Emailing YGC3

TABLE OF
CONTENTS
01. Introduction.................................................................................... 02
02. DUP Periodisation......................................................................... 03
What Is DUP?............................................................................................... 03
Why Use DUP?............................................................................................ 04
03. Training Program Breakdown.................................................... 05
Phase 1 ............................................................................................................ 05
Heavy 4 x 6........................................................................................ 05
Moderate 4 x 8-10.......................................................................... 05
Light 4 x 20,15,12,10........................................................................ 05
Phase 2............................................................................................................ 06
Heavy 5 x 5........................................................................................ 06
Moderate 4 x 8................................................................................ 06
Light 3 x 10-12 + Tempo Contrast........................................... 06
Phase 3............................................................................................................ 07
Heavy 4 x 5........................................................................................ 07
Moderate 4 x 9................................................................................ 07
Light 3 x 15......................................................................................... 07
5. Training Upper Body....................................................................... 08
6. Training Volume............................................................................... 09
7. Summary............................................................................................. 10
8. Training Program............................................................................. 11
01 INTRODUCTION
Welcome back to our third installment of YOUR GLUTE COACH! As I always like to say in my program series
when I reach part 2, 3, or even part 4, it is truly an honor and privilege to have you all back once again
learning from me and using my methods. It’s a cool feeling as a personal trainer to have people choose you.
There are so many options out there, some good, some bad. So it is a cool feeling to have people allow
me to help guide them on their journey!
Your Glute Coach Part 3 is all about building on what we have been doing. Similar to when I work with a
client privately, we do not do something drastically different every few months. Think of program design as
reading a book. You want to work your way through, chapter to chapter. The writer does not all of a sudden
create a different character or theme to a story halfway through. The best books and stories build and build
the more you read. That’s how I look at creating my program series, each phase builds off the next. Each
program is created by thinking about where you have been in previous weeks, then where I want to take
you in future weeks.
Your Glute Coach Part 3 is continuing to do the basics well. It is not about gimmicks, it is not about throwing
you a totally different set of exercises you have never done before. It is about continuing to use great
technique, adding more weight to the bar and doing more reps with that same weight. The best exercises
for glute gains used in previous programs are still going to be exercises we want to continually use to get
better and better.
I often find people have a belief that when I post my long-term clients who win world titles, there must
have been this incredibly secret program I created for them which is unlike anything else. When in reality,
the programs are very similar to these. What works for my bikini pros is not a secret. It’s in these methods
and it’s in these exact programs!
In regards to all things nutrition, cardio, and steps - the general things I cover in my guidebooks - I want you
to go back and refer to all the content in Your Glute Coach Part 1. You can choose to do YGC 3 in either a
build or a cut, depending on your goals. All the information you need is in YGC 1, so please refer back to it.
As of this writing, my client Nurah just became WBFF WORLD BIKINI CHAMPION in the over 35 category in
Las Vegas. The exercises I implemented for Nurah are exercises found in these programs! It’s not a secret.
You just need to follow the plan. Keep doing the little things well. I worked with Nurah for 3.5 years! She
went from never competing to becoming a world champion. I truly hope you all give me time like Nurah
has done to keep helping you achieve better and better results. Let’s achieve epic things together!
PA G E 2
02 DUP PERIODISATION
Our 12-week program for YGC 3 will use a daily undulating periodisation system (DUP). This is a periodisation
method I have not used yet in the YGC series, so I’m excited to introduce you to it here!
What is DUP?
DUP is when we use a variety of rep ranges in the one week of a program. For instance, let’s say I write a
12-week linear program.
The four phases of the program may look like this:
Phase 1 12-15 rep
Phase 2 8-10 reps
Phase 3 4-6 reps
Each training phase has a specific rep range we focus on before progressing to the next phase, where
the rep range lowers. Whereas with DUP, the rep ranges undulate daily, hence the name “daily undulating
periodisation.” With DUP we have a larger range of reps utilised in the one week.
How I like to do this from a training split standpoint is to have specific days focused on specific rep ranges.
See how above the rep ranges used are 3 different ranges? Each rep range is used in a specific 4-week
training phase. With DUP, we can utilise all rep ranges in the one week.
PA G E 3
02 WHY USE DUP
For example, in this program we will train lower body 3 days each week.
The lower body sessions are broken up into the following:
Heavy days lower rep 12-15 reps
Moderate days average rep 8-10 reps
Light days higher rep 4-6 reps
As you can see, in a DUP system we use all 3 rep ranges over one week. Instead of a 4-week training phase
where you train lower body 3x a week focused on 12-15 reps in every workout. That’s DUP in a nut shell!
Why Use DUP?
The thing I really like about DUP is that we are covering all potential hypertrophy adaptations by using
low reps, moderate reps and higher reps. Research has shown that a broad range of reps can lead to
hypertrophy adaptations. Reps as low as 3-5 reps can lead to muscle gain. Then reps as high as 15-20 have
also been shown to increase muscle mass. The concept of DUP is to use all of the potential hypertrophy-
stimulating reps in one training week.
So why not use this DUP approach always then? Because I believe this can also increase the chances of
potential burnout. For instance, doing a linear approach of 12-15 reps for a phase for 4 weeks, the next phase
we can lower the reps to have a break from higher reps. Likewise, after doing low reps for 4 weeks, I can
