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*full deta

DUP PROGRAM
SET YOUR CURRENT PB'S CHANGE THESE VALUES
Squat Max 100
Bench Max 100
Deadlift Max 100
OHP Max 100

Week 1 Week 2
LEGS #1 LEGS #1
Squat 5 rep Max 85 Squat 1 rep Max

Squat 4x12 65 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 95 Bench 3 rep Max

Bench 4x4 85 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 Crusher 3x10

DB tricep extensions 3x10 RPE 8-9 DB tricep 3x10

PULL #1 extensions
PULL #1
Deadlift 3 rep Max 90 Deadlift 1 rep Max

Deadlift 4x6 80 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
* Add weight on pull ups as needed Hammer Curl
* Stiff Leg Deads should be done from a 2-3"
deficit
LEGS #2 LEGS #2
Squat 3 rep Max 90 Squat 5 rep Max

Squat 4x8 75 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 85 OHP
Hyper 1 rep Max

OHP 4x12 70 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 Crusher 3x10

PULL #2 PULL #2
Deadlift 1 rep Max 95 Deadlift 5 rep Max

Deadlift 4x2 95 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
et --> File --> Copy) *full details here* - Thanks, Lift Vault

Week 3 Week 4
LEGS #1 LEGS #1
95 Squat 3 rep Max 90 Squat

85 Squat 4x8 75 Squat

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

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

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

Raise
PUSHor#1 Raise
PUSHor#1
90 Bench 5 rep Max 85 Bench

75 Bench 4x12 65 Bench

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

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

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

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

RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep

extensions
PULL #1 extensions
PULL #1
95 Deadlift 5 rep Max 85 Deadlift

90 Deadlift 4x10 70 Deadlift

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

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

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

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

 RPE 8-9 Seated 3x10 RPE 8-9 Seated
ould be done from a 2-3" Hammer Curl
* Stiff Leg Deads should be done from a 2-3" Hammer Curlon pull ups as needed
* Add weight
deficit
LEGS #2 LEGS #2
85 Squat 1 rep Max 95 Squat

65 Squat 4x4 85 Squat

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

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

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

Raise
PUSHor#2 Raise
PUSHor#2
Reverse Reverse
95 OHP
Hyper 3 rep Max 90 OHP
Hyper

90 OHP 4x8 80 OHP

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

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

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

Dips Dips
RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep
RPE 8-9 extensions
Skull Crusher 3x10 RPE 8-9 extensions
Skull Crusher

PULL #2 PULL #2
85 Deadlift 3 rep Max 90 Deadlift

75 Deadlift 4x6 85 Deadlift

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

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

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

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

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

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

ould be done from a 2-3" Hammer Curl Hammer Curlon pull ups as needed
* Add weight
 Week 5
LEGS #1
5 rep Max 85 Squat 1 rep Max 95

4x12 65 Squat 4x4 85

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

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

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

Raise
PUSHor#1
1 rep Max 95 Bench 3 rep Max 90

4x4 85 Bench 4x8 75

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

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

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

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

3x10 RPE 8-9 DB tricep 3x10 RPE 8-9

extensions
PULL #1
3 rep Max 90 Deadlift 1 rep Max 95

4x6 80 Deadlift 4x2 90

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

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

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

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

 3x10 RPE 8-9 Seated 3x10 RPE 8-9
d weight on pull ups as needed Hammer Curl
* Stiff Leg Deads should be done from a 2-3"
deficit
LEGS #2
3 rep Max 90 Squat 5 rep Max 85

4x8 75 Squat 4x12 65

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

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

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

Raise
PUSHor#2
Reverse
5 rep Max 85 OHP
Hyper 1 rep Max 95

4x12 70 OHP 4x4 90

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

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

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

Dips
3x10 RPE 8-9 DB tricep 3x10 RPE 8-9
3x10 RPE 8-9 extensions
Skull Crusher 3x10 RPE 8-9

PULL #2
1 rep Max 95 Deadlift 5 rep Max 85

4x2 95 Deadlift 4x10 75

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

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

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

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

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

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

d weight on pull ups as needed Hammer Curl
* Stiff Leg Deads should be done from a 2-3"
deficit
Week 6 Week 7
LEGS #1 LEGS #1
Squat 3 rep Max 90 Squat 5 rep Max 90

