DUP PROGRAM

SET YOUR CURRENT PB'S

Squat Max 130
Bench Max 80
Deadlift Max 183
OHP Max 65

Week 1 Week 2 Week 3

LEGS #1 LEGS #1 LEGS #1
Squat 5 rep Max 110 Squat 1 rep Max 125 Squat

Squat 4x12 85 Squat 4x4 110 Squat

Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL

Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges

Glute Ham Raise or 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham
Reverse
PUSH #1 Hyper Raise
PUSHor#1 Raise
PUSHor#1
Bench 1 rep Max 75 Bench 3 rep Max 70 Bench

Bench 4x4 70 Bench 4x8 60 Bench

Push Press 3x4 RPE 8-9 Push Press 3x8 RPE 8-9 Push Press

Weighted Dips 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted
Dips Dips
DB flyes or Pec Deck 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or
DB laterals 3x10 RPE 8-9 Pec Deck
DB laterals 3x10 RPE 8-9 Pec Deck
DB laterals

Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher

DB tricep extensions 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep
PULL #1 extensions
PULL #1 extensions
PULL #1
Deadlift 3 rep Max 165 Deadlift 1 rep Max 175 Deadlift

Deadlift 4x6 145 Deadlift 4x2 165 Deadlift

Stiff Leg Deadlift 3x10 RPE 8-9 Stiff Leg 3x10 RPE 8-9 Stiff Leg
Deadlift Deadlift
Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups

Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row

Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs

Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl

Seated Hammer Curl 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated
* Add weight on pull ups as needed Hammer Curl
* Stiff Leg Deads should be done from a 2-3" Hammer
* Stiff LegCurl
Deads should be done from
deficit deficit
LEGS #2 LEGS #2 LEGS #2
Squat 3 rep Max 115 Squat 5 rep Max 110 Squat

Squat 4x8 100 Squat 4x12 85 Squat

Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL

Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges

Glute Ham Raise or 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham
Reverse
PUSH #2 Hyper Raise
PUSHor#2 Raise
PUSHor#2
Reverse Reverse
OHP 5 rep Max 55 OHP
Hyper 1 rep Max 60 OHP
Hyper

OHP 4x12 45 OHP 4x4 55 OHP

BB Incline Bench 3x12 RPE 8-9 BB Incline 3x4 RPE 8-9 BB Incline
DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals

Weighted Dips 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted
Dips Dips
DB tricep extensions 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep
Skull Crusher 3x10 RPE 8-9 extensions
Skull Crusher 3x10 RPE 8-9 extensions
Skull Crusher

PULL #2 PULL #2 PULL #2

Deadlift 1 rep Max 175 Deadlift 5 rep Max 155 Deadlift

Deadlift 4x2 170 Deadlift 4x10 135 Deadlift

Stiff LDL 3x10 RPE 8-9 Stiff LDL 3x10 RPE 8-9 Stiff LDL

Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups

Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row

Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs

Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl

Seated Hammer Curl 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated
* Add weight on pull ups as needed *Hammer
Stiff LegCurl
Deads should be done from a 2-3" Hammer Curl
deficit
 Week 4 Week 5
LEGS #1 LEGS #1
3 rep Max 115 Squat 5 rep Max 110 Squat 1 rep Max 125

4x8 100 Squat 4x12 85 Squat 4x4 110

3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9

3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9

3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9
Raise
PUSHor#1 Raise
PUSHor#1
5 rep Max 70 Bench 1 rep Max 75 Bench 3 rep Max 75

4x12 50 Bench 4x4 70 Bench 4x8 60

3x12 RPE 8-9 Push Press 3x4 RPE 8-9 Push Press 3x8 RPE 8-9

3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9
Dips Dips
3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9
3x10 RPE 8-9 Pec Deck
DB laterals 3x10 RPE 8-9 Pec Deck
DB laterals 3x10 RPE 8-9

