DUP PROGRAM

SET YOUR CURRENT PB'S CHANGE THESE VALUES

Squat Max 315
Bench Max 230
Deadlift Max 405
OHP Max 135

Week 1 Week 2
LEGS #1 LEGS #1
Squat 5 rep Max 270 Squat 1 rep Max

Squat 4x12 205 Squat 4x4

Romanian DL 3x10 RPE 8-9 Romanian DL 3x10

Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg

Glute Ham Raise or 3x10 RPE 8-9 Glute Ham 3x10

Reverse
PUSH #1 Hyper Raise
PUSHor#1
Bench 1 rep Max 220 Bench 3 rep Max

Bench 4x4 195 Bench 4x8

Push Press 3x4 RPE 8-9 Push Press 3x8

Weighted Dips 3x10 RPE 8-9 Weighted 3x10

Dips
DB flyes or Pec Deck 3x10 RPE 8-9 DB flyes or 3x10
DB laterals 3x10 RPE 8-9 Pec Deck
DB laterals 3x10

Skull Crusher 3x10 RPE 8-9 Skull 3x10

Crusher
DB tricep extensions 3x10 RPE 8-9 DB tricep 3x10
PULL #1 extensions
PULL #1
Deadlift 3 rep Max 365 Deadlift 1 rep Max

Deadlift 4x6 325 Deadlift 4x2

Stiff Leg Deadlift 3x10 RPE 8-9 Stiff Leg 3x10
Deadlift
Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10

Yates Row 3x10 RPE 8-9 Yates Row 3x10

Shrugs 3x10 RPE 8-9 Shrugs 3x10

Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10

Seated Hammer Curl 3x10 RPE 8-9 Seated 3x10

Hammer Curl
* Add weight on pull ups as needed * Stiff Leg Deads should be done from a 2-
3" deficit
LEGS #2 LEGS #2
Squat 3 rep Max 285 Squat 5 rep Max

Squat 4x8 235 Squat 4x12

Romanian DL 3x10 RPE 8-9 Romanian DL 3x10

Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg

Glute Ham Raise or 3x10 RPE 8-9 Glute Ham 3x10

Reverse
PUSH #2 Hyper Raise
PUSHor#2
Reverse
OHP 5 rep Max 115 OHP 1 rep Max
Hyper

OHP 4x12 90 OHP 4x4

BB Incline Bench 3x12 RPE 8-9 BB Incline 3x4

DB Laterals 3x10 RPE 8-9 DB Laterals 3x10

Weighted Dips 3x10 RPE 8-9 Weighted 3x10

Dips
DB tricep extensions 3x10 RPE 8-9 DB tricep 3x10
Skull Crusher 3x10 RPE 8-9 extensions
Skull 3x10
Crusher
PULL #2 PULL #2
Deadlift 1 rep Max 385 Deadlift 5 rep Max

Deadlift 4x2 375 Deadlift 4x10

Stiff LDL 3x10 RPE 8-9 Stiff LDL 3x10

Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10

Yates Row 3x10 RPE 8-9 Yates Row 3x10

Shrugs 3x10 RPE 8-9 Shrugs 3x10

Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10

Seated Hammer Curl 3x10 RPE 8-9 Seated 3x10

* Add weight on pull ups as needed Hammer Curl
* Stiff Leg Deads should be done from a 2-
3" deficit
 Week 3 Week 4
LEGS #1 LEGS #1
300 Squat 3 rep Max 285 Squat 5 rep Max

270 Squat 4x8 235 Squat 4x12

RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL 3x10

RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg

RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10
Raise
PUSHor#1 Raise
PUSHor#1
205 Bench 5 rep Max 195 Bench 1 rep Max

175 Bench 4x12 150 Bench 4x4

RPE 8-9 Push Press 3x12 RPE 8-9 Push Press 3x4

RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10

Dips Dips
RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or 3x10
RPE 8-9 Pec Deck
DB laterals 3x10 RPE 8-9 Pec Deck
DB laterals 3x10

RPE 8-9 Skull 3x10 RPE 8-9 Skull 3x10

Crusher Crusher
RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10
extensions
PULL #1 extensions
PULL #1
385 Deadlift 5 rep Max 345 Deadlift 3 rep Max

365 Deadlift 4x10 285 Deadlift 4x6

RPE 8-9 Stiff Leg 3x10 RPE 8-9 Stiff Leg 3x10
Deadlift Deadlift
RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10

RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10

RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs 3x10

RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10

RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10

Hammer Curl Hammer Curl
hould be done from a 2- * Stiff Leg Deads should be done from a 2- * Add weight on pull ups as needed
3" deficit
LEGS #2 LEGS #2
270 Squat 1 rep Max 300 Squat 3 rep Max

205 Squat 4x4 270 Squat 4x8

RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL 3x10

RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg

RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10
Raise
PUSHor#2 Raise
PUSHor#2
Reverse Reverse
130 OHP 3 rep Max 120 OHP 5 rep Max
Hyper Hyper

120 OHP 4x8 105 OHP 4x12

RPE 8-9 BB Incline 3x8 RPE 8-9 BB Incline 3x12

RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10

RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10

Dips Dips
RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10
RPE 8-9 extensions
Skull 3x10 RPE 8-9 extensions
Skull 3x10
Crusher Crusher
PULL #2 PULL #2
345 Deadlift 3 rep Max 365 Deadlift 1 rep Max

305 Deadlift 4x6 335 Deadlift 4x2

RPE 8-9 Stiff LDL 3x10 RPE 8-9 Stiff LDL 3x10

RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10

RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10

RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs 3x10

RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10

RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10

hould be done from a 2- Hammer Curl Hammer Curl
* Add weight on pull ups as needed
 Week 5 Week 6
LEGS #1 LEGS #1
270 Squat 1 rep Max 305 Squat 3 rep Max

210 Squat 4x4 270 Squat 4x8

RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL 3x10

RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg

RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10
Raise
PUSHor#1 Raise
PUSHor#1
220 Bench 3 rep Max 210 Bench 5 rep Max

195 Bench 4x8 175 Bench 4x12

RPE 8-9 Push Press 3x8 RPE 8-9 Push Press 3x12

RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10

Dips Dips
RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or 3x10
RPE 8-9 Pec Deck
DB laterals 3x10 RPE 8-9 Pec Deck
DB laterals 3x10

RPE 8-9 Skull 3x10 RPE 8-9 Skull 3x10

Crusher Crusher
RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10
extensions
PULL #1 extensions
PULL #1
370 Deadlift 1 rep Max 390 Deadlift 5 rep Max

330 Deadlift 4x2 370 Deadlift 4x10

RPE 8-9 Stiff Leg 3x10 RPE 8-9 Stiff Leg 3x10
Deadlift Deadlift
RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10

RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10

RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs 3x10

RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10

RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10

Hammer Curl Hammer Curl
l ups as needed * Stiff Leg Deads should be done from a 2-
3" deficit
LEGS #2 LEGS #2
290 Squat 5 rep Max 270 Squat 1 rep Max

240 Squat 4x12 210 Squat 4x4

RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL 3x10

RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg

RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10
Raise
PUSHor#2 Raise
PUSHor#2
Reverse Reverse
115 OHP 1 rep Max 130 OHP 3 rep Max
Hyper Hyper

90 OHP 4x4 120 OHP 4x8

RPE 8-9 BB Incline 3x4 RPE 8-9 BB Incline 3x8

RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10

RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10

Dips Dips
RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10
RPE 8-9 extensions
Skull 3x10 RPE 8-9 extensions
Skull 3x10
Crusher Crusher
PULL #2 PULL #2
390 Deadlift 5 rep Max 350 Deadlift 3 rep Max

380 Deadlift 4x10 310 Deadlift 4x6

RPE 8-9 Stiff LDL 3x10 RPE 8-9 Stiff LDL 3x10

RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10

RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10

RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs 3x10

RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10

RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10

l ups as needed Hammer Curl
* Stiff Leg Deads should be done from a 2- Hammer Curl
3" deficit
 Week 7 Week 8
LEGS #1 LEGS #1
290 Squat 5 rep Max 275 Squat 1 rep Max

240 Squat 4x12 210 Squat 4x4

RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL 3x10

RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg

RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10
Raise
PUSHor#1 Raise
PUSHor#1
200 Bench 1 rep Max 225 Bench 3 rep Max

150 Bench 4x4 200 Bench 4x8

RPE 8-9 Push Press 3x4 RPE 8-9 Push Press 3x8

RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10

Dips Dips
RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or 3x10
RPE 8-9 Pec Deck
DB laterals 3x10 RPE 8-9 Pec Deck
DB laterals 3x10

