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DUP high frequency bench with total body.

by Casey S.

Program Description

Elevate your strength game with the **DUP High Frequency Bench with Total Body** program! Over the course of 4 weeks, you'll engage in 16 intense training sessions designed to boost your bench press and overall strength. This program incorporates a mix of compound lifts, including squats, deadlifts, and bench presses, ensuring a balanced approach to total body development. With a focus on progressive overload and varied intensity, you'll challenge your muscles and see measurable gains. Get ready to push your limits and achieve your fitness goals!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 01, 2025 05:11
  • Last Edited
    Aug 03, 2025 03:16

Summary

Elevate your strength game with the DUP High Frequency Bench program, designed for serious lifters looking to maximize their gains in just 4 weeks. This 4-day-a-week regimen focuses on high-frequency bench pressing while incorporating total body movements to ensure balanced development. With a mix of barbell and bodyweight exercises, you’ll build muscle and enhance your overall performance. Get ready to push your limits and achieve new personal bests in both strength and endurance!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.2%
Front Delts
12.4%
Middle Delts
10.5%
Chest
10.1%
Quadriceps
9.8%
Abs
8.8%
Glutes
7.7%
Hamstrings
5.6%
Upper Back
5.3%
Lats
3.7%
Biceps
3.7%
Adductors
3.4%
Rear Delts
2%
Calves
2%
Lower Back
1.4%
Forearms
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Barbell)
4
8 reps
65%
2
Bench Press (Barbell)
3
10 reps
60%
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
4
Lat Pulldown
3
12 reps
RPE 6
5
Plank
3
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
70%
2
Bench Press (Barbell)
4
8 reps
65%
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Plank
3
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
1 reps
5 reps
90%
75%
2
Bench Press (Barbell)
3
5 reps
75%
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Plank
3
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Bench Press (Barbell)
3
5 reps
80%
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9
5
Plank
3
1 mins
RPE 6
6
Squat (Barbell)
1
AMRAP
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
65%
2
Deadlift (Barbell)
5
5 reps
70%
3
Bent Over Row (Barbell)
3
10 reps
RPE 6
4
Hanging Leg Raise
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
6 reps
70%
2
Deadlift (Barbell)
6
4 reps
75%
3
Bent Over Row (Barbell)
3
10 reps
RPE 7
4
Hanging Leg Raise
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5
1 reps
5 reps
85%
75%
2
Deadlift (Barbell)
1
5
1 reps
3 reps
85%
80%
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Hanging Leg Raise
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
80%
2
Deadlift (Barbell)
3
3 reps
80%
3
Bent Over Row (Barbell)
3
10 reps
RPE 9
4
Hanging Leg Raise
3
12 reps
RPE 9
5
Overhead Press (Barbell)
1
AMRAP
85%
6
Deadlift (Barbell)
1
AMRAP
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Platz Squat
4
8 reps
60%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
4
Face Pull
3
15 reps
RPE 6
5
Standing Calf Raise
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Platz Squat
5
6 reps
65%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6
1 reps
4 reps
90%
80%
2
Platz Squat
5
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Platz Squat
6
3 reps
75%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Bench Press (Barbell)
1
AMRAP
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
60%
2
Bench Press (Paused)
5
5 reps
70%
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
4
Tricep Pushdown (Cable)
3
15 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
65%
2
Bench Press (Paused)
3
8 reps
65%
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
15 reps
RPE 7
5
Hammer Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
6 reps
70%
2
Bench Press (Paused)
3
3 reps
80%
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5
Hammer Curl
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
80%
2
Bench Press (Paused)
3
5 reps
80%
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Bench Press (Paused)
1
AMRAP
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
65%
2
Bench Press (Barbell)
3 Sets
10 Reps
60%
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@6
4
Lat Pulldown
3 Sets
12 Reps
@6
5
Plank
3 Sets
1 mins
@6
Day 2
1
Overhead Press (Barbell)
4 Sets
8 Reps
65%
2
Deadlift (Barbell)
5 Sets
5 Reps
70%
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@6
4
Hanging Leg Raise
3 Sets
12 Reps
@6
Day 3
1
Bench Press (Barbell)
4 Sets
6 Reps
70%
2
Platz Squat
4 Sets
8 Reps
60%
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6
4
Face Pull
3 Sets
15 Reps
@6
5
Standing Calf Raise
3 Sets
15 Reps
@6
Day 4
1
Overhead Press (Barbell)
3 Sets
10 Reps
60%
2
Bench Press (Paused)
5 Sets
5 Reps
70%
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
@6
5
Hammer Curl
3 Sets
12 Reps
@6