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Dauda style

by ConT
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Program Description

**Dauda Style** is a comprehensive 4-week bodybuilding program designed for advanced lifters seeking to maximize muscle growth and strength. With 16 intense sessions, each lasting around 60 minutes, you'll engage in a variety of exercises targeting all major muscle groups using a full gym setup. Expect to push your limits with a mix of compound and isolation movements, ensuring optimal muscle engagement and hypertrophy. Get ready to elevate your training and achieve impressive results!

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 16, 2026 03:52
  • Last Edited
    Mar 16, 2026 04:13
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.2%
Front Delts
10.9%
Triceps
10.9%
Lats
9.3%
Middle Delts
8.7%
Biceps
8%
Chest
7.7%
Quadriceps
7.1%
Hamstrings
7.1%
Rear Delts
6.7%
Glutes
5.8%
Abductors
1.9%
Forearms
1.6%
Adductors
1.3%
Lower Back
1%
Abs
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
5A
Standing Pullover (Cable)
3
AMRAP
-
5B
Seated Row (Cable)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
5A
Standing Pullover (Cable)
3
AMRAP
-
5B
Seated Row (Cable)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
5A
Standing Pullover (Cable)
3
AMRAP
-
5B
Seated Row (Cable)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
5A
Standing Pullover (Cable)
3
AMRAP
-
5B
Seated Row (Cable)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8 reps
-
2A
Behind-The-Neck Press (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2B
Partial Lateral Raise (Cable)
3
10 reps
-
3A
One Arm Lateral Raise (Cable)
3
12 reps
-
3B
Single Arm Rear Delt Cable Fly
3
12 reps
-
4A
Lateral Raise (Machine)
3
12 reps
-
4B
Rear Delt Fly (Machine)
3
12 reps
-
5A
Tricep Pushdown (Cable)
2
AMRAP
-
5B
Bicep Curl (Cable)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8 reps
-
2A
Behind-The-Neck Press (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2B
Partial Lateral Raise (Cable)
3
10 reps
-
3A
One Arm Lateral Raise (Cable)
3
12 reps
-
3B
Single Arm Rear Delt Cable Fly
3
12 reps
-
4A
Lateral Raise (Machine)
3
12 reps
-
4B
Rear Delt Fly (Machine)
3
12 reps
-
5A
Tricep Pushdown (Cable)
2
AMRAP
-
5B
Bicep Curl (Cable)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8 reps
-
2A
Behind-The-Neck Press (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2B
Partial Lateral Raise (Cable)
3
10 reps
-
3A
One Arm Lateral Raise (Cable)
3
12 reps
-
3B
Single Arm Rear Delt Cable Fly
3
12 reps
-
4A
Lateral Raise (Machine)
3
12 reps
-
4B
Rear Delt Fly (Machine)
3
12 reps
-
5A
Tricep Pushdown (Cable)
2
AMRAP
-
5B
Bicep Curl (Cable)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8 reps
-
2A
Behind-The-Neck Press (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2B
Partial Lateral Raise (Cable)
3
10 reps
-
3A
One Arm Lateral Raise (Cable)
3
12 reps
-
3B
Single Arm Rear Delt Cable Fly
3
12 reps
-
4A
Lateral Raise (Machine)
3
12 reps
-
4B
Rear Delt Fly (Machine)
3
12 reps
-
5A
Tricep Pushdown (Cable)
2
AMRAP
-
5B
Bicep Curl (Cable)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Trap Bar)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5A
Hip Adductor (Machine)
2
AMRAP
-
5B
Hip Abductor (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Trap Bar)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5A
Hip Adductor (Machine)
2
AMRAP
-
5B
Hip Abductor (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Trap Bar)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5A
Hip Adductor (Machine)
2
AMRAP
-
5B
Hip Abductor (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Trap Bar)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5A
Hip Adductor (Machine)
2
AMRAP
-
5B
Hip Abductor (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Chest Press (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
3
AMRAP
-
4
Pec Deck (Machine)
2
AMRAP
-
5A
Overhead Tricep Extension (Cable)
3
AMRAP
-
5B
Preacher Curl (Machine)
3
AMRAP
-
6A
Tricep Extension (Cable)
2
AMRAP
-
6B
Bayesian Curl
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Chest Press (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
3
AMRAP
-
4
Pec Deck (Machine)
2
AMRAP
-
5A
Overhead Tricep Extension (Cable)
3
AMRAP
-
5B
Preacher Curl (Machine)
3
AMRAP
-
6A
Tricep Extension (Cable)
2
AMRAP
-
6B
Bayesian Curl
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Chest Press (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
3
AMRAP
-
4
Pec Deck (Machine)
2
AMRAP
-
5A
Overhead Tricep Extension (Cable)
3
AMRAP
-
5B
Preacher Curl (Machine)
3
AMRAP
-
6A
Tricep Extension (Cable)
2
AMRAP
-
6B
Bayesian Curl
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Chest Press (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
3
AMRAP
-
4
Pec Deck (Machine)
2
AMRAP
-
5A
Overhead Tricep Extension (Cable)
3
AMRAP
-
5B
Preacher Curl (Machine)
3
AMRAP
-
6A
Tricep Extension (Cable)
2
AMRAP
-
6B
Bayesian Curl
2
AMRAP
-
Week 1
1 / 4 Weeks
Day 1
1
Lat Pulldown
3 Sets
8-12 Reps
-
2
T-Bar Row
3 Sets
8 Reps
-
3
Seated Row (Machine)
2 Sets
10 Reps
-
4
High Row
2 Sets
10 Reps
-
5A
Standing Pullover (Cable)
3 Sets
AMRAP
-
5B
Seated Row (Cable)
3 Sets
AMRAP
-
Day 2
1
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
-
2A
Behind-The-Neck Press (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
2B
Partial Lateral Raise (Cable)
3 Sets
10 Reps
-
3A
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
-
3B
Single Arm Rear Delt Cable Fly
3 Sets
12 Reps
-
4A
Lateral Raise (Machine)
3 Sets
12 Reps
-
4B
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
5A
Tricep Pushdown (Cable)
2 Sets
AMRAP
-
5B
Bicep Curl (Cable)
2 Sets
AMRAP
-
Day 3
1A
Belt Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@8
@9
@10
1B
Leg Extension
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
2
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@10
3
Romanian Deadlift (Trap Bar)
3 Sets
10 Reps
-
4
Lying Leg Curl
3 Sets
10 Reps
-
5A
Hip Adductor (Machine)
2 Sets
AMRAP
-
5B
Hip Abductor (Machine)
2 Sets
AMRAP
-
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@10
2
Chest Press (Machine)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
3
Chest Fly (Machine)
3 Sets
AMRAP
-
4
Pec Deck (Machine)
2 Sets
AMRAP
-
5A
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
-
5B
Preacher Curl (Machine)
3 Sets
AMRAP
-
6A
Tricep Extension (Cable)
2 Sets
AMRAP
-
6B
Bayesian Curl
2 Sets
AMRAP
-