RPE 8-9 Skull 3x10 RPE 8-9 Skull 3x10

Crusher Crusher
RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10
extensions
PULL #1 extensions
PULL #1
350 Deadlift 3 rep Max 375 Deadlift 1 rep Max

290 Deadlift 4x6 330 Deadlift 4x2

RPE 8-9 Stiff Leg 3x10 RPE 8-9 Stiff Leg 3x10
Deadlift Deadlift
RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10

RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10

RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs 3x10

RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10

RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10

Hammer Curl Hammer Curl
 * Add weight on pull ups as needed * Stiff Leg Deads should be done from a 2
3" deficit
LEGS #2 LEGS #2
305 Squat 3 rep Max 295 Squat 5 rep Max

270 Squat 4x8 245 Squat 4x12

RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL 3x10

RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg

RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10
Raise
PUSHor#2 Raise
PUSHor#2
Reverse Reverse
125 OHP 5 rep Max 120 OHP 1 rep Max
Hyper Hyper

105 OHP 4x12 95 OHP 4x4

RPE 8-9 BB Incline 3x12 RPE 8-9 BB Incline 3x4

RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10

RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10

Dips Dips
RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10
RPE 8-9 extensions
Skull 3x10 RPE 8-9 extensions
Skull 3x10
Crusher Crusher
PULL #2 PULL #2
375 Deadlift 1 rep Max 395 Deadlift 5 rep Max

340 Deadlift 4x2 375 Deadlift 4x10

RPE 8-9 Stiff LDL 3x10 RPE 8-9 Stiff LDL 3x10

RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10

RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10

RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs 3x10

RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10

RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10

Hammer Curl
* Add weight on pull ups as needed Hammer Curl
* Stiff Leg Deads should be done from a 2
3" deficit
 Week 9
LEGS #1
310 Squat 3 rep Max 295

275 Squat 4x8 245

RPE 8-9 Romanian DL 3x10 RPE 8-9

RPE 8-9 Lunges 3x10 each leg RPE 8-9

RPE 8-9 Glute Ham 3x10 RPE 8-9

Raise
PUSHor#1
215 Bench 5 rep Max 200

175 Bench 4x12 155

RPE 8-9 Push Press 3x12 RPE 8-9

RPE 8-9 Weighted 3x10 RPE 8-9

Dips
RPE 8-9 DB flyes or 3x10 RPE 8-9
RPE 8-9 Pec Deck
DB laterals 3x10 RPE 8-9

RPE 8-9 Skull 3x10 RPE 8-9

Crusher
RPE 8-9 DB tricep 3x10 RPE 8-9
extensions
PULL #1
395 Deadlift 5 rep Max 355

375 Deadlift 4x10 290

RPE 8-9 Stiff Leg 3x10 RPE 8-9
Deadlift
RPE 8-9 Pull Ups 3x8-10 RPE 8-9

RPE 8-9 Yates Row 3x10 RPE 8-9

RPE 8-9 Shrugs 3x10 RPE 8-9

RPE 8-9 Barbell Curl 3x10 RPE 8-9

RPE 8-9 Seated 3x10 RPE 8-9

Hammer Curl
hould be done from a 2-

LEGS #2
275 Squat 1 rep Max 310

210 Squat 4x4 275

RPE 8-9 Romanian DL 3x10 RPE 8-9

RPE 8-9 Lunges 3x10 each leg RPE 8-9

RPE 8-9 Glute Ham 3x10 RPE 8-9

Raise
PUSHor#2
Reverse
130 OHP 3 rep Max 125
Hyper

120 OHP 4x8 105

RPE 8-9 BB Incline 3x8 RPE 8-9

RPE 8-9 DB Laterals 3x10 RPE 8-9

RPE 8-9 Weighted 3x10 RPE 8-9

Dips
RPE 8-9 DB tricep 3x10 RPE 8-9
RPE 8-9 extensions
Skull 3x10 RPE 8-9
Crusher
PULL #2
355 Deadlift 3 rep Max 375

310 Deadlift 4x6 340

RPE 8-9 Stiff LDL 3x10 RPE 8-9

RPE 8-9 Pull Ups 3x8-10 RPE 8-9

RPE 8-9 Yates Row 3x10 RPE 8-9

RPE 8-9 Shrugs 3x10 RPE 8-9

RPE 8-9 Barbell Curl 3x10 RPE 8-9

RPE 8-9 Seated 3x10 RPE 8-9

hould be done from a 2- Hammer Curl