3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9

3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9
extensions
PULL #1 extensions
PULL #1
 5 rep Max 155 Deadlift 3 rep Max 165 Deadlift 1 rep Max 175

4x10 130 Deadlift 4x6 150 Deadlift 4x2 165

3x10 RPE 8-9 Stiff Leg 3x10 RPE 8-9 Stiff Leg 3x10 RPE 8-9
Deadlift Deadlift
3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9

3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9

3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9

3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9

3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9
f Leg Deads should be done from a 2-3" Hammer Curl
* Add weight on pull ups as needed Hammer Curl
* Stiff Leg Deads should be done from a 2-3"
it deficit
LEGS #2 LEGS #2
1 rep Max 125 Squat 3 rep Max 120 Squat 5 rep Max 110

4x4 110 Squat 4x8 100 Squat 4x12 85

3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9

3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9

3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9
Raise
PUSHor#2 Raise
PUSHor#2
Reverse Reverse
3 rep Max 60 OHP
Hyper 5 rep Max 55 OHP
Hyper 1 rep Max 65

4x8 50 OHP 4x12 45 OHP 4x4 60

3x8 RPE 8-9 BB Incline 3x12 RPE 8-9 BB Incline 3x4 RPE 8-9
3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9

3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9
Dips Dips
3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9
3x10 RPE 8-9 extensions
Skull Crusher 3x10 RPE 8-9 extensions
Skull Crusher 3x10 RPE 8-9

PULL #2 PULL #2
3 rep Max 165 Deadlift 1 rep Max 175 Deadlift 5 rep Max 160

4x6 150 Deadlift 4x2 170 Deadlift 4x10 140

3x10 RPE 8-9 Stiff LDL 3x10 RPE 8-9 Stiff LDL 3x10 RPE 8-9

3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9

3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9

3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9

3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9

3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9
Hammer Curlon pull ups as needed
* Add weight *Hammer
Stiff LegCurl
Deads should be done from a 2-3"
deficit
Week 6 Week 7 Week 8
LEGS #1 LEGS #1 LEGS #1
Squat 3 rep Max 120 Squat 5 rep Max 115 Squat 1 rep Max

Squat 4x8 100 Squat 4x12 85 Squat 4x4

Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL 3x10

Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg

Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10
Raise
PUSHor#1 Raise or#1
PUSH Raise
PUSHor#1
Bench 5 rep Max 70 Bench 1 rep Max 80 Bench 3 rep Max

Bench 4x12 50 Bench 4x4 70 Bench 4x8

Push Press 3x12 RPE 8-9 Push Press 3x4 RPE 8-9 Push Press 3x8

Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10
Dips Dips Dips
DB flyes or 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or 3x10
Pec Deck
DB laterals 3x10 RPE 8-9 Peclaterals
DB Deck 3x10 RPE 8-9 Pec Deck
DB laterals 3x10

Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10

DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10
extensions
PULL #1 extensions
PULL #1 extensions
PULL #1
Deadlift 5 rep Max 160 Deadlift 3 rep Max 170 Deadlift 1 rep Max

Deadlift 4x10 130 Deadlift 4x6 150 Deadlift 4x2

Stiff Leg 3x10 RPE 8-9 Stiff Leg 3x10 RPE 8-9 Stiff Leg 3x10
Deadlift Deadlift Deadlift
Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10

Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10

Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs 3x10

Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10

Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10
Hammer Curl Hammer Curl
* Add weight on pull ups as needed Hammer Curl
* Stiff Leg Deads should be done from a 2-3"
deficit
LEGS #2 LEGS #2 LEGS #2
Squat 1 rep Max 125 Squat 3 rep Max 120 Squat 5 rep Max

Squat 4x4 110 Squat 4x8 100 Squat 4x12

Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL 3x10

Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg

Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10
Raise
PUSHor#2 Raise
PUSHor#2 Raise
PUSHor#2
Reverse Reverse Reverse
OHP
Hyper 3 rep Max 60 OHP
Hyper 5 rep Max 55 OHP
Hyper 1 rep Max

