DUDU

by Rafael T.

1 athletes joined

Program Description

dudu bombado a lenda

Program Overview

Level
Intermediate, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Jul 26, 2024 10:34
Last Edited
Jun 18, 2025 10:42

Summary

Unleash your strength with the DUDU program, a comprehensive 4-week training plan designed for dedicated lifters. With 5 workout days each week, you'll engage in a variety of compound and isolation exercises, including Bent Over Rows, Incline Bench Presses, and Hack Squats, all tailored to build muscle and enhance overall performance. This program utilizes a full gym setup, ensuring you have the tools needed to push your limits and achieve your fitness goals. Get ready to transform your physique and elevate your training!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Day 1

Bent Over Row (Barbell)

4-6 reps

RPE 10

Day 1

Bent Over Row (Barbell)

4-6 reps

RPE 10

Day 1

Bent Over Row (Barbell)

4-6 reps

RPE 10

Day 1

Bent Over Row (Barbell)

4-6 reps

RPE 10

Day 2

Incline Bench Press (Barbell)

4-6 reps

RPE 10

Day 2

Incline Bench Press (Barbell)

4-6 reps

RPE 10

Day 2

Incline Bench Press (Barbell)

4-6 reps

RPE 10

Day 2

Incline Bench Press (Barbell)

4-6 reps

RPE 10

Day 3

Hack Squat

4-6 reps

RPE 10

Day 3

Hack Squat

4-6 reps

RPE 10

Day 3

Hack Squat

4-6 reps

RPE 10

Day 3

Hack Squat

4-6 reps

RPE 10

Day 4

Seated Shoulder Press (Dumbbell)

5-8 reps

RPE 10

Day 4

Seated Shoulder Press (Dumbbell)

5-8 reps

RPE 10

Day 4

Seated Shoulder Press (Dumbbell)

5-8 reps

RPE 10

Day 4

Seated Shoulder Press (Dumbbell)

5-8 reps

RPE 10

Day 5

Seated Calf Raise

6-8 reps

RPE 10

Day 5

Seated Calf Raise

6-8 reps

RPE 10

Day 5

Seated Calf Raise

6-8 reps

RPE 10

Day 5

Seated Calf Raise

6-8 reps

RPE 10

Day 1

Bent Over Row (Barbell)

4 Sets

4-6 Reps

@10

Day 2

Incline Bench Press (Barbell)

4 Sets

4-6 Reps

@10

Day 3

Hack Squat

3 Sets

4-6 Reps

@10

Day 4

Seated Shoulder Press (Dumbbell)

3 Sets

5-8 Reps

@10

Day 5

Seated Calf Raise

1 Set

6-8 Reps

@10