DUP 2 MALE Gym 2

TEMPLATES
TRAINING TEMPLATES THE CHALLENGE 3.0
PHASE 2 | MALE GYM

DUP 2 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 CLICK THE WORKOUTS BELOW TO

VIEW THE VIDEO PLAYLISTS
Program - DUP 2 Day - Monday
TEMPLATES
TRAINING TEMPLATES
A1 INCLINE BENCH PRESS

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
TRAINING
1 5 5,5,5,3,3 120 3110
2 5 5,5,5,3,3 120 3110
3 5 5,5,5,3,3 120 3110
4 5 5,5,5,3,3 120 3110
A2 PRONATED PULL UP
1 5 5,5,5,3,3 120 3010
2 5 5,5,5,3,3 120 3010
3 5 5,5,5,3,3 120 3010
4 5 5,5,5,3,3 120 3010
B1 STANDING BB OVERHEAD PRESS

1 4 6 90 2010
2 4 6 90 2010
3 4 6 90 2010
4 4 6 90 2010
B2 BENT OVER BB ROW

1 4 6 90 2010
2 4 6 90 2010
3 4 6 90 2010
4 4 6 90 2010
C1 EZ BAR BICEPS CURL

1 3 6 75 3010
2 3 6 75 3010
3 3 6 75 3010
4 3 6 75 3010
C2 DIPS - WEIGHTED
1 3 6 75 2210
2 3 6 75 2210
3 3 6 75 2210
4 3 6 75 2210
MALE GYM 3
THE CHALLENGE 3.0
LOWER - LOW REPS CLICK THE WORKOUTS BELOW TO

VIEW THE VIDEO PLAYLISTS Day - Tuesday
Program - DUP 2
TEMPLATES
TRAINING TEMPLATES
A1 HIGH BAR SQUATS - PAUSED

TRAINING
1 5 5,5,5,3,3 120 2210
2 5 5,5,5,3,3 120 2210
3 5 5,5,5,3,3 120 2210
4 5 5,5,5,3,3 120 2210
A2 ONE LEG LYING LEG CURL

1 5 5 each leg 120 5010
2 5 5 each leg 120 5010
3 5 5 each leg 120 5010
4 5 5 each leg 120 5010
B DEADLIFTS
1 3 4-6 150 2210
2 3 4-6 150 2210
3 3 4-6 150 2210
4 3 4-6 150 2210
C1 FRONT FOOT ELEVATED DB SPLIT SQUAT

1 3 6 each leg 60 3010
2 3 6 each leg 60 3010
3 3 6 each leg 60 3010
4 3 6 each leg 60 3010
C2 45⁰ BACK EXTENSIONS - BB ON BACK

1 3 8 90 4010
2 3 8 90 4010
3 3 8 90 4010
4 3 8 90 4010
MALE GYM 4
THE CHALLENGE 3.0
UPPER - MODERATE REPS CLICK THE WORKOUTS BELOW TO

Program - DUP 2 VIEW THE VIDEO PLAYLISTS Day - Thursday
TEMPLATES
TRAINING TEMPLATES
A1 DB SHOULDER PRESS - PRONATED

TRAINING
1 4 10,10,8,8 75 2010
2 4 10,10,8,8 75 2010
3 4 10,10,8,8 75 2010
4 4 10,10,8,8 75 2010
A2 NEUTRAL PULL UPS - MAX REPS

1 4 Max 75 2010
2 4 Max 75 2010
3 4 Max 75 2010
4 4 Max 75 2010
B1 CLOSE GRIP BENCH PRESS Last Set - Drop Set x 1

1 4 10,10,8,8 75 2010
2 4 10,10,8,8 75 2010
3 4 10,10,8,8 75 2010
4 4 10,10,8,8 75 2010
B2 T-BAR ROW Last Set - Drop Set x 1

1 4 10,10,8,8 75 2010
2 4 10,10,8,8 75 2010
3 4 10,10,8,8 75 2010
4 4 10,10,8,8 75 2010
C1 CABLE FLYES
1 3 10 30 2210
2 3 10 30 2210
3 3 10 30 2210
4 3 10 30 2210
C2 CABLE ROPE PUSHDOWNS

1 3 12 60 2011
2 3 12 60 2011
3 3 12 60 2011
4 3 12 60 2011
MALE GYM 5
THE CHALLENGE 3.0
UPPER - MODERATE REPS

Program - DUP 2 Day - Thursday
TEMPLATES
TRAINING TEMPLATES
D1 SEATED REAR DELT ROW - ROPE

TRAINING
1 3 10 30 2011
2 3 10 30 2011
3 3 10 30 2011
4 3 10 30 2011
D2 STANDING DB HAMMER CURLS

1 3 10 60 2010
2 3 10 60 2010
3 3 10 60 2010
4 3 10 60 2010
MALE GYM 6
THE CHALLENGE 3.0
LOWER - MODERATE REPS CLICK THE WORKOUTS BELOW TO

