DUALITY week 6-10 | Workout Programs | Boostcamp App |

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

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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