DUP 1 MALE Gym 1

TEMPLATES
TRAINING TEMPLATES THE CHALLENGE 3.0
PHASE 1 | MALE GYM

DUP 1 PROGRAM
TRAINING
CLICK THE WORKOUTS BELOW TO

VIEW THE VIDEO PLAYLISTS
Day Workout Steps
MONDAY UPPER - LOW REPS 10,000
TUESDAY LOWER - LOW REPS 10,000
WEDNESDAY REST 10,000
THURSDAY UPPER - MODERATE REPS 10,000
FRIDAY LOWER - MODERATE REPS 10,000
SATURDAY UPPER - HIGH REPS 10,000
SUNDAY REST 10,000
MALE GYM 2
THE CHALLENGE 3.0
UPPER - LOW REPS

Program - DUP 1 Day - Monday
TEMPLATES
TRAINING TEMPLATES
A1 BENCH PRESS
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
TRAINING
1 4 6 100 3110
2 4 6 100 3110
3 4 6 100 3110
4 4 6 100 3110
A2 SUPINATED PULL UP
1 4 6 100 2010
2 4 6 100 2010
3 4 6 100 2010
4 4 6 100 2010
B1 SEATED BB OVERHEAD PRESS

1 4 6 90 2110
2 4 6 90 2110
3 4 6 90 2110
4 4 6 90 2110
B2 ONE ARM DB ROW

1 4 6 each arm 90 2110
2 4 6 each arm 90 2110
3 4 6 each arm 90 2110
4 4 6 each arm 90 2110
C1 45⁰ INCLINE DB CURL

1 4 6 75 4010
2 4 6 75 4010
3 4 6 75 4010
4 4 6 75 4010
C2 BB SKULL CRUSHERS
1 4 6 75 4010
2 4 6 75 4010
3 4 6 75 4010
4 4 6 75 4010
MALE GYM 3
THE CHALLENGE 3.0
LEGS - LOW REPS

Program - DUP 1 Day - Tuesday
TEMPLATES
TRAINING TEMPLATES
A1 HEELS ELEVATED HIGH BAR SQUAT

TRAINING
1 4 6 120 3110
2 4 6 120 3110
3 4 6 120 3110
4 4 6 120 3110
A2 LYING LEG CURL - TOES DOWN

1 4 6 120 4010
2 4 6 120 4010
3 4 6 120 4010
4 4 6 120 4010
B SUMO DEADLIFT
1 4 6 120 2210
2 4 6 120 2210
3 4 6 120 2210
4 4 6 120 2210
C1 BACK FOOT ELEVATED DB SPLIT SQUAT - PAUSE AT BOTTOM

1 3 6 60 2210
2 3 6 60 2210
3 3 6 60 2210
4 3 6 60 2210
C2 45⁰ BACK EXTENSIONS - DB ON CHEST - PAUSE AT TOP

1 4 8 60 2012
2 4 8 60 2012
3 4 8 60 2012
4 4 8 60 2012
MALE GYM 4
THE CHALLENGE 3.0
UPPER MODERATE REPS

Program - DUP 1 Day - Thursday
TEMPLATES

TRAINING TEMPLATES
A1 65⁰ DB SHOULDER PRESS - SEMI PRONATED

TRAINING
1 4 10 75 2010
2 4 10 75 2010
3 4 10 75 2010
4 4 10 75 2010
A2 LAT PULL DOWN - PRONATED

1 4 10 75 2010
2 4 10 75 2010
3 4 10 75 2010
4 4 10 75 2010
B1 15⁰ INCLINE DB PRESS - PRONATED Last Set - Drop Set x 1
1 4 10 75 2010
2 4 10 75 2010
3 4 10 75 2010
4 4 10 75 2010
B2 30⁰ PRONE DB ROW Last Set - Drop Set x 1
1 4 10 75 2011
2 4 10 75 2011
3 4 10 75 2011
4 4 10 75 2011
C1 PEC DECK
1 3 12 30 2110
2 3 12 30 2110
3 3 12 30 2110
4 3 12 30 2110
C2 LYING DB TRICEPS EXTENSIONS FROM FLOOR (PAUSE EACH REP ON FLOOR)

1 3 12 60 2110
2 3 12 60 2110
3 3 12 60 2110
4 3 12 60 2110
MALE GYM 5
THE CHALLENGE 3.0
UPPER MODERATE REPS

Program - DUP 1 Day - Thursday
TEMPLATES
TRAINING TEMPLATES
D1 30⁰ PRONE DB LATERAL RAISES

TRAINING
1 3 12 30 2011
2 3 12 30 2011
3 3 12 30 2011
4 3 12 30 2011
D2 STANDING DB CURLS
1 3 12 60 2010
2 3 12 60 2010
3 3 12 60 2010
4 3 12 60 2010
MALE GYM 6
THE CHALLENGE 3.0
LEGS - MODERATE REPS

