Build Session

Time to Complete

Difficulty Level

Sessions per Week

Build Session

Bench Squat – Kettlebell | 3 Sets, 10 Reps, 30 Seconds Rest Inbetween Sets

Single Leg Hip Thrusts | 3 Sets, 10 Reps, 30 Seconds Rest Inbetween Sets 

Single Leg Kettlebell Deadlift| 3 Sets, 8 Reps, 30 Seconds Rest Inbetween Sets

Banned Triplanar Toe Taps | 3 Sets, 10 Reps, 30 Seconds Rest Inbetween Sets 

Paloff Press | 3 Sets, 10 Reps, 30 Seconds Rest Inbetween Sets

Side Plank | 2 Sets, 1 min Isometric, 30Seconds Rest Inbetween Sets

Hollow Hold | 3 Sets, 20 Seconds on, 10 Seconds off

Wall Sit | 1 Sets, 1 min Isometric

Intermediate Upper Lower Split

Time to Complete

Difficulty Level

Sessions per Week

Upper Body A

Bench Press | 5 Sets, 5 Reps, 3 min Rest Inbetween Sets

Bent Over Barbell Row | 5 Sets, 5 Reps, 3 min Rest Inbetween Sets

Bench Dips| 4 Sets, 8-12 Reps, 60 Seconds Rest Inbetween Sets

Pec Deck | 4 Sets, 12 Reps, 60 Seconds Rest Inbetween Sets

Wide Grip Lat Pull Down | 2 Sets, 8-12 Reps, 2 min Rest Inbetween Sets

Overhead Tricep Extension | 3 Sets, 8-12 Reps, 60 Seconds Rest Inbetween Sets 

Alternating Dumbbell Curl | 3 Sets, 10 Reps, 60 Seconds Rest Inbetween Sets

Cable Rear Delt Flys | 3 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets

Dumbbell Laterals | 3 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets

Legs A

Squat | 5 Sets, 5 Reps, 3 min Rest Inbetween Sets

Leg Press| 3 Sets, 10 Reps, 2 min Rest Inbetween Sets 

Leg Extension | 4 Sets, 12-15 Reps, 60 Seconds Rest Inbetween Sets

Lying Leg Curl | 4 Sets, 12-15 Reps, 60 Seconds Rest Inbetween Sets 

Standing Calf Raise | 4 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets

Medicine Ball Crunches| 3 Sets, 10-15  Reps, 45 Seconds Rest Inbetween Sets 

Upper Body B

Incline Bench Press | 4 Sets, 8-12 Reps, 2 min Rest Inbetween Sets

Plate loaded T-Bar Row | 4 Sets, 8-12 Reps, 2 minRest Inbetween Sets

Neutral Grip Assisted / Bodyweight Pull Ups | 3 Sets, 8 Reps, 90 Seconds Rest Inbetween Sets

Shoulder Press Machine | 4 Sets, 8-12 Reps, 90 Seconds Rest Inbetween Sets

Supinated MAG Grip Cable Row | 3 Sets, 10-15 Reps, 90 Seconds Rest Inbetween Sets

