David Laid DUP Program [PDF]

DUP PROGRAM SET YOUR CURRENT PB'S Squat Max Bench Max Deadlift Max OHP Max CHANGE THESE VALUES 465 365 675 205 Week 1

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DUP PROGRAM SET YOUR CURRENT PB'S Squat Max Bench Max Deadlift Max OHP Max

CHANGE THESE VALUES 465 365 675 205

Week 1 LEGS #1

Week 2 LEGS #1

Squat

5 rep Max

395

Squat

1 rep Max

Squat Romanian DL

4x12 3x10

300 RPE 8-9

Squat Romanian DL

4x4 3x10

Lunges

3x10 each leg

RPE 8-9

Lunges

3x10 each leg

Glute Ham Raise or Reverse Hyper

3x10

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

PUSH #1

PUSH #1

Bench

1 rep Max

345

Bench

3 rep Max

Bench Push Press

4x4 3x4

310 RPE 8-9

Bench Push Press

4x8 3x8

Weighted Dips

3x10

RPE 8-9

Weighted Dips

3x10

DB flyes or Pec Deck

3x10

RPE 8-9

DB flyes or Pec Deck

3x10

DB laterals

3x10

RPE 8-9

DB laterals

3x10

Skull Crusher

3x10

RPE 8-9

Skull Crusher

3x10

DB tricep extensions

3x10

RPE 8-9

DB tricep extensions

3x10

PULL #1

PULL #1

Deadlift

3 rep Max

610

Deadlift

1 rep Max

Deadlift Stiff Leg Deadlift

4x6 3x10

540 RPE 8-9

Deadlift Stiff Leg Deadlift

4x2 3x10

Pull Ups

3x8-10

RPE 8-9

Pull Ups

3x8-10

Yates Row

3x10

RPE 8-9

Yates Row

3x10

Shrugs

3x10

RPE 8-9

Shrugs

3x10

Barbell Curl

3x10

RPE 8-9

Barbell Curl

3x10

Seated Hammer Curl

3x10

RPE 8-9

Seated Hammer Curl

3x10

* Add weight on pull ups as needed

* Stiff Leg Deads should be done from a 23" deficit

LEGS #2

LEGS #2

Squat

3 rep Max

420

Squat

5 rep Max

Squat Romanian DL

4x8 3x10

350 RPE 8-9

Squat Romanian DL

4x12 3x10

Lunges

3x10 each leg

RPE 8-9

Lunges

3x10 each leg

Glute Ham Raise or Reverse Hyper

3x10

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

PUSH #2

PUSH #2

OHP

5 rep Max

175

OHP

1 rep Max

OHP BB Incline Bench

4x12 3x12

140 RPE 8-9

OHP BB Incline

4x4 3x4

DB Laterals

3x10

RPE 8-9

DB Laterals

3x10

Weighted Dips

3x10

RPE 8-9

Weighted Dips

3x10

DB tricep extensions

3x10

RPE 8-9

DB tricep extensions

3x10

Skull Crusher

3x10

RPE 8-9

Skull Crusher

3x10

PULL #2

PULL #2

Deadlift

1 rep Max

640

Deadlift

5 rep Max

Deadlift Stiff LDL

4x2 3x10

625 RPE 8-9

Deadlift Stiff LDL

4x10 3x10

Pull Ups

3x8-10

RPE 8-9

Pull Ups

3x8-10

Yates Row

3x10

RPE 8-9

Yates Row

3x10

Shrugs

3x10

RPE 8-9

Shrugs

3x10

Barbell Curl

3x10

RPE 8-9

Barbell Curl

3x10

Seated Hammer Curl

3x10

RPE 8-9

Seated Hammer Curl

3x10

* Add weight on pull ups as needed

* Stiff Leg Deads should be done from a 23" deficit

Week 3 LEGS #1

Week 4 LEGS #1

440

Squat

3 rep Max

420

Squat

395 RPE 8-9

Squat Romanian DL

4x8 3x10

350 RPE 8-9

Squat Romanian DL

RPE 8-9

Lunges

3x10 each leg

RPE 8-9

Lunges

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

RPE 8-9

Glute Ham Raise or Reverse Hyper

PUSH #1

PUSH #1

330

Bench

5 rep Max

310

Bench