OHP 4x8 50 OHP 4x12 45 OHP 4x4

BB Incline 3x8 RPE 8-9 BB Incline 3x12 RPE 8-9 BB Incline 3x4
DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10

Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10
Dips Dips Dips
DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10
extensions
Skull Crusher 3x10 RPE 8-9 extensions
Skull Crusher 3x10 RPE 8-9 extensions
Skull Crusher 3x10

PULL #2 PULL #2 PULL #2

Deadlift 3 rep Max 170 Deadlift 1 rep Max 180 Deadlift 5 rep Max

Deadlift 4x6 155 Deadlift 4x2 170 Deadlift 4x10

Stiff LDL 3x10 RPE 8-9 Stiff LDL 3x10 RPE 8-9 Stiff LDL 3x10

Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10

Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10

Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs 3x10

Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10

Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10
Hammer Curl Hammer Curlon pull ups as needed
* Add weight *Hammer
Stiff LegCurl
Deads should be done from a 2-3"
deficit
 Week 9
LEGS #1
125 Squat 3 rep Max 120

115 Squat 4x8 100

RPE 8-9 Romanian DL 3x10 RPE 8-9

RPE 8-9 Lunges 3x10 each leg RPE 8-9

RPE 8-9 Glute Ham 3x10 RPE 8-9

Raise
PUSHor#1
75 Bench 5 rep Max 70

60 Bench 4x12 55
RPE 8-9 Push Press 3x12 RPE 8-9

RPE 8-9 Weighted 3x10 RPE 8-9

Dips
RPE 8-9 DB flyes or 3x10 RPE 8-9
RPE 8-9 Pec Deck
DB laterals 3x10 RPE 8-9

RPE 8-9 Skull Crusher 3x10 RPE 8-9

RPE 8-9 DB tricep 3x10 RPE 8-9

extensions
PULL #1
 180 Deadlift 5 rep Max 160

170 Deadlift 4x10 130

RPE 8-9 Stiff Leg 3x10 RPE 8-9
Deadlift
RPE 8-9 Pull Ups 3x8-10 RPE 8-9

RPE 8-9 Yates Row 3x10 RPE 8-9

RPE 8-9 Shrugs 3x10 RPE 8-9

RPE 8-9 Barbell Curl 3x10 RPE 8-9

RPE 8-9 Seated 3x10 RPE 8-9

ould be done from a 2-3" Hammer Curl

LEGS #2
115 Squat 1 rep Max 125

85 Squat 4x4 115

RPE 8-9 Romanian DL 3x10 RPE 8-9

RPE 8-9 Lunges 3x10 each leg RPE 8-9

RPE 8-9 Glute Ham 3x10 RPE 8-9

Raise
PUSHor#2
Reverse
65 OHP
Hyper 3 rep Max 60

60 OHP 4x8 50
RPE 8-9 BB Incline 3x8 RPE 8-9
 RPE 8-9 DB Laterals 3x10 RPE 8-9

RPE 8-9 Weighted 3x10 RPE 8-9

Dips
RPE 8-9 DB tricep 3x10 RPE 8-9
RPE 8-9 extensions
Skull Crusher 3x10 RPE 8-9

PULL #2
160 Deadlift 3 rep Max 170

140 Deadlift 4x6 155

RPE 8-9 Stiff LDL 3x10 RPE 8-9

RPE 8-9 Pull Ups 3x8-10 RPE 8-9

RPE 8-9 Yates Row 3x10 RPE 8-9

RPE 8-9 Shrugs 3x10 RPE 8-9

RPE 8-9 Barbell Curl 3x10 RPE 8-9

RPE 8-9 Seated 3x10 RPE 8-9

ould be done from a 2-3" Hammer Curl