DUP high frequency bench with total body.

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!

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!

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Lat Pulldown

Plank

Overhead Press (Barbell)

Deadlift (Barbell)

Bent Over Row (Barbell)

Hanging Leg Raise

Platz Squat

Incline Bench Press (Dumbbell)

Face Pull

Standing Calf Raise

Bench Press (Paused)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Hammer Curl

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