Dauda style
Transform your physique in just 4 weeks with Dauda Style—advanced bodybuilding that pushes your limits and sculpts your dream body.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 8–12 reps |
| 2 | T-Bar Row | 3 | 8 reps |
| 3 | Seated Row (Machine) | 2 | 10 reps |
| 4 | High Row | 2 | 10 reps |
| Superset | |||
| 5A | Standing Pullover (Cable) | 3 | AMRAP |
| 5B | Seated Row (Cable) | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shoulder Press (Plate Loaded) | 3 | 8 reps |
| Superset | |||
| 2A | Behind-The-Neck Press (Smith Machine) | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 2B | Partial Lateral Raise (Cable) | 3 | 10 reps |
| Superset | |||
| 3A | One Arm Lateral Raise (Cable) | 3 | 12 reps |
| 3B | Single Arm Rear Delt Cable Fly | 3 | 12 reps |
| Superset | |||
| 4A | Lateral Raise (Machine) | 3 | 12 reps |
| 4B | Rear Delt Fly (Machine) | 3 | 12 reps |
| Superset | |||
| 5A | Tricep Pushdown (Cable) | 2 | AMRAP |
| 5B | Bicep Curl (Cable) | 2 | AMRAP |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Belt Squat | 1 | 10 reps | @8 |
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @10 | ||
| 1B | Leg Extension | 1 | 15 reps | @8 |
| 2 | 15 reps | @10 | ||
| 2 | Leg Press (45 Degrees) | 2 | 8–12 reps | @10 |
| 3 | Romanian Deadlift (Trap Bar) | 3 | 10 reps | — |
| 4 | Lying Leg Curl | 3 | 10 reps | — |
| Superset | ||||
| 5A | Hip Adductor (Machine) | 2 | AMRAP | — |
| 5B | Hip Abductor (Machine) | 2 | AMRAP | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 1 | 6–8 reps | @8 |
| 1 | 6–8 reps | @10 | ||
| 2 | Chest Press (Machine) | 1 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| 3 | Chest Fly (Machine) | 3 | AMRAP | — |
| 4 | Pec Deck (Machine) | 2 | AMRAP | — |
| Superset | ||||
| 5A | Overhead Tricep Extension (Cable) | 3 | AMRAP | — |
| 5B | Preacher Curl (Machine) | 3 | AMRAP | — |
| Superset | ||||
| 6A | Tricep Extension (Cable) | 2 | AMRAP | — |
| 6B | Bayesian Curl | 2 | AMRAP | — |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Dauda style is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Dauda style is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Dauda style is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