back off such heavy work and do higher rep work.
Obviously, with DUP it is an approach that uses such a diverse range of reps in one week that it becomes
hard to have a break from that rep range. What does this mean for my program design? It’s why I don’t
always use DUP. I like to use it for 12 weeks as we are here in this program, then move to a different
periodisation, like the ones used in the previous YGC programs.
For example, the training phase of YGC 3 will be broken up into 4-week phases. What I like to do here is
manipulate the exercises or tempos used from phase to phase. Rather than have the same exercise for 12
weeks, we can alternate each phase which exercises we target. So yes, reps will be similar, but exercise
selection and tempos will differ from phase to phase.
PA G E 4
03 TRAINING PROGRAM BREAKDOWN
Phase 1
Heavy 4x6
Moderate 4 x 8-10
Light 4 x 20, 15, 12, 10
The first 4-week phase will have the heavy day focused around the squat. I have programmed a low bar
squat as it’s a bit more hip dominant and a great squat to allow you to lift heavier. I also program trap bar
deadlifts for 6 reps. If your gym doesn’t have a trap bar, don’t worry - just use a regular barbell instead. The
goal of heavy days in this program is to get strong on our basic compounds - foundational movements
done well.
Moderate rep days will be a more traditional hypertrophy rep range of 8-10 reps. I still like to use good rest
periods here to lift as much as possible. The only difference is we are lifting for more reps. The goal is to
still get stronger regardless of the rep range.
The light day is a descending reps day: 4 x 20, 15, 12, 10. As you can see, a large spread of reps. We use the
higher reps (eg. 20 reps) to create some initial fatigue, then also slightly lower rest periods on the higher rep
day. The goal here is to use exercises that are not too taxing on the lower back. This is why we have more
thrusts, leg press and also some banded work.
Yes, banded work. I like these here on high rep days to push blood flow to the glutes to create a bit more
training volume, which is not overly taxing on the body. This is the time when I find bands to be of some
benefit.
As always, phase 1 builds into the program. The goal is to add weight each week. You will often find that
on some days of the program you will progress faster, while others are a little slower. All in all, over the 4
weeks I expect you to adjust quickly!
PA G E 5
Phase 2
Heavy 5x4
Moderate 4x8
Light 3 x 10-12 + Tempo Contrast
The second 4-week DUP Phase will have reps that are a bit lower for each workout compared to phase 1.
Yes, we are using a wide spread of reps each phase. However, this does not mean reps cannot lower or
increase from phase to phase for heavy, moderate and high rep days.
For the heavy days, we will continue with the low bar squat but will incorporate a 1 & 1/4 rep to focus on
a bit more explosiveness out of the bottom of the squat when the glutes are being stretched. The floating
deadlift also comes in to replace the dead-stop trap bar deadlift.
The moderate rep workouts are now lowered to 8 reps. This is a nice rep amount to push your strength
without being as taxing as lower reps. Here I want you to again, utilise rest periods. We have antagonist
partnerships which mean we are partnering two exercises of opposing muscle groups. This allows for
greater rest time between the same muscle groups, while also increasing session efficiency (as one muscle
recovers while the other muscle works).
On our high rep day, high reps are all relative which is important to understand. In this phase, the high
rep day is only 10-12 reps. This rep range can often be a moderate rep total. Reps are all relative. For a
powerlifter, a high rep day may include only 6 reps. For a more endurance athlete, their heavy day may
include 8-10 reps. For us, using hypertrophy-focused work, as long as we fall in between the 3-5 rep and
15-20 rep range, we will benefit.
The higher rep days for phase 2 will be 10-12 reps with shorter rest periods of 90 seconds. This means we
do not have a full recovery, but still a solid amount of rest. We also have a tempo contrast method for the
hip thrust, which I am sure you will have a love/hate relationship with! 5 reps with a 5-second pause at the
top, plus 5 x partial reps = 1 set.
Once again, work your way through this phase. It is crucial in programs like these that you load the bar
properly. In week 1 don’t overshoot your training loads used. Choose a weight you can crush in the first
week. Then add weight each week. Shoot for that 2.5-5% load increase.
PA G E 6
Phase 3
Heavy 4x5
Moderate 4x9
Light 3 x 15
The final 4-week training phase of the 12-week YGC 3 Program will once again be a DUP split. This phase
has a few adjustments. The low bar squat transitions to a high bar squat and the floating deadlift becomes
a deficit deadlift from the floor.
In the last phase we used a more dynamic squat - the 1 & 1/4 method. In this phase, we are utilising a slow
eccentrics method: a 4-second lowering phase for the high bar squat. I love these! Once again, we are back
to using a trap bar deadlift for the B) series on the lower heavy day. This time we perform a dead stop rep
from a deficit, which means more range of motion.
The moderate rep days will be focused in the 7-9 rep range. This is a rep range that again is still heavy
enough for you to crush some big weights on. The big goal for me when writing this program was for you
to be hitting all-time personal bests on the moderate rep days at the end. The lower rep work does a great
job of then increasing strength on more moderate rep days. My expectation is by the end of this 12-week
phase you will be hitting personal bests on all rep ranges.
Our final high rep day will have a unilateral focus. Single leg work in the 15 rep range. A single leg is always
a nice way to target potential imbalances. We start high rep day for the lower body with single leg press
and thrusts, whilst fresh in the workout. Before moving to bilateral movements like the leg curl and back
extension. Then we finish with some abduction work to end the higher rep workout.
PA G E 7
04 TRAINING UPPER BODY
As YGC is a 5-day training program, we have a training split of 3 lower and 2 upper body days. We focus 3
training days on lower body: the heavy, moderate and light days. For the upper body, you will be training
twice a week. This means for upper body you will not be utilising all 3 rep ranges. Instead, you will be
performing an upper body heavy day and an upper body light day.
There are many approaches you could potentially use here, but I’ll explain the one I prefer. On the heavy
days I like to focus on the big compounds, then on the higher rep day, I like more isolation work. Some
exercises simply suit low reps more than others, and the same goes for higher rep work. On our heavy
upper days, think strong! Lay the foundation of upper body strength progressions. The higher rep days,
shorter rest and a bit more focus on blood flow. As always, you will still be aiming to get stronger, but just
on higher reps.
PA G E 8
05 TRAINING VOLUME
An important point I want to make is that not all the workouts