VIEW THE VIDEO PLAYLISTS Day - Friday
Program - DUP 2
TEMPLATES
TRAINING TEMPLATES
A HIGH BAR SQUATS - 1 & 1/4 REPS

TRAINING
1 4 10 120 2010
2 4 10 120 2010
3 4 10 120 2010
4 4 10 120 2010
B HACK SQUAT
1 4 12 120 2010
2 4 12 120 2010
3 4 12 120 2010
4 4 12 120 2010
C LEG EXTENSIONS - TRIPLE CONTRACTION

1 3 8-10 75 2010
2 3 8-10 75 2010
3 3 8-10 75 2010
4 3 8-10 75 2010
D LYING LEG CURLS - 1 & 1/4 REPS - TOP QUARTER

1 4 10 90 2010
2 4 10 90 2010
3 4 10 90 2010
4 4 10 90 2010
E BB GOOD MORNING
1 4 12 90 2010
2 4 12 90 2010
3 4 12 90 2010
4 4 12 90 2010
MALE GYM 7
THE CHALLENGE 3.0
UPPER - HIGH REPS CLICK THE WORKOUTS BELOW TO

Program - DUP 2 VIEW THE VIDEO PLAYLISTS Day - Saturday
TEMPLATES
TRAINING TEMPLATES
A1 FLAT DB PRESS - PRONATED

TRAINING
1 3 12 15 2010
2 3 12 15 2010
3 3 12 15 2010
4 3 12 15 2010
A2 15⁰ INCLINE DB FLYES

1 3 15 120 2010
2 3 15 120 2010
3 3 15 120 2010
4 3 15 120 2010
B1 LAT PULL DOWN - SUPINATED

1 3 12 15 2010
2 3 12 15 2010
3 3 12 15 2010
4 3 12 15 2010
B2 30⁰ PRONE DB ROW

1 3 15 120 2010
2 3 15 120 2010
3 3 15 120 2010
4 3 15 120 2010
C1 65⁰ DB Y RAISES
1 3 12 15 2010
2 3 12 15 2010
3 3 12 15 2010
4 3 12 15 2010
C2 65⁰ 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 2 Day - Saturday
TEMPLATES
TRAINING TEMPLATES
D1 BB CURL 21S
TRAINING
1 3 21 (7,7,7) 45 2010
2 3 21 (7,7,7) 45 2010
3 3 21 (7,7,7) 45 2010
4 3 21 (7,7,7) 45 2010
D2 15⁰ INCLINE SKULLCRUSHERS

1 3 15 45 2010
2 3 15 45 2010
3 3 15 45 2010
4 3 15 45 2010
MALE GYM 9
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DUP 2 MALE Gym 2

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TEMPLATES

TRAINING TEMPLATES THE CHALLENGE 3.0

PHASE 2 | 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 CLICK THE WORKOUTS BELOW TO

A1 INCLINE BENCH PRESS

1 5 5,5,5,3,3 120 3110

2 5 5,5,5,3,3 120 3110

3 5 5,5,5,3,3 120 3110

4 5 5,5,5,3,3 120 3110

1 5 5,5,5,3,3 120 3010

2 5 5,5,5,3,3 120 3010

3 5 5,5,5,3,3 120 3010

4 5 5,5,5,3,3 120 3010

B1 STANDING BB OVERHEAD PRESS

B2 BENT OVER BB ROW

C1 EZ BAR BICEPS CURL

LOWER - LOW REPS CLICK THE WORKOUTS BELOW TO

A1 HIGH BAR SQUATS - PAUSED

1 5 5,5,5,3,3 120 2210

2 5 5,5,5,3,3 120 2210

3 5 5,5,5,3,3 120 2210

4 5 5,5,5,3,3 120 2210

A2 ONE LEG LYING LEG CURL

1 5 5 each leg 120 5010

2 5 5 each leg 120 5010

3 5 5 each leg 120 5010

4 5 5 each leg 120 5010

1 3 4-6 150 2210

2 3 4-6 150 2210

3 3 4-6 150 2210

4 3 4-6 150 2210

C1 FRONT FOOT ELEVATED DB SPLIT SQUAT

1 3 6 each leg 60 3010

2 3 6 each leg 60 3010

3 3 6 each leg 60 3010

4 3 6 each leg 60 3010

C2 45⁰ BACK EXTENSIONS - BB ON BACK

UPPER - MODERATE REPS CLICK THE WORKOUTS BELOW TO

A1 DB SHOULDER PRESS - PRONATED

A2 NEUTRAL PULL UPS - MAX REPS

B1 CLOSE GRIP BENCH PRESS Last Set - Drop Set x 1

B2 T-BAR ROW Last Set - Drop Set x 1

C2 CABLE ROPE PUSHDOWNS

UPPER - MODERATE REPS

D1 SEATED REAR DELT ROW - ROPE

D2 STANDING DB HAMMER CURLS

LOWER - MODERATE REPS CLICK THE WORKOUTS BELOW TO

A HIGH BAR SQUATS - 1 & 1/4 REPS

C LEG EXTENSIONS - TRIPLE CONTRACTION

D LYING LEG CURLS - 1 & 1/4 REPS - TOP QUARTER

UPPER - HIGH REPS CLICK THE WORKOUTS BELOW TO

A1 FLAT DB PRESS - PRONATED

A2 15⁰ INCLINE DB FLYES

B1 LAT PULL DOWN - SUPINATED