Dup 2 Male Home 2

TEMPLATES
TRAINING TEMPLATES THE CHALLENGE 3.0
PHASE 2 | MALE HOME

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 HOME 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 STANDING BB OVERHEAD 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 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
A2 ONE ARM ROW - PRONATED - BANDED

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 DB BENCH PRESS - NEUTRAL GRIP

1 4 5 90 2110
2 4 5 90 2110
3 4 5 90 2110
4 4 5 90 2110
B2 ONE ARM DB ROW - DEAD STOPS (PAUSE WEIGHT ON GROUND TO BEGIN EACH REP)
1 4 6 each arm 90 2210
2 4 6 each arm 90 2210
3 4 6 each arm 90 2210
4 4 6 each arm 90 2210
C1 BB BICEPS CURL
1 3 6 75 3010
2 3 6 75 3010
3 3 6 75 3010
4 3 6 75 3010
C2 SKULL CRUSHERS
1 3 6 75 2210
2 3 6 75 2210
3 3 6 75 2210
4 3 6 75 2210
MALE HOME 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 DEADLIFTS
TRAINING
1 5 5 120 2210
2 5 5 120 2210
3 5 5 120 2210
4 5 5 120 2210
A2 BANDED SINGLE LYING LEG CURL

1 5 5 each leg 120 2012
2 5 5 each leg 120 2012
3 5 5 each leg 120 2012
4 5 5 each leg 120 2012
B BB FRONT FOOT SPLIT SQUATS

1 3 5-7 each 100 4010
2 3 5-7 each 100 4010
3 3 5-7 each 100 4010
4 3 5-7 each 100 4010
C1 BB ROMANIAN DEADLIFT
1 3 6 60 4010
2 3 6 60 4010
3 3 6 60 4010
4 3 6 60 4010
C2 HEELS ELEVATED DB SQUAT

1 3 8 60 4010
2 3 8 60 4010
3 3 8 60 4010
4 3 8 60 4010
MALE HOME 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 45⁰ INCLINE DB PRESS - PRONATED Last Set - Drop Set x 1

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 BENT OVER BB ROW

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
B1 DB ARNOLD 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 ONE ARM T-BAR ROW Last Set - Drop Set x 1

1 4 10,10,8,8 each 75 2010
2 4 10,10,8,8 each 75 2010
3 4 10,10,8,8 each 75 2010
4 4 10,10,8,8 each 75 2010
C1 FLAT DB FLYES
1 3 10 30 2210
2 3 10 30 2210
3 3 10 30 2210
4 3 10 30 2210
C2 BANDED PUSHDOWNS
1 3 12 60 2012
2 3 12 60 2012
3 3 12 60 2012
4 3 12 60 2012
MALE HOME 5
THE CHALLENGE 3.0
UPPER - MODERATE REPS

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

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 HOME 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
B1 DB ALTERNATING LUNGES
1 4 12 each leg 75 2010
2 4 12 each leg 75 2010
3 4 12 each leg 75 2010
4 4 12 each leg 75 2010
B2 BANDED LYING LEG CURL - TRIPLE CONTRACTION AT TOP

1 4 8 75 2010
2 4 8 75 2010
3 4 8 75 2010
4 4 8 75 2010
C1 HEELS ELEVATED GOBLET SQUAT

1 3 20 60 2010
2 3 20 60 2010
3 3 20 60 2010
4 3 20 60 2010
C2 STRADDLE LIFT
1 3 20 60 2010
2 3 20 60 2010
3 3 20 60 2010
4 3 20 60 2010
MALE HOME 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 4 20,20,15,15 15 2010
2 4 20,20,15,15 15 2010
3 4 20,20,15,15 15 2010
4 4 20,20,15,15 15 2010
A2 BENT OVER DB ROW

1 4 20,20,15,15 120 2010
2 4 20,20,15,15 120 2010
3 4 20,20,15,15 120 2010
4 4 20,20,15,15 120 2010
B1 INCLINE DB FLYES
1 4 20,20,15,15 15 2010
2 4 20,20,15,15 15 2010
3 4 20,20,15,15 15 2010
4 4 20,20,15,15 15 2010
B2 BANDED SEATED ROWS - PRONATED

1 4 20,20,15,15 120 2010
2 4 20,20,15,15 120 2010
3 4 20,20,15,15 120 2010
4 4 20,20,15,15 120 2010
C1 DB LATERAL RAISES
1 3 15 10 2010
2 3 15 10 2010
3 3 15 10 2010
4 3 15 10 2010
C2 BENT OVER DB RAISES

1 3 15 75 2010
2 3 15 75 2010
3 3 15 75 2010
4 3 15 75 2010
MALE HOME 8
THE CHALLENGE 3.0
UPPER - HIGH REPS

Program - DUP 2 Day - Saturday
TEMPLATES
TRAINING TEMPLATES
D1 DB CURLS - SUPINATED
TRAINING
1 3 15 - 20 45 2010
2 3 15 - 20 45 2010
3 3 15 - 20 45 2010
4 3 15 - 20 45 2010
D2 FLAT DB LYING TRICEPS EXTENSIONS

1 3 15 - 20 45 2010
2 3 15 - 20 45 2010
3 3 15 - 20 45 2010
4 3 15 - 20 45 2010
MALE HOME 9
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TEMPLATES

TRAINING TEMPLATES THE CHALLENGE 3.0

PHASE 2 | MALE HOME

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 STANDING BB OVERHEAD PRESS

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

A2 ONE ARM ROW - PRONATED - BANDED

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 DB BENCH PRESS - NEUTRAL GRIP

1 4 6 each arm 90 2210

2 4 6 each arm 90 2210

3 4 6 each arm 90 2210

4 4 6 each arm 90 2210

LOWER - LOW REPS CLICK THE WORKOUTS BELOW TO

A2 BANDED SINGLE LYING LEG CURL

1 5 5 each leg 120 2012

2 5 5 each leg 120 2012

3 5 5 each leg 120 2012

4 5 5 each leg 120 2012

B BB FRONT FOOT SPLIT SQUATS

1 3 5-7 each 100 4010

2 3 5-7 each 100 4010

3 3 5-7 each 100 4010

4 3 5-7 each 100 4010

C2 HEELS ELEVATED DB SQUAT

UPPER - MODERATE REPS CLICK THE WORKOUTS BELOW TO

A1 45⁰ INCLINE DB PRESS - PRONATED Last Set - Drop Set x 1

A2 BENT OVER BB ROW

B1 DB ARNOLD PRESS Last Set - Drop Set x 1

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

1 4 10,10,8,8 each 75 2010

2 4 10,10,8,8 each 75 2010

3 4 10,10,8,8 each 75 2010

4 4 10,10,8,8 each 75 2010

UPPER - MODERATE REPS

D1 SEATED REAR DELT ROW - BANDED

D2 STANDING DB HAMMER CURLS

LOWER - MODERATE REPS CLICK THE WORKOUTS BELOW TO

A HIGH BAR SQUATS - 1 & 1/4 REPS

1 4 12 each leg 75 2010

2 4 12 each leg 75 2010

3 4 12 each leg 75 2010

4 4 12 each leg 75 2010

B2 BANDED LYING LEG CURL - TRIPLE CONTRACTION AT TOP

C1 HEELS ELEVATED GOBLET SQUAT

UPPER - HIGH REPS CLICK THE WORKOUTS BELOW TO

A1 FLAT DB PRESS - PRONATED

A2 BENT OVER DB ROW