will feel the same. Lower rep workouts/heavy days will usually
have fewer total sets and longer rest periods. Most likely,
these workouts will not have you leaving the gym feeling like a
complete sweaty mess. The pump may not be as intense. This
does NOT mean the workout was not effective!
Lower rep work will simply have a different feel to it than that of
higher rep work. The high rep/light days will utilise more working
sets and exercises, while also shorter rest periods and more
pump-like exercises. This tends to be associated with a feeling
of more “intense” work, but this does not mean the session is
of greater value for hypertrophy. Yes, you most likely will leave
sweatier and more tired. However, this is the result of shorter rest
periods and more reps and sets.
Again, different rep ranges and goals for the day will naturally
bring about a different feeling associated with the workouts. The
point is both days are effective, just slightly different. So enjoy
the variation!
PA G E 9
06 SUMMARY
We have covered so much education in the previous YOUR GLUTE COACH programs. Endless amounts of
education which I believe should have you far ahead of the game compared to most other lifters in the
gym. YGC 3 is really about creating a third training program for you to continue applying that knowledge.
Education is awesome, but being given a program to allow you to get the most out of the education is
where the magic really happens. I still highly recommend looking back at the original YGC 1 and 2 and
watching the education frequently there. It is highly valuable content that should be the key driver of how
you look at training for years to come. YGC 3 is the continuation of that knowledge being applied through
my methods.
Follow the program, do it as laid out, and you will continually have high levels of success in the years to
come. This program may look simple on paper, but I can assure you, it is advanced! I can also assure you
that your hard work will pay off when you stick to the plan. Good luck and finish off the YOUR GLUTE COACH
series strong! Future glute gains are coming your way!
Coach Mark Carroll
PA G E 1 0
04 TRAINING PROGRAM
Your 12 Week Training Program
Program : DUP 1
PHASE 1
Heavy 4x6
CLICK THE WORKOUT NAMES BELOW Moderate 4 x 8-10
TO ACCESS THE
Light 4 x 20,15,12,10
VIDEO EXERCISE LIBRARY!
DAY WORKOUT CARDIO STEPS
MONDAY Lower Heavy
TUESDAY Upper Heavy
Refer To YGC 1 Guidebook for

WEDNESDAY Lower Moderate
Cardio & Step Requirements
THURSDAY REST
FRIDAY Upper Light
SATURDAY Lower Light
SUNDAY REST
PA G E 1 1
04 TRAINING PROGRAM
TO ACCESS THE VIDEO Heavy 4 x 6

Lower Heav y EXERCISE LIBRARY FOR
THIS WORKOUT!
Moderate 4 x 8-10
Light 4 x 20,15,12,10
MONDAY
A Low Bar Squat
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 6 180 3010
2 4 6 180 3010
3 4 6 180 3010
4 4 6 180 3010
B Conventional Deadlift Use trap bar if available. Dead stop reps.
1 4 6 180 2110
2 4 6 180 2110
3 4 6 180 2110
4 4 6 180 2110
C1 DB Bulgarian Split Squats Large step - torso lean forward
1 4 6 Each Leg 90 3010
2 4 6 Each Leg 90 3010

3 4 6 Each Leg 90 3010
4 4 6 Each Leg 90 3010
C2 Lying Leg Curl Slow eccentrics
1 4 6 90 4010
2 4 6 90 4010
3 4 6 90 4010
4 4 6 90 4010
D Moving Plank Use Smith Machine if available - Pause for 2 sec at Top
1 3 30s 45 -
2 3 30s 45 -
3 3 30s 45 -
4 3 30s 45 -
PA G E 12
04 TRAINING PROGRAM

Upper Heav y EXERCISE LIBRARY FOR Moderate 4 x 8-10
THIS WORKOUT! Light 4 x 20,15,12,10
TUESDAY
A1 Seated BB Overhead Press
1 4 6 100 3010
2 4 6 100 3010
3 4 6 100 3010
4 4 6 100 3010
If cannot do 3+ body weight reps perform lat pulldown

A2 Pull Ups - Supinated
supinated for 6 reps
1 4 Max 100 2010
2 4 Max 100 2010
3 4 Max 100 2010
4 4 Max 100 2010
B1 DB Bench Press - Neutral 1 & 1/4 Reps at Bottom
1 4 6 45 3010
2 4 6 45 3010
3 4 6 45 3010
4 4 6 45 3010
B2 One Arm DB Rows - Dead Stop Rest DB on floor for 2 sec
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 Curls
1 3 8 60 2010
2 3 8 60 2010
3 3 8 60 2010
4 3 8 60 2010
PA G E 13
04 TRAINING PROGRAM

Upper Heav y EXERCISE LIBRARY FOR Moderate 4 x 8-10
TUESDAY
C2 BB Skull Crushers
1 3 8 60 2010
2 3 8 60 2010
3 3 8 60 2010
4 3 8 60 2010
D Rope Crunches Paused at bottom
1 3 10 60 2012
2 3 10 60 2012
3 3 10 60 2012
4 3 10 60 2012
B1 DB Bench Press - Neutral 1 & 1/4 Reps at Bottom
1 4 6 45 3010
2 4 6 45 3010
3 4 6 45 3010
4 4 6 45 3010
B2 One Arm DB Rows - Dead Stop
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 Moving Plank BB Curls
1 3 8 60 2010
2 3 8 60 2010
3 3 8 60 2010
4 3 8 60 2010
PA G E 14
04 TRAINING PROGRAM

