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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 01, 2025 07:05
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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
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