275 RPE 8-9

Bench Push Press

4x12 3x12

235 RPE 8-9

Bench Push Press

RPE 8-9

Weighted Dips

3x10

RPE 8-9

Weighted Dips

RPE 8-9

DB flyes or Pec Deck

3x10

RPE 8-9

DB flyes or Pec Deck

RPE 8-9

DB laterals

3x10

RPE 8-9

DB laterals

RPE 8-9

Skull Crusher

3x10

RPE 8-9

Skull Crusher

RPE 8-9

DB tricep extensions

3x10

RPE 8-9

DB tricep extensions

PULL #1

PULL #1

640

Deadlift

5 rep Max

575

Deadlift

610 RPE 8-9

Deadlift Stiff Leg Deadlift

4x10 3x10

470 RPE 8-9

Deadlift Stiff Leg Deadlift

RPE 8-9

Pull Ups

3x8-10

RPE 8-9

Pull Ups

RPE 8-9

Yates Row

3x10

RPE 8-9

Yates Row

RPE 8-9

Shrugs

3x10

RPE 8-9

Shrugs

RPE 8-9

Barbell Curl

3x10

RPE 8-9

Barbell Curl

RPE 8-9

Seated Hammer Curl

3x10

RPE 8-9

Seated Hammer Curl

should be done from a 2-

* Stiff Leg Deads should be done from a 23" deficit

LEGS #2

* Add weight on pull ups as needed

LEGS #2

395

Squat

1 rep Max

440

Squat

300 RPE 8-9

Squat Romanian DL

4x4 3x10

395 RPE 8-9

Squat Romanian DL

RPE 8-9

Lunges

3x10 each leg

RPE 8-9

Lunges

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

RPE 8-9

Glute Ham Raise or Reverse Hyper

PUSH #2

PUSH #2

195

OHP

3 rep Max

185

OHP

180 RPE 8-9

OHP BB Incline

4x8 3x8

160 RPE 8-9

OHP BB Incline

RPE 8-9

DB Laterals

3x10

RPE 8-9

DB Laterals

RPE 8-9

Weighted Dips

3x10

RPE 8-9

Weighted Dips

RPE 8-9

DB tricep extensions

3x10

RPE 8-9

DB tricep extensions

RPE 8-9

Skull Crusher

3x10

RPE 8-9

Skull Crusher

PULL #2

PULL #2

575

Deadlift

3 rep Max

610

Deadlift

505 RPE 8-9

Deadlift Stiff LDL

4x6 3x10

555 RPE 8-9

Deadlift Stiff LDL

RPE 8-9

Pull Ups

3x8-10

RPE 8-9

Pull Ups

RPE 8-9

Yates Row

3x10

RPE 8-9

Yates Row

RPE 8-9

Shrugs

3x10

RPE 8-9

Shrugs

RPE 8-9

Barbell Curl

3x10

RPE 8-9

Barbell Curl

RPE 8-9

Seated Hammer Curl

3x10

RPE 8-9

Seated Hammer Curl

should be done from a 2-

* Add weight on pull ups as needed

Week 5 LEGS #1 5 rep Max

400

Squat

1 rep Max

450

4x12 3x10

305 RPE 8-9

Squat Romanian DL

4x4 3x10

400 RPE 8-9

3x10 each leg

RPE 8-9

Lunges

3x10 each leg

RPE 8-9

3x10

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

RPE 8-9

PUSH #1 1 rep Max

350

Bench

3 rep Max

335

4x4 3x4

310 RPE 8-9

Bench Push Press

4x8 3x8

275 RPE 8-9

3x10

RPE 8-9

Weighted Dips

3x10

RPE 8-9

3x10

RPE 8-9

DB flyes or Pec Deck

3x10

RPE 8-9

3x10

RPE 8-9

DB laterals

3x10

RPE 8-9

3x10

RPE 8-9

Skull Crusher

3x10

RPE 8-9

3x10

RPE 8-9

DB tricep extensions

3x10

RPE 8-9

PULL #1 3 rep Max

620

Deadlift

1 rep Max

650

4x6 3x10

545 RPE 8-9

Deadlift Stiff Leg Deadlift

4x2 3x10

615 RPE 8-9

3x8-10

RPE 8-9

Pull Ups

3x8-10

RPE 8-9

3x10

RPE 8-9

Yates Row

3x10

RPE 8-9

3x10

RPE 8-9

Shrugs

3x10

RPE 8-9

3x10

RPE 8-9

Barbell Curl

3x10

RPE 8-9

3x10

RPE 8-9

Seated Hammer Curl

3x10

RPE 8-9

Add weight on pull ups as needed