Lower Moderate EXERCISE LIBRARY FOR
THIS WORKOUT!
Moderate 4 x 8-10
Light 4 x 20,15,12,10
WEDNESDAY
A1 BB Romanian Deadlifts
1 4 8-10 90 2010
2 4 8-10 90 2010
3 4 8-10 90 2010
4 4 8-10 90 2010
A2 DB Front Foot Elevated Split Squats
1 4 8-10 Each Leg 90 2010
2 4 8-10 Each Leg 90 2010
3 4 8-10 Each Leg 90 2010
4 4 8-10 Each Leg 90 2010
B Leg Press - Feet Middle Pause for 1s at bottom
1 4 8-10 120 2110
2 4 8-10 120 2110

3 4 8-10 120 2110
4 4 8-10 120 2110
Use Smith Machine if available. Pause for 2s at top. Last

C BB Hip Thrusts Set: Rest Pause x 1.
1 4 8-10 120 2012

2 4 8-10 120 2012
3 4 8-10 120 2012
4 4 8-10 120 2012
D Glute Medius Kickbacks - Cable
1 3 8-10 Each Leg 75 2010
2 3 8-10 Each Leg 75 2010
3 3 8-10 Each Leg 75 2010
4 3 8-10 Each Leg 75 2010
PA G E 15
04 TRAINING PROGRAM

Upper Light EXERCISE LIBRARY FOR
THIS WORKOUT!
Moderate 4 x 8-10
Light 4 x 20,15,12,10
FRIDAY
A 450 Incline DB Bench Press - Neutral Last Set: Drop Set x 1
1 3 20,15,12 90 2010
2 3 20,15,12 90 2010
3 3 20,15,12 90 2010
4 3 20,15,12 90 2010
B Lat Pulldown - Mid Pronated
1 3 20,15,12 90 2010
2 3 20,15,12 90 2010
3 3 20,15,12 90 2010
4 3 20,15,12 90 2010
C Standing DB Lateral Raises Last Set: Drop Set x 1
1 3 20,15,12 90 2010
2 3 20,15,12 90 2010
3 3 20,15,12 90 2010
4 3 20,15,12 90 2010
D Seated Row - Neutral Last Set: Drop Set x 1
1 3 20,15,12 90 2010
2 3 20,15,12 90 2010
3 3 20,15,12 90 2010
4 3 20,15,12 90 2010
E Rope Face Pull
1 3 20,15,12 60 2010
2 3 20,15,12 60 2010
3 3 20,15,12 60 2010
4 3 20,15,12 60 2010
PA G E 16
04 TRAINING PROGRAM

THIS WORKOUT!
Moderate 4 x 8-10
Light 4 x 20,15,12,10
FRIDAY
F1 Cable Bicep Curls
1 3 15 15 2010
2 3 15 15 2010
3 3 15 15 2010
4 3 15 15 2010
F2 Rope Tricep Pushdowns Pause for 2s at top
1 3 10 60 2012
2 3 10 60 2012
3 3 10 60 2012
4 3 10 60 2012
G Lying Leg Raises
1 3 10 45 2010
2 3 10 45 2010
3 3 10 45 2010
4 3 10 45 2010
G BB Hip Thrusts Use Smith Machine if available. Pause for 2s at top. Last
1 3 20,15,12 90 2010
2 3 20,15,12 90 2010
3 3 20,15,12 90 2010
4 3 20,15,12 90 2010
E Rope Face Pull
1 3 20,15,12 60 2010
2 3 20,15,12 60 2010
3 3 20,15,12 60 2010
4 3 20,15,12 60 2010
PA G E 17
04 TRAINING PROGRAM

Lower Light EXERCISE LIBRARY FOR Moderate 4 x 8-10
SATURDAY
A Kas Glute bridge
1 4 20,15,12,10 90 2010
2 4 20,15,12,10 90 2010
3 4 20,15,12,10 90 2010
4 4 20,15,12,10 90 2010
B Leg press - Feet High and Wide
1 3 20,15,12 90 2010
2 3 20,15,12 90 2010
3 3 20,15,12 90 2010
4 3 20,15,12 90 2010
C 450 Back Extension - DB Behind Head Prisoner style - hands above head if DB too heavy
1 3 20,15,12 90 2010
2 3 20,15,12 90 2010
3 3 20,15,12 90 2010
4 3 20,15,12 90 2010
D Leg Extensions
1 4 20,15,12,10 90 2010
2 4 20,15,12,10 90 2010
3 4 20,15,12,10 90 2010
4 4 20,15,12,10 90 2010
E Seated Leg Curls
1 3 20,15,12 90 2010
2 3 20,15,12 90 2010
3 3 20,15,12 90 2010
4 3 20,15,12 90 2010
PA G E 18
04 TRAINING PROGRAM

