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!

Muscle Engagement

Front

Back

MuscleSet

Front Delts

13.8%

Triceps

12.1%

Upper Back

11.5%

Chest

11.5%

Lats

9.2%

Quadriceps

8.6%

Middle Delts

8.6%

Glutes

6.9%

Hamstrings

5.2%

Biceps

4.6%

Lower Back

3.4%

Calves

2.9%

Abs

1.7%

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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