logo
BoostcampPNG

L Dubois (UPDATED)

by xavier A.
2 athletes joined

Program Description

UPDATED L DUBOIS PROGRAM

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 27, 2025 05:46
  • Last Edited
    Jun 18, 2025 12:02

Summary

The L Dubois (UPDATED) program is a dynamic 4-week strength training journey designed for those ready to elevate their fitness game. Committing just three days a week, you'll engage in a balanced mix of bodyweight, dumbbell, and cable exercises targeting all major muscle groups, including chest, back, arms, legs, and core. Each session encourages progressive overload, pushing you to add reps and decrease assistance as you build strength and confidence. Equip yourself with a full gym and get ready to transform your physique while developing functional strength!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.5%
Front Delts
10.4%
Abs
10.4%
Chest
8.9%
Lats
8%
Upper Back
8%
Biceps
8%
Glutes
7.7%
Middle Delts
7.4%
Quadriceps
7.4%
Hamstrings
4.5%
Lower Back
2.7%
Adductors
2.4%
Forearms
0.9%
Rear Delts
0.9%
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
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
Push Up
3
-
2
Pull-Up (Assisted)
3
-
3
Bicep Curl (Barbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Abs Crunch (Weighted)
3
-
7
Superman
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Lunge (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Row (Cable)
3
-
5
Overhead Press (Dumbbell)
2
-
6
Lying Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Pull-Up (Assisted)
3
-
3
Bicep Curl (Barbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Abs Crunch (Weighted)
3
-
7
Superman
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Lunge (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Row (Cable)
3
-
5
Overhead Press (Dumbbell)
2
-
6
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Lunge (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Row (Cable)
3
-
5
Overhead Press (Dumbbell)
2
-
6
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Pull-Up (Assisted)
3
-
3
Bicep Curl (Barbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Abs Crunch (Weighted)
3
-
7
Superman
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Lunge (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Row (Cable)
3
-
5
Overhead Press (Dumbbell)
2
-
6
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Pull-Up (Assisted)
3
-
3
Bicep Curl (Barbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Abs Crunch (Weighted)
3
-
7
Superman
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Pull-Up (Assisted)
3
-
3
Bicep Curl (Barbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Abs Crunch (Weighted)
3
-
7
Superman
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Lunge (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Row (Cable)
3
-
5
Overhead Press (Dumbbell)
2
-
6
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Pull-Up (Assisted)
3
-
3
Bicep Curl (Barbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Abs Crunch (Weighted)
3
-
7
Superman
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Lunge (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Row (Cable)
3
-
5
Overhead Press (Dumbbell)
2
-
6
Lying Leg Raise
3
-
Week 1
1 / 4 Weeks
Day 1
1
Push Up
3 Sets
-
2
Pull-Up (Assisted)
3 Sets
-
3
Bicep Curl (Barbell)
3 Sets
-
4
Tricep Pushdown (Cable)
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
6
Abs Crunch (Weighted)
3 Sets
-
7
Superman
3 Sets
-
Day 2
1
Squat (Dumbbell)
3 Sets
-
2
Lunge (Dumbbell)
2 Sets
-
3
Incline Bench Press (Dumbbell)
3 Sets
-
4
Seated Row (Cable)
3 Sets
-
5
Overhead Press (Dumbbell)
2 Sets
-
6
Lying Leg Raise
3 Sets
-
Day 3
1
Push Up
3 Sets
-
2
Pull-Up (Assisted)
3 Sets
-
3
Bicep Curl (Barbell)
3 Sets
-
4
Tricep Pushdown (Cable)
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
6
Abs Crunch (Weighted)
3 Sets
-
7
Superman
3 Sets
-