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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
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
6-8 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bent Over Row (Barbell)
4 Sets
4-6 Reps
@10
Day 2
1
Incline Bench Press (Barbell)
4 Sets
4-6 Reps
@10
Day 3
1
Hack Squat
3 Sets
4-6 Reps
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
@10
Day 5
1
Seated Calf Raise
1 Set
6-8 Reps
@10