33 0 78KB
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