* Stiff Leg Deads should be done from a 23" deficit

LEGS #2 3 rep Max

425

Squat

5 rep Max

400

4x8 3x10

355 RPE 8-9

Squat Romanian DL

4x12 3x10

305 RPE 8-9

3x10 each leg

RPE 8-9

Lunges

3x10 each leg

RPE 8-9

3x10

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

RPE 8-9

PUSH #2 5 rep Max

175

OHP

1 rep Max

200

4x12 3x12

140 RPE 8-9

OHP BB Incline

4x4 3x4

180 RPE 8-9

3x10

RPE 8-9

DB Laterals

3x10

RPE 8-9

3x10

RPE 8-9

Weighted Dips

3x10

RPE 8-9

3x10

RPE 8-9

DB tricep extensions

3x10

RPE 8-9

3x10

RPE 8-9

Skull Crusher

3x10

RPE 8-9

PULL #2 1 rep Max

650

Deadlift

5 rep Max

585

4x2 3x10

630 RPE 8-9

Deadlift Stiff LDL

4x10 3x10

515 RPE 8-9

3x8-10

RPE 8-9

Pull Ups

3x8-10

RPE 8-9

3x10

RPE 8-9

Yates Row

3x10

RPE 8-9

3x10

RPE 8-9

Shrugs

3x10

RPE 8-9

3x10

RPE 8-9

Barbell Curl

3x10

RPE 8-9

3x10

RPE 8-9

Seated Hammer Curl

3x10

RPE 8-9

Add weight on pull ups as needed

* Stiff Leg Deads should be done from a 23" deficit

Week 6 LEGS #1

Week 7 LEGS #1

Squat

3 rep Max

425

Squat

5 rep Max

410

Squat Romanian DL

4x8 3x10

355 RPE 8-9

Squat Romanian DL

4x12 3x10

310 RPE 8-9

Lunges

3x10 each leg

RPE 8-9

Lunges

3x10 each leg

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

RPE 8-9

PUSH #1

PUSH #1

Bench

5 rep Max

315

Bench

1 rep Max

360

Bench Push Press

4x12 3x12

235 RPE 8-9

Bench Push Press

4x4 3x4

320 RPE 8-9

Weighted Dips

3x10

RPE 8-9

Weighted Dips

3x10

RPE 8-9

DB flyes or Pec Deck

3x10

RPE 8-9

DB flyes or Pec Deck

3x10

RPE 8-9

DB laterals

3x10

RPE 8-9

DB laterals

3x10

RPE 8-9

Skull Crusher

3x10

RPE 8-9

Skull Crusher

3x10

RPE 8-9

DB tricep extensions

3x10

RPE 8-9

DB tricep extensions

3x10

RPE 8-9

PULL #1

PULL #1

Deadlift

5 rep Max

585

Deadlift

3 rep Max

630

Deadlift Stiff Leg Deadlift

4x10 3x10

480 RPE 8-9

Deadlift Stiff Leg Deadlift

4x6 3x10

555 RPE 8-9

Pull Ups

3x8-10

RPE 8-9

Pull Ups

3x8-10

RPE 8-9

Yates Row

3x10

RPE 8-9

Yates Row

3x10

RPE 8-9

Shrugs

3x10

RPE 8-9

Shrugs

3x10

RPE 8-9

Barbell Curl

3x10

RPE 8-9

Barbell Curl

3x10

RPE 8-9

Seated Hammer Curl

3x10

RPE 8-9

Seated Hammer Curl

3x10

RPE 8-9

* Add weight on pull ups as needed

LEGS #2

LEGS #2

Squat

1 rep Max

450

Squat

3 rep Max

430

Squat Romanian DL

4x4 3x10

400 RPE 8-9

Squat Romanian DL

4x8 3x10

360 RPE 8-9

Lunges

3x10 each leg

RPE 8-9

Lunges

3x10 each leg

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

RPE 8-9

PUSH #2

PUSH #2

OHP

3 rep Max

190

OHP

5 rep Max

180

OHP BB Incline

4x8 3x8

160 RPE 8-9

OHP BB Incline

4x12 3x12

140 RPE 8-9

DB Laterals

3x10

RPE 8-9

DB Laterals

3x10

RPE 8-9

Weighted Dips

3x10

RPE 8-9

Weighted Dips

3x10

RPE 8-9

DB tricep extensions

3x10

RPE 8-9

DB tricep extensions

3x10

RPE 8-9

Skull Crusher

3x10

RPE 8-9

Skull Crusher

3x10

RPE 8-9

PULL #2

PULL #2

Deadlift

