WK

1 & 4

DAY 1 Exercise Sets Reps Notes

Back Squat 7 3 80% 1RM
Deadlift 6 5 75% 1RM
Bench Press 5 8 70% 1RM

DAY 2 Exercise Sets Reps Notes

WG Lat Pulldowns 4 15, 12, 8, 6
WG Cable Rows 4 15, 12, 8, 6
CG Cable Rows 4 15, 12, 8, 6
CG Lat Pulldowns 4 15, 12, 8, 6
WG Preacher Curls 4 18, 15, 12, BO
CG Preacher Curls 4 18, 15, 12, BO
Cable Rope Curls 4 18, 15, 12, BO
DB Curls 4 18, 15, 12, BO

DAY 3 Exercise Sets Reps Notes

Deadlift 7 3 80% 1RM
Bench Press 6 5 75% 1RM
Back Squat 5 8 70% 1RM

DAY 4 Exercise Sets Reps Notes

DB Overhead Press
Standing Military Press
Seated DB Lateral Raises
Seated DB Front Raises
Seated DB Rear Delt Flys
Skull-Crushers
Overhead DB Extensions
Reverse Cable Pulldown
4 12, 8, 6, 4
4 12, 8, 6, 4
3 15, 12, 8
3 15, 12, 8
3 15, 12, 8
4 15, 12, 8, BO
4 15, 12, 8, BO
4 15, 12, 8, BO w/ handles

DAY 5 Exercise Sets Reps Notes

Bench Press 7 3 80% 1RM
Back Squat 6 5 75% 1RM
Deadlift 5 8 70% 1RM

DAY 6 Exercise Sets Reps Notes

Floor Crucnhes 2 15 L/R/M
Toe Touches 2 15
Decline Crunches 2 15
Decline V-ups 2 15
Straight Bar Cable Crunches 2 15
Rope Cable Crunches 2 15 L/R/M
 DB Oblique Crunches 2 20
Seated Calf Raises 8 30, 25, 20, 18, 15, 12
10, BO

DAY 7 Exercise Sets Reps Notes

Stretch - - -

WK 2 & 5

DAY 1 Exercise Sets Reps Notes

Back Squat 7 3 80% 1RM
Deadlift 6 5 75% 1RM
Bench Press 5 8 70% 1RM

DAY 2 Exercise Sets Reps Notes

WG Lat Pulldowns 4 12, 10, 8, 6
CG Lat Pulldowns 4 12, 10, 8, 6
Single Arm Cable Rows 4 12, 10, 8, 6
WG Barbell Rows 3 15
WG Straight Arm Lat Pulldowns 3 15
CG EZ Bar Preacher Curls 4 20, 15, 12, 8
WG EZ Bar Preacher Curls 4 20, 15, 12, 8
Standing DB Curls 4 20, 15, 12, 8
Single Arm Cable Curls 3 15
CG/WG Cable Curls 3 15 CG, 15 WG

DAY 3 Exercise Sets Reps Notes

Deadlift 7 3 80% 1RM
Bench Press 6 5 75% 1RM
Back Squat 5 8 70% 1RM

DAY 4 Exercise Sets Reps Notes

DB Overhead Press
Standing Military Press
French Press
Seated Overhead DB Extensions
Cable Up-right Rows
Y-Bar Cable Extensions
Cable Front Raises
Cable Side Raises
Cable Rear Delt Flys
Reverse Cable Pulldowns
4 12, 8, 6, 4
4 12, 8, 6, 4
4 15, 12, 8
4 15, 12, 8
3 15-18
3 15-18
3 15-18
3 15-18
3 15-18
3 15-18 w/ handles
 Rope Pulldowns 3 15-18

Cable Bent-over Rear Delt Flys

DAY 5 Exercise Sets Reps Notes
Bench Press 7 3 80% 1RM
Back Squat 6 5 75% 1RM
Deadlift 5 8 70% 1RM

DAY 6 Exercise Sets Reps Notes

Decline Crunches 4 20
Decline V-ups 2 20
Rope Crunches 2 15 L/R/M
Floor Wipers 2 15
Weighted Leg Raises (on flat bench) 2 15
DB Oblique Crunches 2 20
Seated Calf Raises 8 30, 25, 20, 18, 15, 12
10, BO

Exercise Sets Reps Notes

DAY 7 Stretch - - -

WK 3 & 6

DAY 1 Exercise Sets Reps Notes

Back Squat 7 3 80% 1RM
Deadlift 6 5 75% 1RM
Bench Press 5 8 70% 1RM

DAY 2 Exercise Sets Reps Notes

OH WG Back Barbell Rows 4 12, 10, 8, 6
CG Cable Rows 4 12, 10, 8, 6
WG Lat Pulldowns 4 12, 10, 8, 6
Single Arm DB Rows 3 15
MG Straight Arm Lat Pulldowns 3 15
DB Preacher Curls 4 8-15
Inclined DB Curls 4 8-15
Standing DB Curls 4 8-15
Standing Barbell Curls 4 8-15

