WEIGHT TRAINING PLAN

STATS Monday Tuesday Wednesday Thursday

Bench - 115kg
Deadlift - 160kg Legs #2
Legs #1 Push #1 Pull #1
Back squat - 135kg Complex
Front squat - ?kg
Arms Triceps Biceps
Core Core
Thursday Friday Saturday Sunday

Legs #2
Push #2 Rest Pull #2 Complex
Complex

Triceps Biceps
DUP PROGRAM
SET YOUR CURRENT PB'S kg pounds
Squat Max 297.5 0
Bench Max 253.5 pounds kg
Deadlift Max 352.7 0
OHP Max 132

Week 1 Week 2
LEGS #1 LEGS #1
Squat Squat
5 rep MAX 255 1 rep MAX

Squat Squat
4x12 195 4x4

Week 1 Week 2
LEGS #2 LEGS #2
Squat Squat
3 rep MAX 270 5 rep MAX

Squat Squat
4x8 225 4x12
 Week 3 Week 4
LEGS #1 LEGS #1
Squat Squat
285 3 rep MAX 270

Squat Squat
255 4x8 225

Week 3 Week 4
LEGS #2 LEGS #2
Squat Squat
255 1 rep MAX 285

Squat Squat
195 4x4 255
 Week 5 Week 6
LEGS #1 LEGS #1
Squat Squat
5 rep MAX 255 1 rep MAX 285

Squat Squat
4x12 195 4x4 255

Week 5 Week 6
LEGS #2 LEGS #2
Squat Squat
3 rep MAX 270 5 rep MAX 255

Squat Squat
4x8 225 4x12 195
Week 6 Week 7
LEGS #1 LEGS #1
Squat Squat
3 rep MAX 270 5 rep MAX 260

Squat Squat
4x8 225 4x12 200

Week 6 Week 7
LEGS #2 LEGS #2
Squat Squat
1 rep MAX 285 3 rep MAX 275

Squat Squat
4x4 255 4x8 230
Week 8 Week 9
LEGS #1 LEGS #1
Squat Squat
1 rep MAX 290 3 rep MAX

Squat Squat
4x4 260 4x8

Week 8 Week 9
LEGS #2 LEGS #2
Squat Squat
5 rep MAX 260 1 rep MAX

Squat Squat
4x12 200 4x4
275

230

290

260
WEIGHT TRAINING PLAN
STATS Monday Tuesday

Bench - 115kg

Deadlift - 160kg
Heavy Push + Triceps + Pull + Legs + Complex +
Rotator cuff Biceps
Back squat - 135kg

Front squat - ?kg

Wednesday Thursday Friday

Deadlift + Legs + Upperback

Abs complex Push + Rotator cuff + Triceps
+ Complex + Biceps
 Saturday Sunday

Abs complex Legs + Lats + Biceps

3
 Weeks 1-3 (Initial Volume Phase) +2.5%e
Week 1 Week 2
Sunday
SETS Weight REPS SETS

Warm up /////// /////// /////// ///////

Strength SETS Weight(%) REPS SETS

1 75% 5 1

1 75% 5 1

1 75% 5 1
Bench press
1 75% 5 1

1 75% 5 1

///////////// ///////////// ///////////// /////////////

Hypertrophy SETS Weight(%) REPS SETS

Seated Dumbell press 5 6 5

Dips/Weighted dips 3 MAX 3

Dmbl Lat raises + bent over raises 4 12 4

Crossovers + Shrugs 4 15 4

Triceps + Forarm rotation 4 12 4

Rotator cuff 3 MAX 3

ks 1-3 (Initial Volume Phase) +2.5%each week Weeks 4-5 (Heavy Phase
Week 2 Week 3 Week 4
Weight REPS SETS Weight REPS SETS Weight REPS

/////// /////// /////// /////// /////// /////// /////// ///////

Weight(%) REPS SETS Weight(%) REPS SETS Weight(%) REPS

77,5% 5 1 80% 5 1 85% 5

77,5% 5 1 80% 5 1 87.50% 4

77,5% 5 1 80% 5 1 90% 3

77,5% 5 1 80% 5 1 ?kg MAX

77,5% 5 1 80% 5 ///////////// ///////////// /////////////

///////////// ///////////// ///////////// ///////////// ///////////// ///////////// ///////////// /////////////
Weight(%) REPS SETS Weight(%) REPS SETS Weight(%) REPS