Lower Light EXERCISE LIBRARY FOR
THIS WORKOUT!
Moderate 4 x 8-10
Light 4 x 20,15,12,10
SATURDAY
F1 Standing Straight Leg Abductions - Banded
1 2 12-15 Each Leg 15 1010
2 2 12-15 Each Leg 15 1010
3 2 12-15 Each Leg 15 1010
4 2 12-15 Each Leg 15 1010
F2 Banded Kickbacks
1 2 12-15 Each Leg 60 1010
2 2 12-15 Each Leg 60 1010
3 2 12-15 Each Leg 60 1010
4 2 12-15 Each Leg 60 1010
C 45* Back Extension - DB Behind Head Prisoner style - hands above head if DB too heavy
1 3 20,15,12 90 2010
2 3 20,15,12 90 2010
3 3 20,15,12 90 2010
4 3 20,15,12 90 2010
D Leg Extensions
1 4 20,15,12,10 90 2010
2 4 20,15,12,10 90 2010
3 4 20,15,12,10 90 2010
4 4 20,15,12,10 90 2010
E Seated Leg Curls
1 3 20,15,12 90 2010
2 3 20,15,12 90 2010
3 3 20,15,12 90 2010
4 3 20,15,12 90 2010
PA G E 19
04 TRAINING PROGRAM
Program : DUP 2
PHASE 2
Heavy 5x5
CLICK THE WORKOUT NAMES BELOW Moderate 4 x 8
TO ACCESS THE
Light 3 x 10-12 + Tempo
Contrast
MONDAY Lower Heavy
TUESDAY Upper Heavy

THURSDAY REST
FRIDAY Upper Light
SUNDAY REST
PA G E 2 0
04 TRAINING PROGRAM

Lower Heav y EXERCISE LIBRARY FOR
THIS WORKOUT!
Moderate 4 x 8
MONDAY
A Low Bar Squat 1 & 1/4 Reps at Bottom
1 5 4 210 3010
2 5 4 210 3010
3 5 4 210 3010
4 5 4 210 3010
B BB Hip Thrusts - Dead Stop Pause at top for 1s to ensure full contraction
1 4 6 180 2111
2 4 6 180 2111
3 4 6 180 2111
4 4 6 180 2111
C1 BB Floating Deadlifts
1 3 5 90 2210
2 3 5 90 2210
3 3 5 90 2210
4 3 5 90 2210
C2 DB Front Heel Elevated Split Squats
1 3 6 Each Leg 90 3010

2 3 6 Each Leg 90 3010
3 3 6 Each Leg 90 3010
4 3 6 Each Leg 90 3010
D Plank - Stir the Pot
1 3 30s 45 -
2 3 30s 45 -
3 3 30s 45 -
4 3 30s 45 -
PA G E 21
04 TRAINING PROGRAM

Upper Heav y EXERCISE LIBRARY FOR
THIS WORKOUT!
Moderate 4 x 8
TUESDAY
A1 650 Incline DB Bench Press - Neutral 1 & 1/4 Reps at Bottom
1 4 5 100 3010
2 4 5 100 3010
3 4 5 100 3010
4 4 5 100 3010
3 x 2s pauses in eccentric: 2s pause at top, mid range &

A2 Pull Ups - Pronated - Eccentric Pauses
just before bottom
1 4 3-5 100 6000
2 4 3-5 100 6000
3 4 3-5 100 6000
4 4 3-5 100 6000
B1 Push Ups Pause for 2s at bottom, just above floor
1 4 Max 45 2210
2 4 Max 45 2210
3 4 Max 45 2210
4 4 Max 45 2210
B2 300 Prone DB Row - Neutral Elbows tucked. Pause for 2s at top.
1 4 6 90 2012
2 4 6 90 2012
3 4 6 90 2012
4 4 6 90 2012
C1 450 Incline DB Curls Slow eccentrics
1 3 6 60 4010
2 3 6 60 4010
3 3 6 60 4010
4 3 6 60 4010
PA G E 22
04 TRAINING PROGRAM

THIS WORKOUT!
Moderate 4 x 8
TUESDAY
C2 Lying DB Tricep Extensions 1 & 1/4 Reps at Bottom
1 3 7 60 3010
2 3 7 60 3010
3 3 7 60 3010
4 3 7 60 3010
D Hanging Knee Raises
1 4 12-15 60 2010
2 4 12-15 60 2010
3 4 12-15 60 2010
4 4 12-15 60 2010
B1 Push Ups Pause for 2s at bottom, just above floor
1 4 Max 45 2210
2 4 Max 45 2210
3 4 Max 45 2210
4 4 Max 45 2210
B2 30* Prone DB Row - Neutral Elbows tucked. Pause for 2s at top.
1 4 6 90 2012
2 4 6 90 2012
3 4 6 90 2012
4 4 6 90 2012
C1 45* Incline DB Curls Slow eccentrics
1 3 6 60 4010
2 3 6 60 4010
3 3 6 60 4010
4 3 6 60 4010
PA G E 23
04 TRAINING PROGRAM

Lower Moderate EXERCISE LIBRARY FOR
THIS WORKOUT!
Moderate 4 x 8
WEDNESDAY
A1 BB Box Squats High bar - box just below 900
1 4 8 100 2210
2 4 8 100 2210
3 4 8 100 2210
4 4 8 100 2210
A2 Lying Leg Curls
1 4 8 100 2010
2 4 8 100 2010
3 4 8 100 2010
4 4 8 100 2010
B BB Hip Thrusts - 1 & 1/4 Reps Last Set: Rest Pause x 1
1 4 7-9 120 2010
2 4 7-9 120 2010

3 4 7-9 120 2010
4 4 7-9 120 2010
C B-Stance DB Romanian Deadlifts
1 4 7-9 Each Leg 120 3010

2 4 7-9 Each Leg 120 3010
3 4 7-9 Each Leg 120 3010
4 4 7-9 Each Leg 120 3010
D 450 Back Extensions - DB on Chest Pause for 2s at top
1 3 8-10 75 2012
2 3 8-10 75 2012
3 3 8-10 75 2012
4 3 8-10 75 2012
PA G E 24
04 TRAINING PROGRAM