Squat 4x8 75 Squat 4x12 65

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 RPE 8-9
Raise
PUSHor#1 Raise or#1
PUSH
Bench 5 rep Max 85 Bench 1 rep Max 100

Bench 4x12 65 Bench 4x4 85

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

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

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

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

DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9

extensions
PULL #1 extensions
PULL #1
Deadlift 5 rep Max 85 Deadlift 3 rep Max 95

Deadlift 4x10 70 Deadlift 4x6 80

Stiff Leg 3x10 RPE 8-9 Stiff Leg 3x10 RPE 8-9
Deadlift Deadlift
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 RPE 8-9
Hammer Curl Hammer Curl
* Add weight on pull ups as needed

LEGS #2 LEGS #2
Squat 1 rep Max 95 Squat 3 rep Max 95

Squat 4x4 85 Squat 4x8 75

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 RPE 8-9
Raise
PUSHor#2 Raise
PUSHor#2
Reverse Reverse
OHP
Hyper 3 rep Max 90 OHP
Hyper 5 rep Max 90

OHP 4x8 80 OHP 4x12 70

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 RPE 8-9

Dips Dips
DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9
extensions
Skull Crusher 3x10 RPE 8-9 extensions
Skull Crusher 3x10 RPE 8-9

PULL #2 PULL #2
Deadlift 3 rep Max 95 Deadlift 1 rep Max 100

Deadlift 4x6 85 Deadlift 4x2 95

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 RPE 8-9

Hammer Curl Hammer Curl
* Add weight on pull ups as needed
Week 8 Week 9
LEGS #1 LEGS #1
Squat 1 rep Max 100 Squat 3 rep Max

Squat 4x4 85 Squat 4x8

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

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

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

Raise
PUSHor#1 Raise
PUSHor#1
Bench 3 rep Max 95 Bench 5 rep Max

Bench 4x8 75 Bench 4x12

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

Weighted 3x10 RPE 8-9 Weighted 3x10

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

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

DB tricep 3x10 RPE 8-9 DB tricep 3x10

extensions
PULL #1 extensions
PULL #1
Deadlift 1 rep Max 100 Deadlift 5 rep Max

Deadlift 4x2 95 Deadlift 4x10

Stiff Leg 3x10 RPE 8-9 Stiff Leg 3x10
Deadlift 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 3x10 RPE 8-9 Seated 3x10
Hammer Curl
* Stiff Leg Deads should be done from a 2-3" Hammer Curl
deficit
LEGS #2 LEGS #2
Squat 5 rep Max 90 Squat 1 rep Max

Squat 4x12 65 Squat 4x4

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

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

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

Raise
PUSHor#2 Raise
PUSHor#2
Reverse Reverse
OHP
Hyper 1 rep Max 100 OHP
Hyper 3 rep Max

OHP 4x4 90 OHP 4x8

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

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

Weighted 3x10 RPE 8-9 Weighted 3x10

Dips Dips
DB tricep 3x10 RPE 8-9 DB tricep 3x10
extensions
Skull Crusher 3x10 RPE 8-9 extensions
Skull Crusher 3x10

PULL #2 PULL #2
Deadlift 5 rep Max 90 Deadlift 3 rep Max

Deadlift 4x10 75 Deadlift 4x6

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 3x10 RPE 8-9 Seated 3x10

Hammer Curl
* Stiff Leg Deads should be done from a 2-3" Hammer Curl
deficit
95

75
RPE 8-9

RPE 8-9

RPE 8-9

90

65
RPE 8-9

RPE 8-9

RPE 8-9
RPE 8-9

RPE 8-9

RPE 8-9

90

70
RPE 8-9

RPE 8-9

RPE 8-9

RPE 8-9

RPE 8-9
RPE 8-9

100

85
RPE 8-9

RPE 8-9

RPE 8-9

95

80
RPE 8-9

RPE 8-9

RPE 8-9

RPE 8-9
RPE 8-9

95

85
RPE 8-9

RPE 8-9

RPE 8-9

RPE 8-9

RPE 8-9

RPE 8-9