.5
4
Goblet Squat
3
12 reps
RPE 9.5-10
5
Seated Calf Raise
3
12 reps
RPE 9.5-10
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 Curl4 Sets
AMRAP
@9.5
5
Seated Calf Raise4 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 Pull3 Sets
10 Reps
@9.5-10
5A
Skull Crusher4 Sets
12 Reps
@9.5-10
5B
Hammer Curl4 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 Curl4 Sets
10 Reps
@9.5
4
Goblet Squat4 Sets
12 Reps
@9.5-10
5
Seated Calf Raise4 Sets
12 Reps
@9.5-10