6 5 8 5 10

MAX 3 MAX 3 MAX

12 4 12 4 12

15 4 15 4 15

12 4 12 4 12

MAX 3 MAX 3 MAX

eeks 4-5 (Heavy Phase) Week 6 (Testing Week)
Week 5 Week 6

SETS Weight REPS SETS Weight REPS

/////// /////// /////// ///// ///// //////////////////

SETS Weight(%) REPS SETS Weight(%) REPS

1 85% 5 1 80% 2

1 87.50% 4 1 85% 2

1 90% 3 1 95% 1

1 ?kg MAX 1 105% 1

///////////// ///////////// ///////////// 1 110% 1

///////////// ///////////// ///////////// 1 95% 2
SETS Weight(%) REPS SETS Weight(%) REPS

5 10 5 12

3 MAX 3 MAX

4 12 4 12

4 15 4 15

4 12 4 12

3 MAX 3 MAX
 Weeks 1-3 (Initial Volume Phase) +2.5%each we

Week 1 Week 2
Wednesday
SETS Weight REPS SETS Weight

SETS Weight REPS SETS Weight

1 70% 5 1 72,5%
Pause Front squat + Bent over rows
2 70% 5 2 72,5%

Weighted pull ups 5 10 5

Split Squat 4 ?kg 6 4 ?kg

Hypertrophy SETS Weight REPS SETS Weight

Complex Complex Complex

Seated row(Parallel, One arm) 4 ?kg 12 4

Lat pull downs + Reverse Leg ext/Leg ext 4 MAX 4

Biceps 4 8 4
olume Phase) +2.5%each week Weeks 4-5 (Heavy Phase)
Week 2 Week 3 Week 4 Week 5

REPS SETS Weight REPS SETS Weight REPS SETS

REPS SETS Weight REPS SETS Weight REPS SETS

5 1 75% 5 1 80% 5 1

5 2 75% 5 2 85% 3 2

8 5 5 5 10 5

8 4 ?kg 10 4 ?kg 6 4

REPS SETS Weight REPS SETS Weight REPS SETS

Complex Complex Complex Complex

12 4 12 4 12 4

MAX 4 MAX 4 MAX 4

8 4 8 4 8 4
avy Phase) Week 6 (Testing Week)
Week 5 Week 6

Weight REPS SETS Weight REPS

Weight REPS SETS Weight REPS

80% 5 1 80% 5

85% 3 2 85% 3

8 5 5

?kg 8 4 ?kg 10

Weight REPS SETS Weight REPS

Complex Complex

12 4 12

MAX 4 MAX

8 4 8
REST
ST
 Weeks 1-3 (Initial Volume Phase) +2.5%each
Week 1 Week 2
Friday
SETS Weight REPS SETS Weight

Strength SETS Weight REPS SETS Weight

Deadlift 1 75% 5 1 77,5%

Deadlift 1 75% 5 1 77,5%

Deadlift 1 75% 5 1 77,5%

Deadlift 1 75% 5 1 77,5%

Deadlift 1 75% 5 1 77,5%

Deadlift ///////////// ///////////// ///////////// ///////////// /////////////

Hypertrphy SETS Weight REPS SETS Weight

Australian pull ups + Sumo squat 4 10 4

Dmbl row 4 12 4

Complex Complex Complex

Wide grip seated row 4 12 4

Reverse Leg ext/Leg ext 2|2 MAX 2|2

olume Phase) +2.5%each week Weeks 4-5 (Heavy Phase)
Week 2 Week 3 Week 4 Week 5
REPS SETS Weight REPS SETS Weight REPS SETS

REPS SETS Weight REPS SETS Weight REPS SETS

5 1 80% 5 1 85% 5 1
5 1 80% 5 1 87.50% 4 1
5 1 80% 5 1 90% 3 1
5 1 80% 5 1 95% 1 1
5 1 80% 5 ///////////// ///////////// ///////////// /////////////
///////////// ///////////// ///////////// ///////////// ///////////// ///////////// ///////////// /////////////
REPS SETS Weight REPS SETS Weight REPS SETS

10 4 10 4 10 4
12 4 12 4 12 4

Complex Complex Complex Complex

12 4 12 4 12 4
MAX 2|2 MAX 2|2 MAX 2|2
eavy Phase) Week 6 (Testing Week)
Week 5 Week 6