DAY 3 Exercise Sets Reps Notes

Deadlift 7 3 80% 1RM
Bench Press 6 5 75% 1RM
Back Squat 5 8 70% 1RM
DAY 4 Exercise Sets Reps Notes
DB Overhead Press 4 12, 8, 6, 4
Standing Military Press 4 12, 8, 6, 4
Seated DB Lateral Raises 3 15, 12, 8
Seated DB Front Raises 3 15, 12, 8
Seated DB Traps 3 15-18
Seated DB Rear Delt Flys 3 15-18
Weighted Dips 4 6-15
Reverse Cable Pulldowns 4 6-15 w/ bar
Skull Crushers 3 15-18
Single Arm Reverse Cable Pulldowns 3 15-18
Rope Pulldowns 3 15-18

DAY 5 Exercise Sets Reps Notes

Bench Press 7 3 80% 1RM
Back Squat 6 5 75% 1RM
Deadlift 5 8 70% 1RM

DAY 6 Exercise Sets Reps Notes

Floor Crunches 3 15 L/R/M
Decline Crunches 3 25
Rope Crunches 3 15 L/R/M
Weighted Leg Raises (on flat bench) 3 15
Russian Twists 3 50

DAY 7 Exercise Sets Reps Notes

Stretch
 PROGRAM OVERVIEW

This DUP styled program is designed for strength training. Each week you will progressively add more weight
to your compound lifts. While running this program it's essential for you to be in a caloric surplus to
maximize the programs effectiveness. To get started, we need to know what your max lifts are on bench,
squat, and deadlifts. This can either be done by maxing out, or estimating it with a 1RM Max calculator
which can be found anywhere on the internet. This DUP program features 3 compound days, and 3
accessory days. The seventh day is designated for stretching, which is extremely important. We need to
keep our bodies as flexible as possible since we will be overloading it with a strenuous amount of weight
throughout the week. If you're feeling overworked and muscles are fatigued mid-way through the program,
I recommend taking a deload week half-way through (after week 3). Another option would be using the
deload week to max out during. A deloading schedule (without 1RM) and deloading schedule (with 1RM)
will be supplied below. With that being said, if your body feels food and muscles don't feel to fatigued I would
suggest running the program for the full 6 weeks and then running the "deload schedule with 1RM"

Adding weight to your lifts:

Each week, you will add weight to your compound lifts based off the previous week. The day 1's, 3's, and
5's are the same for each week. How you perform in Wk 1 Day 1 will impact how much weight you lift in
Wk 2 Day 1. How you perform in Wk 1 Day 3 will impact how much weight you lift in Wk 2 Day 3. How much
weight you lift in Wk 1 Day 5 will affect how much weight you lift in Wk 2 Day 5.. So on and so forth…
This is done off a personal ranking scale which is supplied below. An example will be supplied below:

1-4 EASY - JUMP 20 LBS NEXT WEEK

5-6 MODERATE - JUMP 15 LBS NEXT WEEK
7-8 SLIGHTLY DIFFICULT - ADD 10 LBS NEXT WEEK
9-10 VERY DIFFICULT - ADD 5 LBS NEXT WEEK

**NOTE: If failure occurs on any set, the same weight is repeated for the following week

EXAMPLE: YOUR BACK SQUAT MAX IS 405, DEADLIFT MAX IS 495, BENCH PRESS MAX IS 315

WK 1 & 4

DAY 1 Exercise Sets Reps Notes

Back Squat 7 3 80% 1RM
Deadlift 6 5 75% 1RM
Bench Press 5 8 70% 1RM

Back Squat: You ranked this exercise a 6, add 15 lbs to WK 2, Day 1 (405 x .8 = 325 + 15 = 340 lbs)
Deadlift: You ranked this exercise a 7, add 10 lbs to WK 2, Day 1 (495 x .75 = 375 + 10 = 385 lbs)
Bench Press You ranked this exercise a 9, add 5 lbs to WK 2 Day 1 (315 x .7 = 220 + 5 = 225 lbs)
Symbols Meaning
CG Close-Grip
WG Wide-Grip
OH Over-hand
MG Middle-Grip
1RM 1-Rep-Max
L/R/M Left / Right / Middle - If this is signified in the notes section, do the specified number of reps
for your left, right, and middle side

Supersets
2 exercises for the same muscle group circuited with one another
2 exercises for the same muscle group circuited with one another
More than 2 exercises circuited with one another, involving more than one muscle group

Example: On Day 4 in week 3/6, "Single Arm Reverse Cable Pulldowns and Rope Pulldowns are highlighted
the color green. This would indicate you perform '15-18 reps of the Single Arm Reverse Cable
Pulldown exercise, then immediately go perform 15-18 reps for Rope Pulldowns. Repeat this
cycle for 3 sets, unless specified otherwise

