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Workout Details

Duration: 6 weeks
Work per week: 5
Fitness level: Advanced
Equipment needed: Full Gym

Plan Details

Category: Get fit
Videos: 9
Nutrition plan: Yes
Supplement plan: Yes
Mobile app: Yes
6 Weeks of Work 6 Weeks of Work icon

6 Weeks of Work


The Duel Trainer was created specifically for training partners. For the next six weeks, get the best coaching to help you and your partner build muscle, strength, and competitive drive!

Lower-Body Dynamic Warm-Up

8 reps per leg
8 reps per leg
5 reps per leg
10 reps per leg
12 reps

Lower Body and Abs

5 sets, 12 reps
4 sets, 12 reps per leg
4 sets, 12 reps per leg
3 sets, 10 reps per hand
3 sets, 10 reps per side
3 sets, 15 reps

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Designed for Partners


In the Duel Trainer, your partner is going to be part of each and every set. They'll add unique resistance to the bar, help you through some heavy reps, and push you to the best training of your life!

New Techniques Each Week New Techniques Each Week icon

New Techniques Each Week


Get ready to use bread-and-butter bodybuilding movements in entirely new ways. Each week, you and your partner will be challenged with new and unique training protocols!

Success Stories

See What Others Have Achieved

Duel has changed thousands of lives. Here's what those who followed it have to say!

tebodambe99 testimonial

This is my favorite workout program ever!

3dragons testimonial

I loved this program. I felt the workouts in areas that have been neglected, especially the smaller groups that go unnoticed on most of my workouts. Will definitely do this program again. You have to have a good partner.

BigxWood testimonial

A friend and I have been doing this since it was released and I think it is awesome. Both you and your partner can get a great workout in a short amount of time. Also, there are all different kinds of tempo lifts each week so your body is constantly sore. The warm-ups are nice and get your muscles ready for the day. Top 10 for sure.

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