Incline Bench Dumbbell Curl | 3 Sets, 10-15 Reps, 60 Seconds Rest Inbetween Sets

Rear Delt Pec Deck | 3 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets

Cable Laterals | 3 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets

Legs B

Deadlifts| 5 Sets, 5 Reps, 3 min Rest Inbetween Sets

Romanian Deadlift| 3 Sets, 8 Reps, 2 min Rest Inbetween Sets 

Leg Press| 3 Sets, 10 Reps, 2 min Rest Inbetween Sets 

Leg Extension | 4 Sets, 12-15 Reps, 60 Seconds Rest Inbetween Sets

Lying Leg Curl | 4 Sets, 12-15 Reps, 60 Seconds Rest Inbetween Sets 

Standing Calf Raise | 4 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets

Medicine Ball Crunches| 3 Sets, 10-15  Reps, 45 Seconds Rest Inbetween Sets 

Beginner Push Pull Legs

Time to Complete

Difficulty Level

Sessions per Week

Push Day

Bench Press | 5 Sets, 5 Reps, 3 min Rest Inbetween Sets

Incline Dumbbell Press | 4 Sets, 8 Reps, 2 min Rest Inbetween Sets 

Pec Deck | 4 Sets, 12 Reps, 60 Seconds Rest Inbetween Sets

Overhead Tricep Extension | 3 Sets, 8-12 Reps, 60 Seconds Rest Inbetween Sets 

Tricep Pushdown | 3 Sets, 10-15 Reps, 60 Seconds Rest Inbetween Sets

Pull Day

Bent Over Barbell Row | 5 Sets, 5 Reps, 3 min Rest Inbetween Sets

Wide Grip Lat Pull Down | 2 Sets, 8-12 Reps, 2 min Rest Inbetween Sets

Supinated MAG Grip Cable Row | 3 Sets, 10-15 Reps, 2 min Rest Inbetween Sets

Plate loaded T-Bar Row | 2 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets

Neutral Grip Assisted / Bodyweight Pull Ups | 3 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets

Cable Rear Delt Flys | 3 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets

Alternating Dumbbell Curl | 3 Sets, 10 Reps, 60 Seconds Rest Inbetween Sets

Incline Bench Dumbbell Curl | 3 Sets, 10-15 Reps, 60 Seconds Rest Inbetween Sets

Legs

Squat | 5 Sets, 5 Reps, 3 min Rest Inbetween Sets

Leg Press| 3 Sets, 10 Reps, 2 min Rest Inbetween Sets 

Romanian Deadlift| 3 Sets, 8 Reps, 2 min Rest Inbetween Sets 

Leg Extension | 4 Sets, 12-15 Reps, 60 Seconds Rest Inbetween Sets

Lying Leg Curl | 4 Sets, 12-15 Reps, 60 Seconds Rest Inbetween Sets 

Standing Calf Raise | 4 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets

Medicine Ball Crunches| 3 Sets, 10-15  Reps, 45 Seconds Rest Inbetween Sets 

Advanced Push Pull Legs

Time to Complete

Difficulty Level

Sessions per Week

Push Day A

Flat Barbell Bench Press | 4 Sets, 6-10 Reps, 3 min Rest Inbetween Sets

Incline Dumbbell Press | 4 Sets, 8-12 Reps, 2 min Rest Inbetween Sets 

Machine Chest Press | 3 Sets, 8-12 Reps, 2 min Rest Inbetween Sets

Pec Deck | 3 Sets, 12-15 Reps, 60 Seconds Rest Inbetween Sets

Overhead Tricep Extension | 3 Sets, 8-12 Reps, 60 Seconds Rest Inbetween Sets 

Tricep Pushdown | 3 Sets, 10-15 Reps, 60 Seconds Rest Inbetween Sets

Dumbbell Lateral Raise | 4 Sets, 8-12 Reps, 90 Seconds Rest Inbetween Sets

Pull Day A

Bent Over Barbell Row | 4 Sets, 6-8 Reps, 3 min Rest Inbetween Sets

Wide Grip Lat Pull Down | 2 Sets, 8-12 Reps, 2 min Rest Inbetween Sets

Supinated MAG Grip Cable Row | 3 Sets, 10-15 Reps, 2 min Rest Inbetween Sets

Plate loaded T-Bar Row | 2 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets

Neutral Grip Weighted Pull Ups | 3 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets

Cable Rear Delt Flys | 3 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets

Alternating Dumbbell Curl | 3 Sets, 10 Reps, 60 Seconds Rest Inbetween Sets

Incline Bench Dumbbell Curl | 3 Sets, 10-15 Reps, 60 Seconds Rest Inbetween Sets

Leg Day A

Squat | 4 Sets, 6-10 Reps, 3 min Rest Inbetween Sets

Leg Press| 4 Sets, 10-12 Reps, 2 min Rest Inbetween Sets 

Hyperextensions or GHR | 3 Sets, 8 Reps, 2 min Rest Inbetween Sets 

Leg Extension | 4 Sets, 12-15 Reps, 60 Seconds Rest Inbetween Sets

Lying Leg Curl | 4 Sets, 12-15 Reps, 60 Seconds Rest Inbetween Sets 

Standing Calf Raise | 4 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets

Medicine Ball Crunches| 3 Sets, 10-15  Reps, 45 Seconds Rest Inbetween Sets 

OFF

 