THIS WORKOUT!
Moderate 4 x 8
FRIDAY
A Seated BB Overhead Press Constant Tension
1 4 10-12 120 2010
2 4 10-12 120 2010
3 4 10-12 120 2010
4 4 10-12 120 2010
B 450 Prone DB Lateral Raises Last Set: Drop Set x 1
1 3 10-12 90 2010
2 3 10-12 90 2010
3 3 10-12 90 2010
4 3 10-12 90 2010
C Kneeling One Arm Pulldowns - Cable
1 4 10-12 Each Arm 120 2010
2 4 10-12 Each Arm 120 2010

3 4 10-12 Each Arm 120 2010
4 4 10-12 Each Arm 120 2010
D Seated Row - Mid-Pronated Use straight bar. Last Set: Drop Set x 1.
1 3 10-12 90 2010
2 3 10-12 90 2010
3 3 10-12 90 2010
4 3 10-12 90 2010
E1 Face Pulls - Rope 1 & 1/4 Reps at Bottom
1 3 10-12 15 2010
2 3 10-12 15 2010
3 3 10-12 15 2010
4 3 10-12 15 2010
PA G E 25
04 TRAINING PROGRAM

THIS WORKOUT!
Moderate 4 x 8
FRIDAY
E2 Rope Straight Arm Pulldowns
1 3 10-12 60 2010
2 3 10-12 60 2010
3 3 10-12 60 2010
4 3 10-12 60 2010
F1 Decline Reverse Crunches
1 3 10-12 15 2010
2 3 10-12 15 2010
3 3 10-12 15 2010
4 3 10-12 15 2010
F2 Crunches Use decline bench
1 3 10-12 90 2010
2 3 10-12 90 2010
3 3 10-12 90 2010
4 3 10-12 90 2010
D Seated Row - Mid-Pronated Use straight bar. Last Set: Drop Set x 1.
1 3 10-12 90 2010
2 3 10-12 90 2010
3 3 10-12 90 2010
4 3 10-12 90 2010
E1 45* Back Extensions - DB on Chest 1 & 1/4 Reps at Bottom
1 3 10-12 15 2010
2 3 10-12 15 2010
3 3 10-12 15 2010
4 3 10-12 15 2010
PA G E 26
04 TRAINING PROGRAM

THIS WORKOUT!
Moderate 4 x 8
SATURDAY
A BB Hip Thrusts 5 + 5 Method 5 reps with a 5s pause at top + 5 x pulse reps = 1 set
1 4 5+5 120 1015+1010
2 4 5+5 120 1015+1010
3 4 5+5 120 1015+1010
4 4 5+5 120 1015+1010
B Leg Press - Feet Middle - Single Leg - Slow eccentrics
1 4 10-12 Each Leg 90 3010
2 4 10-12 Each Leg 90 3010
3 4 10-12 Each Leg 90 3010
4 4 10-12 Each Leg 90 3010
C MC Glute Lunge
1 3 12 Each Leg 90 2010
2 3 12 Each Leg 90 2010

3 3 12 Each Leg 90 2010
4 3 12 Each Leg 90 2010
D Leg Extensions - 1 & 1/4 Reps at Top
1 3 12 90 2010
2 3 12 90 2010
3 3 12 90 2010
4 3 12 90 2010
E BB Good Mornings
1 3 15 90 2010
2 3 15 90 2010
3 3 15 90 2010
4 3 15 90 2010
PA G E 27
04 TRAINING PROGRAM

THIS WORKOUT!
Moderate 4 x 8
SATURDAY
F Glute Medius Kickbacks - Cable Pause for 2s at top
1 4 12 Each Leg 90 2012
2 4 12 Each Leg 90 2012
3 4 12 Each Leg 90 2012
4 4 12 Each Leg 90 2012
B Leg Press - Feet Middle - Single Leg - Slow eccentrics
1 4 10-12 Each Leg 90 3010
2 4 10-12 Each Leg 90 3010
3 4 10-12 Each Leg 90 3010
4 4 10-12 Each Leg 90 3010
C MC Glute Lunge
1 3 12 Each Leg 90 2010
2 3 12 Each Leg 90 2010

3 3 12 Each Leg 90 2010
4 3 12 Each Leg 90 2010
D Leg Extensions - 1 & 1/4 Reps at Top
1 3 12 90 2010
2 3 12 90 2010
3 3 12 90 2010
4 3 12 90 2010
E BB Good Mornings
1 3 15 90 2010
2 3 15 90 2010
3 3 15 90 2010
4 3 15 90 2010
PA G E 28
04 TRAINING PROGRAM
Program : DUP 3
PHASE 3
Heavy 4x5
CLICK THE WORKOUT NAMES BELOW
TO ACCESS THE
Moderate 4 x 9
Light 3 x 15
MONDAY Lower Heavy
TUESDAY Upper Heavy

THURSDAY REST
FRIDAY Upper Light
SUNDAY REST
PA G E 2 9
04 TRAINING PROGRAM

Lower Heav y EXERCISE LIBRARY FOR Moderate 4 x 9
THIS WORKOUT! Light 3 x 15
MONDAY
A BB High Bar Squat Slow eccentrics
1 4 5 180 4010
2 4 5 180 4010
3 4 5 180 4010
4 4 5 180 4010
Use trap bar if available. Stand on 10kg plate. Dead stop on

B Deficit Deadlift
floor each rep.
1 4 6 180 2210
2 4 6 180 2210
3 4 6 180 2210
4 4 6 180 2210
C One Leg Hip Thrust - Landmine Pause for 2s at top
1 4 8 Each Leg 120 2012
2 4 8 Each Leg 120 2012