Weight REPS SETS Weight REPS

Weight REPS SETS Weight REPS

85% 3 3 3 2
87.50% 3 3 3 2
90% 3 1 95% 1
95% 1 1 105% 1

///////////// ///////////// 1 110% 1

///////////// ///////////// 1 95% 2
Weight REPS SETS Weight REPS

10 4 10
12 4 12

Complex Complex
12 4 12
MAX 2|2 MAX
 Weeks 1-3 (Initial Volume Phase) +2.5%each w
Week 1 Week 2
Wednesday
SETS Weight REPS SETS Weight

Strength SETS Weight(kg) REPS SETS Weight(kg)

Incline dmbl bench press 5 6 5

Military press 4 10 4

Hypertrophy SETS Weight(kg) REPS SETS Weight(kg)

Ring dips/Weighted dips 4 12 4

Cable lat raises + bent over rows 4 12 4
Crossovers + Face pull 4 12 4

Triceps + Biceps 4 12 4

Forarm rotation 2|2 MAX 2|2

olume Phase) +2.5%each week Weeks 4-5 (Heavy Phase)
Week 2 Week 3 Week 4 Week 5
REPS SETS Weight REPS SETS Weight REPS SETS

REPS SETS Weight(kg) REPS SETS Weight(kg) REPS SETS

10 5 12 5 6 5
8 4 6 4 10 4
REPS SETS Weight(kg) REPS SETS Weight(kg) REPS SETS

8 4 6 4 12 4
12 4 12 4 12 4
12 4 12 4 12 4

12 4 12 4 12 4

MAX 2|2 MAX 2|2 MAX 2|2

eavy Phase) Week 6 (Testing Week)
Week 5 Week 6

Weight REPS SETS Weight REPS

Weight(kg) REPS SETS Weight(kg) REPS

10 5 12
8 4 6
Weight(kg) REPS SETS Weight(kg) REPS

8 4 6
12 4 12
12 4 12

12 4 12

MAX 2|2 MAX

REST
 Weeks 1-3 (Initial Volume Phase) +2.5%eac
Week 1 Week 2
Monday
SETS Weight REPS SETS Weight

Warm up /////// /////// /////// /////// ///////

Strength SETS Weight REPS SETS Weight

Back squat 1 75% 5 1 77,5%

Back squat 1 75% 5 1 77,5%

Back squat 1 75% 5 1 77,5%

Back squat 1 75% 5 1 77,5%

Back squat 1 75% 5 1 77,5%

Back squat ///////////// ///////////// ///////////// ///////////// /////////////

Hip trust + Lat pull overs 4 6 4
Front squats + Chin ups 4 8 4

Hypertrophy SETS Weight REPS SETS Weight

T bar rows 4 12 4
Wide grip seated row + Side lunges 3 MAX 3

Reverse Leg ext/Leg ext + Lat pull downs 3 MAX 3

Biceps 4 9 4
olume Phase) +2.5%each week Weeks 4-5 (Heavy Phase)
Week 2 Week 3 Week 4 Week 5
REPS SETS Weight REPS SETS Weight REPS SETS
/////// /////// /////// /////// /////// /////// /////// ///////
REPS SETS Weight REPS SETS Weight REPS SETS

5 1 80% 5 1 85% 5 1
5 1 80% 5 1 87.50% 4 1
5 1 80% 5 1 90% 3 1
5 1 80% 5 ///////////// ///////////// ///////////// /////////////
5 1 80% 5 ///////////// ///////////// ///////////// /////////////
///////////// ///////////// ///////////// ///////////// ///////////// ///////////// ///////////// /////////////
12 4 8 4 6 4
8 4 8 5 5 5

REPS SETS Weight REPS SETS Weight REPS SETS

8 4 10 4 12 4
MAX 3 MAX 3 MAX 3
MAX 3 MAX 3 MAX 3
9 4 9 4 9 4
eavy Phase) Week 6 (Testing Week)
Week 5 Week 6
Weight REPS SETS Weight REPS
/////// /////// ///// ///// //////////////////
Weight REPS SETS Weight REPS

85% 5 1 80% 2
87.50% 4 1 85% 2
90% 3 1 95% 1

///////////// ///////////// 1 105% 1

///////////// ///////////// 1 110% 1

///////////// ///////////// 1 95% 2
12 4 8
5 4 3

Weight REPS SETS Weight REPS

8 4 10
MAX 3 MAX
MAX 3 MAX
9 4 9