CLICK THE WORKOUTS BELOW TO Day - Friday
Program - DUP 1
TEMPLATES
TRAINING TEMPLATES
A HEELS ELEVATED HIGH BAR SQUAT

TRAINING
1 4 12 120 2010
2 4 12 120 2010
3 4 12 120 2010
4 4 12 120 2010
B LEG PRESS - FEET MIDDLE

1 4 12 120 2010
2 4 12 120 2010
3 4 12 120 2010
4 4 12 120 2010
C LEG EXTENSIONS
1 3 15 60 2010
2 3 15 60 2010
3 3 15 60 2010
4 3 15 60 2010
D BB ROMANIAN DEADLIFT
1 4 12 120 2010
2 4 12 120 2010
3 4 12 120 2010
4 4 12 120 2010
E LYING LEG CURL - TOES UP Last Set - Drop Set & Rest Pause x 2
1 4 15 60 2010
2 4 15 60 2010
3 4 15 60 2010
4 4 15 60 2010
MALE GYM 7
THE CHALLENGE 3.0
UPPER HIGH REPS

CLICK THE WORKOUTS BELOW TO Day - Saturday
Program - DUP 1
TEMPLATES
TRAINING TEMPLATES
A1 45⁰ INCLINE BB BENCH PRESS

TRAINING
1 3 15 15 2010
2 3 15 15 2010
3 3 15 15 2010
4 3 15 15 2010
A2 FLAT DB FLYES
1 3 15 120 2010
2 3 15 120 2010
3 3 15 120 2010
4 3 15 120 2010
B1 SEATED ROW - NEUTRAL GRIP

1 3 15 15 2010
2 3 15 15 2010
3 3 15 15 2010
4 3 15 15 2010
B2 STRAIGHT ARM ROPE PULLDOWN

1 3 15 120 2010
2 3 15 120 2010
3 3 15 120 2010
4 3 15 120 2010
C1 SMITH MACHINE SHOULDER PRESS (DB IF NO SMITH MACHINE)

1 3 15 15 2010
2 3 15 15 2010
3 3 15 15 2010
4 3 15 15 2010
C2 STANDING DB LATERAL RAISES

1 3 15 120 2010
2 3 15 120 2010
3 3 15 120 2010
4 3 15 120 2010
MALE GYM 8
THE CHALLENGE 3.0
UPPER HIGH REPS

Program - DUP 1 Day - Saturday
TEMPLATES
TRAINING TEMPLATES
D1 CABLE CURLS
TRAINING
1 3 20 30 2010
2 3 20 30 2010
3 3 20 30 2010
4 3 20 30 2010
D2 STRAIGHT BAR CABLE PUSHDOWNS

1 3 20 30 2010
2 3 20 30 2010
3 3 20 30 2010
4 3 20 30 2010
MALE GYM 9
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TEMPLATES

TRAINING TEMPLATES THE CHALLENGE 3.0

PHASE 1 | MALE GYM

CLICK THE WORKOUTS BELOW TO

Day Workout Steps

MONDAY UPPER - LOW REPS 10,000

TUESDAY LOWER - LOW REPS 10,000

WEDNESDAY REST 10,000

THURSDAY UPPER - MODERATE REPS 10,000

FRIDAY LOWER - MODERATE REPS 10,000

SATURDAY UPPER - HIGH REPS 10,000

SUNDAY REST 10,000

UPPER - LOW REPS

VIEW THE VIDEO PLAYLISTS

B1 SEATED BB OVERHEAD PRESS

B2 ONE ARM DB ROW

1 4 6 each arm 90 2110

2 4 6 each arm 90 2110

3 4 6 each arm 90 2110

4 4 6 each arm 90 2110

C1 45⁰ INCLINE DB CURL

LEGS - LOW REPS

VIEW THE VIDEO PLAYLISTS

A1 HEELS ELEVATED HIGH BAR SQUAT

A2 LYING LEG CURL - TOES DOWN

C1 BACK FOOT ELEVATED DB SPLIT SQUAT - PAUSE AT BOTTOM

C2 45⁰ BACK EXTENSIONS - DB ON CHEST - PAUSE AT TOP

UPPER MODERATE REPS

VIEW THE VIDEO PLAYLISTS

A1 65⁰ DB SHOULDER PRESS - SEMI PRONATED

A2 LAT PULL DOWN - PRONATED

B1 15⁰ INCLINE DB PRESS - PRONATED Last Set - Drop Set x 1

B2 30⁰ PRONE DB ROW Last Set - Drop Set x 1

C2 LYING DB TRICEPS EXTENSIONS FROM FLOOR (PAUSE EACH REP ON FLOOR)

UPPER MODERATE REPS

D1 30⁰ PRONE DB LATERAL RAISES

LEGS - MODERATE REPS

VIEW THE VIDEO PLAYLISTS

A HEELS ELEVATED HIGH BAR SQUAT

B LEG PRESS - FEET MIDDLE

UPPER HIGH REPS

VIEW THE VIDEO PLAYLISTS

A1 45⁰ INCLINE BB BENCH PRESS

B1 SEATED ROW - NEUTRAL GRIP

B2 STRAIGHT ARM ROPE PULLDOWN

C1 SMITH MACHINE SHOULDER PRESS (DB IF NO SMITH MACHINE)

C2 STANDING DB LATERAL RAISES

UPPER HIGH REPS

D2 STRAIGHT BAR CABLE PUSHDOWNS

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