3 4 8 Each Leg 120 2012
4 4 8 Each Leg 120 2012
D DB Forward Step Lunges - Alternating
1 4 6 Each Leg 120 2010

2 4 6 Each Leg 120 2010
3 4 6 Each Leg 120 2010
4 4 6 Each Leg 120 2010
E Side Plank
1 3 30s Each Side 60 -
PA G E 30
04 TRAINING PROGRAM

THIS WORKOUT!
Moderate 4 x 9
Light 3 x 15
TUESDAY
A1 650 DB Arnold Press Pause for 2s at bottom
1 3 6 100 2210
2 3 6 100 2210
3 3 6 100 2210
4 3 6 100 2210
Pause for 2s at top. If cannot perform body weight for 3

A2 Pull Ups - Neutral
reps use assisted pull up machine for 8 reps.
1 3 3-5 100 2012
2 3 3-5 100 2012
3 3 3-5 100 2012
4 3 3-5 100 2012
B1 650 Prone DB Y Raises Pause for 2s at top
1 3 6-8 30 2012
2 3 6-8 30 2012
3 3 6-8 30 2012
4 3 6-8 30 2012
B2 One Arm DB Rows
1 3 6-8 Each Arm 120 2010

2 3 6-8 Each Arm 120 2010
3 3 6-8 Each Arm 120 2010
4 3 6-8 Each Arm 120 2010
C1 450 Incline Zottman Curls
1 3 8 30 3010
2 3 8 30 3010
3 3 8 30 3010
4 3 8 30 3010
PA G E 31
04 TRAINING PROGRAM

Upper Heav y EXERCISE LIBRARY FOR Moderate 4 x 9
TUESDAY
C2 Lying DB Tricep Extensions Pause for 2s at bottom
1 3 8 90 2210
2 3 8 90 2210
3 3 8 90 2210
4 3 8 90 2210
D Reverse Pec Deck
1 3 10 90 2010
2 3 10 90 2010
3 3 10 90 2010
4 3 10 90 2010
E Single Lying Leg Raises
1 3 10-12 Each Leg 90 2010
2 3 10-12 Each Leg 90 2010

3 3 10-12 Each Leg 90 2010
4 3 10-12 Each Leg 90 2010
B2 One Arm DB Rows
1 3 6-8 Each Arm 120 2010

2 3 6-8 Each Arm 120 2010
3 3 6-8 Each Arm 120 2010
4 3 6-8 Each Arm 120 2010
C1 45* Incline Zottman Curls
1 3 8 30 3010
2 3 8 30 3010
3 3 8 30 3010
4 3 8 30 3010
PA G E 32
04 TRAINING PROGRAM

Lower Moderate EXERCISE LIBRARY FOR Moderate 4 x 9
WEDNESDAY
A BB Hip Thrusts Constant tension. Last Set: Rest Pause x 1
1 4 9 120 2010
2 4 9 120 2010
3 4 9 120 2010
4 4 9 120 2010
Pause for 2s at bottom. Last Set: Drop Set x 1

B1 Seated Leg Curls
1 4 7-9 100 2210
2 4 7-9 100 2210
3 4 7-9 100 2210
4 4 7-9 100 2210
B2 DB Back Foot Elevated Split Squats
1 4 7-9 Each Leg 120 3010
2 4 7-9 Each Leg 120 3010

3 4 7-9 Each Leg 120 3010
4 4 7-9 Each Leg 120 3010
C Straddle Lift Wide Stance
1 4 10 120 3010
2 4 10 120 3010
3 4 10 120 3010
4 4 10 120 3010
D Standing Straight Leg Kickbacks - Cable 1 & 1/4 Reps at Top
1 3 8-10 Each Leg 90 2010
2 3 8-10 Each Leg 90 2010
3 3 8-10 Each Leg 90 2010
4 3 8-10 Each Leg 90 2010
PA G E 33
04 TRAINING PROGRAM

THIS WORKOUT!
Moderate 4 x 9
Light 3 x 15
FRIDAY
A1 Kneeling One Arm Pulldowns - Cable
1 4 15 Each Arm 30 2010
2 4 15 Each Arm 30 2010
3 4 15 Each Arm 30 2010
4 4 15 Each Arm 30 2010
A2 Lat Pulldown - Mid-Pronated Lean back. Last Set: Drop Set x 1
1 4 15 120 2010
2 4 15 120 2010
3 4 15 120 2010
4 4 15 120 2010
B1 Standing DB Lateral Raises - 1 & 1/4 Reps at Top
1 3 10-12 30 2010
2 3 10-12 30 2010
3 3 10-12 30 2010
4 3 10-12 30 2010
B2 Seated One Arm Row - Neutral
1 3 15 Each Arm 90 2010

2 3 15 Each Arm 90 2010
3 3 15 Each Arm 90 2010
4 3 15 Each Arm 90 2010
C Seated Rope Pull to Neck Pause for 2s at top
1 3 12-15 60 2012
2 3 12-15 60 2012
3 3 12-15 60 2012
4 3 12-15 60 2012
PA G E 34
04 TRAINING PROGRAM

THIS WORKOUT!
Moderate 4 x 9
Light 3 x 15
FRIDAY
D1 Cable Bicep Curls
1 2 12-15 15 2010
2 2 12-15 15 2010
3 2 12-15 15 2010
4 2 12-15 15 2010
D2 Overhead Cable Extensions - Rope
1 2 12-15 60 2010
2 2 12-15 60 2010
3 2 12-15 60 2010
4 2 12-15 60 2010
E Rope Crunches
1 2 15-20 60 2010
2 2 15-20 60 2010
3 2 15-20 60 2010
4 2 15-20 60 2010
B2 Seated One Arm Row - Neutral
1 3 15 Each Arm 90 2010