Push Day B

Incline Barbell Bench Press | 4 Sets, 6-10 Reps, 3 min Rest Inbetween Sets

Flat Dumbbell Press | 3 Sets, 8-12 Reps, 2 min Rest Inbetween Sets 

Machine Shoulder Press | 3 Sets, 8-12 Reps, 2 min Rest Inbetween Sets

Neutral Swiss Bar Close Grip Press | 2 Sets, 8-12 Reps, 2 min Rest Inbetween Sets

Pec Deck | 3 Sets, 12-15 Reps, 60 Seconds Rest Inbetween Sets

Tricep Bar Skull Crushers | 3 Sets, 8-12 Reps, 60 Seconds Rest Inbetween Sets 

Single Arm Pushdowns | 2 Sets, 10-15 Reps, 60 Seconds Rest Inbetween Sets

Cable Lateral Raise | 4 Sets, 8-12 Reps, 90 Seconds Rest Inbetween Sets

Pull Day B

 

Supinated MAG Grip Down | 4 Sets, 8-12 Reps, 2 min Rest Inbetween Sets

Plate loaded T-Bar Row | 4 Sets, 8 Reps, 2 min Rest Inbetween Sets

Weighted Overhand Pull Ups | 3 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets

Single Arm Cable Row | 3 Sets, 10-15 Reps, 2 min Rest Inbetween Sets

Rope Pull over | 4 Sets, 10-15 Reps, 2 min Rest Inbetween Sets

Rear Delt Pec Deck| 3 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets

Rope Hammer Curl | 3 Sets, 10 Reps, 60 Seconds Rest Inbetween Sets

Incline Cable Curl | 3 Sets, 10-15 Reps, 60 Seconds Rest Inbetween Sets

Leg Day B

Deadlift| 2 Sets, 6-10 Reps, 3 min Rest Inbetween Sets

Romanian Deadlift| 4 Sets, 6-10 Reps, 3 min Rest Inbetween Sets

Leg Press | 4 Sets, 10-12 Reps, 2 min Rest Inbetween Sets 

Machine Hip Thrust | 3 Sets, 8 Reps, 2 min Rest Inbetween Sets 

Leg Extension | 4 Sets, 12-15 Reps, 60 Seconds Rest Inbetween Sets

Lying Leg Curl | 4 Sets, 12-15 Reps, 60 Seconds Rest Inbetween Sets 

Standing Calf Raise | 4 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets

Hanging Leg Raises| 3 Sets, 10-15  Reps, 45 Seconds Rest Inbetween Sets 

OFF

 

3 Day Cardio Burn Program

Time to Complete

Difficulty Level

Sessions per Week

Core / Cardio

Superset: Burpess & Mountain Climbers | 3 Sets, 10-20 Reps, 30 Seconds Rest Inbetween Sets

Medicine Ball Slams | 4 Sets, 20 Reps, 30 Seconds Rest Inbetween Sets

Squat Jumps | 4 Sets, 20 Reps, 15Seconds Rest Inbetween Sets

Superset: Flutter Kicks & Leg Raises | 3 Sets, 10-20 Reps, 30 Seconds Rest Inbetween Sets

Superset: Crunches & Russian Twists | 3 Sets, 10-20 Reps, 30 Seconds Rest Inbetween Sets

Kettlebell Swings | 3 Sets, 20 Reps, 15Seconds Rest Inbetween Sets

Battlerope Slams | 4 Sets, 20 Seconds on 10 Seconds OFF

Core / Cardio

Medicine Ball Slams | 4 Sets, 20 Reps, 30 Seconds Rest Inbetween Sets

Push Ups | 3 Sets, 10 Reps, 30 Seconds Rest Inbetween Sets

Kettlebell Row | 5 Sets, 10 Reps, 30 Seconds Rest Inbetween Sets

Kettlebell Single Arm Overhead Press| 3 Sets, 10 Reps each arm, 30 Seconds Rest Inbetween Sets