3 rep Max

625

Deadlift

1 rep Max

660

Deadlift Stiff LDL

4x6 3x10

565 RPE 8-9

Deadlift Stiff LDL

4x2 3x10

630 RPE 8-9

Pull Ups

3x8-10

RPE 8-9

Pull Ups

3x8-10

RPE 8-9

Yates Row

3x10

RPE 8-9

Yates Row

3x10

RPE 8-9

Shrugs

3x10

RPE 8-9

Shrugs

3x10

RPE 8-9

Barbell Curl

3x10

RPE 8-9

Barbell Curl

3x10

RPE 8-9

Seated Hammer Curl

3x10

RPE 8-9

Seated Hammer Curl

3x10

RPE 8-9

* Add weight on pull ups as needed

Week 8 LEGS #1

Week 9 LEGS #1

Squat

1 rep Max

455

Squat

3 rep Max

Squat Romanian DL

4x4 3x10

405 RPE 8-9

Squat Romanian DL

4x8 3x10

Lunges

3x10 each leg

RPE 8-9

Lunges

3x10 each leg

Glute Ham Raise or Reverse Hyper

3x10

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

PUSH #1

PUSH #1

Bench

3 rep Max

340

Bench

5 rep Max

Bench Push Press

4x8 3x8

280 RPE 8-9

Bench Push Press

4x12 3x12

Weighted Dips

3x10

RPE 8-9

Weighted Dips

3x10

DB flyes or Pec Deck

3x10

RPE 8-9

DB flyes or Pec Deck

3x10

DB laterals

3x10

RPE 8-9

DB laterals

3x10

Skull Crusher

3x10

RPE 8-9

Skull Crusher

3x10

DB tricep extensions

3x10

RPE 8-9

DB tricep extensions

3x10

PULL #1

PULL #1

Deadlift

1 rep Max

660

Deadlift

5 rep Max

Deadlift Stiff Leg Deadlift

4x2 3x10

630 RPE 8-9

Deadlift Stiff Leg Deadlift

4x10 3x10

Pull Ups

3x8-10

RPE 8-9

Pull Ups

3x8-10

Yates Row

3x10

RPE 8-9

Yates Row

3x10

Shrugs

3x10

RPE 8-9

Shrugs

3x10

Barbell Curl

3x10

RPE 8-9

Barbell Curl

3x10

Seated Hammer Curl

3x10

RPE 8-9

Seated Hammer Curl

3x10

* Stiff Leg Deads should be done from a 23" deficit

LEGS #2

LEGS #2

Squat

5 rep Max

410

Squat

1 rep Max

Squat Romanian DL

4x12 3x10

310 RPE 8-9

Squat Romanian DL

4x4 3x10

Lunges

3x10 each leg

RPE 8-9

Lunges

3x10 each leg

Glute Ham Raise or Reverse Hyper

3x10

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

PUSH #2

PUSH #2

OHP

1 rep Max

200

OHP

3 rep Max

OHP BB Incline

4x4 3x4

185 RPE 8-9

OHP BB Incline

4x8 3x8

DB Laterals

3x10

RPE 8-9

DB Laterals

3x10

Weighted Dips

3x10

RPE 8-9

Weighted Dips

3x10

DB tricep extensions

3x10

RPE 8-9

DB tricep extensions

3x10

Skull Crusher

3x10

RPE 8-9

Skull Crusher

3x10

PULL #2

PULL #2

Deadlift

5 rep Max

595

Deadlift

3 rep Max

Deadlift Stiff LDL

4x10 3x10

520 RPE 8-9

Deadlift Stiff LDL

4x6 3x10

Pull Ups

3x8-10

RPE 8-9

Pull Ups

3x8-10

Yates Row

3x10

RPE 8-9

Yates Row

3x10

Shrugs

3x10

RPE 8-9

Shrugs

3x10

Barbell Curl

3x10

RPE 8-9

Barbell Curl

3x10

Seated Hammer Curl

3x10

RPE 8-9

Seated Hammer Curl

3x10

* Stiff Leg Deads should be done from a 23" deficit

430 360 RPE 8-9 RPE 8-9

RPE 8-9

320 245 RPE 8-9 RPE 8-9 RPE 8-9 RPE 8-9 RPE 8-9 RPE 8-9

595 485 RPE 8-9 RPE 8-9 RPE 8-9

RPE 8-9 RPE 8-9 RPE 8-9

455 405 RPE 8-9 RPE 8-9

RPE 8-9

190 165 RPE 8-9 RPE 8-9 RPE 8-9 RPE 8-9 RPE 8-9

630 570 RPE 8-9 RPE 8-9 RPE 8-9

RPE 8-9 RPE 8-9 RPE 8-9