Rest: On your compound movement days (Days 1,3, and 5 take a 3 minute break in between each
set.
On heavier isolation exercises take 2-3 minutes in between sets
On lighter isolation exercises take 60-90 seconds in between sets
On supersets and circuits, take a maximum of 60 second in between sets. Keep it to as little
as possible

Deloading Schedules:

WITHOUT 1RM: WITH 1RM:

Monday Light chest, triceps, shoulders Abs / Cardio

Tuesday Light back, biceps, legs Stretching
Wednesday Abs / Cardio (Isolation abs) Max Out Day
Thursday Light Chest, triceps, shoulders Light Chest, triceps, shoulders
Friday Light back, biceps, legs Light back, biceps, legs
Saturday Abs / Cardio (circuit abs) Abs / Cardio (circuit abs)
Sunday Stretch Stretch
Sample Deloading Lifting Plan:

Monday
Chest Triceps Shoulders

Exercise Muscle Sets Reps

Flat Barbell Bench Press Chest 4 12-18
DB Flat Bench Press Chest 4 12-18
DB Inclined Bench Press Chest 4 12-18
DB Flys (2 sets flat, 2 sets inclined Chest 6 12-18
Smith Machine Shoulder Press; FrontsShoulders 4 12-18
DB Overhead Press Shoulders 4 12-18
DB Front Raises; Standing Shoulders 4 12-18
DB Side Raises; Standing Shoulders 4 12-18
Flat EZ Bar Skull Crushers Triceps 4 12-18
DB Extensions (Behind head) Triceps 4 12-18
T-bar Cable Pulldowns Triceps 4 12-18
Dips (add weight if necessary) Triceps 4 12-18

Tuesday: Light
Back, Biceps, Legs

Exercise Muscle Sets Reps

Barbell Deadlifts Back 5 10-15
Cable Rows (CG) Back 3 15
Standing Bicep Curls (L/R) Biceps 3 15
Cable Rows (L/R) Back 3 15
Cable Curls (L/R) Biceps 3 15
Pull Ups (WG) Back 3 BO
Cable Bar Curls (CG + WG) Biceps 3 15
Lat Pull Down (Front) (WG) Back 3 15
Preacher Curls Biceps 3 15
Back Squats Legs 4 12-18
Front Squats Legs 4 12-18
Straight Leg Deadlifts (barbell) Legs 4 12-18
DB Lunges Legs 4 12-18
Hamstring Curl Legs 3 12-18
Quad Extension Legs 3 12-18
Hack Squat Machine - Calf Raises Legs 5 20-30

Wednesday
Abs
 Exercise Muscle Sets Reps
Reverse Decline Straight Leg Raises Abs 2 25
Bosu Ball (10-10-10) Abs 2 30
Floor Crunches (10-10-10) Abs 2 30
HS Crunch Machine Abs 2 15
HS Oblique Machine Abs 2 15

Thursday: Light
Chest Triceps Shoulders

Exercise Muscle Sets Reps

Flat Barbell Bench Press Chest 4 15
DB Twists Bench Press Chest 4 15
Inclined Smith Machine Bench Press Chest 3 60
Cable Flys (2 High, 2 Middle, 2 low) Chest 6 15
DB Shoulder Press; Arnolds Shoulders 4 15
DB Extensions (Behind head) Triceps 4 15
HS Shoulder Press Machine Shoulders 4 15
HS Dip Machine Triceps 4 15
Up Right Rows (w/ rope) Shoulders 3 15
Rope Pulldowns Triceps 3 15
Front & Side Raises Shoulders 3 15
Front & Back Cable Pull downs (L/R) Triceps 3 15

Friday: Isolation
Back Biceps. Legs

Exercise Muscle Sets Reps

Barbell Rows - OH Grip Back 4 12-18
Barbell Rows - UH Grip Back 4 12-18
Lat Pull Downs (Back) Back 4 12-18
Face Pulls (Rope) Back 4 12-18
Barbell Hyper-Extensions Back 5 12-18
EZ Bar Curls (WG) Biceps 4 12-18
WG Cable Curls Biceps 4 12-18
Cable Curls Biceps 4 12-18
DB Curls (Standing) Biceps 4 12-18
Quad Extensions Legs 5 20-30
Back Squats Legs 5 20
DB Straight Leg Deadlifts Legs 5 20
DB Lunges Legs 3 20
Hop Ups Legs 3 20
Hamstring Curl Legs 5 20-30
Hack Squat Machine - Calf Raises Calves 5 20
Saturday
Abs

Exercise Muscle Sets Reps

Decline Crunches (10 back, 10 side, 5 back)
Abs 3 25
Weighted Decline Crunches Abs 3 15
Weighted Toe Touches Abs 3 15
Weighted Planks - 60 seconds Abs 3 -

Sunday
Stretch