Front Plate Hold | 3 Sets, 20 Second Hold, 10 Seconds Rest Inbetween Sets

Battlerope Slams | 4 Sets, 20 Seconds on 10 Seconds OFF

Core / Cardio

 

Superset: Kettlebell Pause Squat & Squat Jumps | 4 Sets, 8-12 Reps, 30 Seconds Rest Inbetween Sets

Kettlebell Hip Thrust | 3 Sets, 20 Reps, 30 Seconds Rest Inbetween Sets

Walking Lunge | 3 Sets, 15 Reps each leg, 30 Seconds Rest Inbetween Sets

Step up | 4 Sets, 20 Reps each leg 30 Seconds Rest Inbetween Sets

Sled Push  | 5 Sets, 30 Reps each leg 30 Seconds Rest Inbetween Sets

Building Muscle – 4 Day Split

Time to Complete

Difficulty Level

Sessions per Week

Back and Biceps

Machine Row | 3 Sets, 8 Reps, 2 min Rest Inbetween Sets

Close Grip Pulldown | 2 Sets, 12 Reps, 2 min Rest Inbetween Sets 

Bench Dumbbell Row| 2 Sets, 8 Reps, 2 min Rest Inbetween Sets

Reverse Machine Fly | 3 Sets, 12 Reps, 2 min Rest Inbetween Sets 

Rope Face Pull | 2 Sets, 12 Reps, 90 Seconds Rest Inbetween Sets

EZ Bar Curl | 3 Sets, 12 Reps, 90 Seconds Rest Inbetween Sets

Hammer Curl | 3 Sets, 12 Reps, 90 Seconds Rest Inbetween Sets

Chest and Triceps

Bench Press | 3 Sets, 8 Reps, 2 min Rest Inbetween Sets

 

Incline Dumbbell Press | 3 Sets, 8 Reps, 2 min Rest Inbetween Sets

Chest Fly Machine | 3 Sets, 12 Reps, 2 min Rest Inbetween Sets

Barbell Overhead Press | 2 Sets, 8 Reps, 2 min Rest Inbetween Sets

Dumbbell Single Arm Press | 3 Sets, 10 Reps, 2 min Rest Inbetween Sets 

Cable Tricep Extension | 2 Sets, 12 Reps, 90 Seconds Rest Inbetween Sets

Dumbbell Skullcrushers | 2 Sets, 12 Reps, 90 Seconds Rest Inbetween Sets

Legs

Squats| 4 Sets, 8 Reps, 3 min Rest Inbetween Sets

Leg Press| 3 Sets, 8 Reps, 2 min Rest Inbetween Sets

Leg Extension | 3 Sets, 12 Reps, 60 Seconds Rest Inbetween Sets 

Machine Hip Thrust | 4 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets

Hamstring Curl | 4 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets 

Step up | 2 Sets, 12 Reps, 45Seconds Rest Inbetween Sets

Shoulders and Core

Dumbbell Shoulder Press| 3 Sets, 8 Reps, 2 min Seconds Rest Inbetween Sets

Machine Shoulder Press (Neutral Grip) | 3 Sets, 12 Reps, 90 Seconds Rest Inbetween Sets 

Dumbbell Lateral raise | 3 Sets, 12 Reps, 45 Seconds Rest Inbetween Sets

Cable Front Raise (Rope) | 3 Sets, 12 Reps, 45 Seconds Rest Inbetween Sets

Cable Rear delt Reverse Fly | 3 Sets, 10 Reps, 45 Seconds Rest Inbetween Sets 

Sit Up – Medicine Ball | 2 Sets, 12 Reps, 20 Seconds Rest Inbetween Sets

Leg Raise | 2 Sets, 12 Reps, 20 Seconds Rest Inbetween Sets

Russian Twist | 2 Sets, 12 Reps, 20 Seconds Rest Inbetween Sets

Plank | 1 Sets, 45 Second Isometric

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