2 3 15 Each Arm 90 2010
3 3 15 Each Arm 90 2010
4 3 15 Each Arm 90 2010
C Seated Rope Pull to Neck Pause for 2s at top
1 3 12-15 60 2012
2 3 12-15 60 2012
3 3 12-15 60 2012
4 3 12-15 60 2012
PA G E 35
04 TRAINING PROGRAM

Lower Light EXERCISE LIBRARY FOR Moderate 4 x 9
SATURDAY
A Leg Press - Feet Middle
1 3 15 90 2010
2 3 15 90 2010
3 3 15 90 2010
4 3 15 90 2010
B Kas Glute Bridge Use Smith Machine if available
1 3 15 90 3010
2 3 15 90 3010
3 3 15 90 3010
4 3 15 90 3010
C Lying Leg Curl - 1 & 1/4 Reps at Top
1 3 8-10 90 3010
2 3 8-10 90 3010
3 3 8-10 90 3010
4 3 8-10 90 3010
D 450 Back Extensions - DB on Chest 1 & 1/4 Reps at Top
1 3 10-12 90 2010
2 3 10-12 90 2010
3 3 10-12 90 2010
4 3 10-12 90 2010
E DB Squat - Heels Elevated Constant tension
1 3 15 90 2010
2 3 15 90 2010
3 3 15 90 2010
4 3 15 90 2010
PA G E 36
04 TRAINING PROGRAM

THIS WORKOUT!
Moderate 4 x 9
Light 3 x 15
SATURDAY
F1 Standing Straight Leg Abductions - Cable
1 3 10-12 Each Leg 5 2010
2 3 10-12 Each Leg 5 2010
3 3 10-12 Each Leg 5 2010
4 3 10-12 Each Leg 5 2010
F2 Glute Medius Kickbacks - Cable
1 3 10-12 Each Leg 90 2010
2 3 10-12 Each Leg 90 2010
3 3 10-12 Each Leg 90 2010
4 3 10-12 Each Leg 90 2010
C Lying Leg Curl - 1 & 1/4 Reps at Top
1 3 8-10 90 3010
2 3 8-10 90 3010
3 3 8-10 90 3010
4 3 8-10 90 3010
D 45* Back Extensions - DB on Chest 1 & 1/4 Reps at Top
1 3 10-12 90 2010
2 3 10-12 90 2010
3 3 10-12 90 2010
4 3 10-12 90 2010
E DB Squat - Heels Elevated Constant tension
1 3 15 90 2010
2 3 15 90 2010
3 3 15 90 2010
4 3 15 90 2010
PA G E 37
Copyright ©️ Carroll Performance Pty Ltd
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The content of this e-book is to serve as a general overview of matters of interest and is not
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TABLE OF

The four phases of the program may look like this:

Phase 1 12-15 rep

Phase 2 8-10 reps

Phase 3 4-6 reps

The lower body sessions are broken up into the following:

Heavy days lower rep 12-15 reps

Moderate days average rep 8-10 reps

Light days higher rep 4-6 reps

Why Use DUP?

Light 4 x 20, 15, 12, 10

Light 3 x 10-12 + Tempo Contrast

An important point I want to make is that not all the workouts

Coach Mark Carroll

Your 12 Week Training Program

DAY WORKOUT CARDIO STEPS

MONDAY Lower Heavy

TUESDAY Upper Heavy

Refer To YGC 1 Guidebook for

FRIDAY Upper Light

SATURDAY Lower Light

TO ACCESS THE VIDEO Heavy 4 x 6

A Low Bar Squat

B Conventional Deadlift Use trap bar if available. Dead stop reps.

C1 DB Bulgarian Split Squats Large step - torso lean forward

1 4 6 Each Leg 90 3010

2 4 6 Each Leg 90 3010

C2 Lying Leg Curl Slow eccentrics

TO ACCESS THE VIDEO Heavy 4 x 6

A1 Seated BB Overhead Press

If cannot do 3+ body weight reps perform lat pulldown

1 4 Max 100 2010

2 4 Max 100 2010

3 4 Max 100 2010

4 4 Max 100 2010

B1 DB Bench Press - Neutral 1 & 1/4 Reps at Bottom

B2 One Arm DB Rows - Dead Stop Rest DB on floor for 2 sec

1 4 6 Each Arm 90 2210

TO ACCESS THE VIDEO Heavy 4 x 6

D Rope Crunches Paused at bottom

B1 DB Bench Press - Neutral 1 & 1/4 Reps at Bottom

B2 One Arm DB Rows - Dead Stop

1 4 6 Each Arm 90 2210

C1 Moving Plank BB Curls

TO ACCESS THE VIDEO Heavy 4 x 6

A2 DB Front Foot Elevated Split Squats

1 4 8-10 Each Leg 90 2010

2 4 8-10 Each Leg 90 2010

3 4 8-10 Each Leg 90 2010

4 4 8-10 Each Leg 90 2010

B Leg Press - Feet Middle Pause for 1s at bottom

1 4 8-10 120 2110

2 4 8-10 120 2110

Use Smith Machine if available. Pause for 2s at top. Last

1 4 8-10 120 2012

D Glute Medius Kickbacks - Cable

1 3 8-10 Each Leg 75 2010

2 3 8-10 Each Leg 75 2010

3 3 8-10 Each Leg 75 2010

4 3 8-10 Each Leg 75 2010

TO ACCESS THE VIDEO Heavy 4 x 6

A 450 Incline DB Bench Press - Neutral Last Set: Drop Set x 1

B Lat Pulldown - Mid Pronated