DUP PROGRAM

SET YOUR CURRENT PB'S

Squat Max 465
Bench Max 365
Deadlift Max 675
OHP Max 205

Week 1 Week 2
LEGS #1 LEGS #1
Squat 5 rep Max 395 Squat 1 rep Max

Squat 4x12 300 Squat 4x4

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

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

Reverse Hyper Raise or
Reverse
Hyper

PUSH #1 PUSH #1
Bench 1 rep Max 345 Bench 3 rep Max

Bench 4x4 310 Bench 4x8

Push Press 3x4 RPE 8-9 Push 3x8
Press
Weighted Dips 3x10 RPE 8-9 Weighted 3x10
Dips
DB flyes or Pec 3x10 RPE 8-9 DB flyes or 3x10
Deck Pec Deck
DB laterals 3x10 RPE 8-9 DB laterals 3x10

Skull Crusher 3x10 RPE 8-9 Skull 3x10

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

PULL #1 PULL #1
Deadlift 3 rep Max 610 Deadlift 1 rep Max

Deadlift 4x6 540 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 3x10

Curl
Seated Hammer 3x10 RPE 8-9 Seated 3x10
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
Squat 3 rep Max 420 Squat 5 rep Max

Squat 4x8 350 Squat 4x12

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

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

Reverse Hyper Raise or
Reverse
Hyper

PUSH #2 PUSH #2
OHP 5 rep Max 175 OHP 1 rep Max

OHP 4x12 140 OHP 4x4

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

DB Laterals 3x10 RPE 8-9 DB 3x10

Laterals
Weighted Dips 3x10 RPE 8-9 Weighted 3x10
Dips
DB tricep 3x10 RPE 8-9 DB tricep 3x10
extensions extensions
Skull Crusher 3x10 RPE 8-9 Skull 3x10
Crusher
PULL #2 PULL #2
Deadlift 1 rep Max 640 Deadlift 5 rep Max

Deadlift 4x2 625 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 3x10

Curl
Seated Hammer 3x10 RPE 8-9 Seated 3x10
Curl Hammer
Curl
* Add weight on pull ups as needed * Stiff Leg Deads should be done from a 2-
3" deficit
 Week 3 Week 4
LEGS #1 LEGS #1
440 Squat 3 rep Max 420 Squat 5 rep Max

395 Squat 4x8 350 Squat 4x12

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

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

PUSH #1 PUSH #1
330 Bench 5 rep Max 310 Bench 1 rep Max

275 Bench 4x12 235 Bench 4x4

RPE 8-9 Push 3x12 RPE 8-9 Push 3x4
Press Press
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
Pec Deck Pec Deck
RPE 8-9 DB laterals 3x10 RPE 8-9 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 extensions

PULL #1 PULL #1
640 Deadlift 5 rep Max 575 Deadlift 3 rep Max

610 Deadlift 4x10 470 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 3x10 RPE 8-9 Barbell 3x10

Curl Curl
RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10
Hammer Hammer
Curl Curl
should 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
395 Squat 1 rep Max 440 Squat 3 rep Max

300 Squat 4x4 395 Squat 4x8

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

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

PUSH #2 PUSH #2
195 OHP 3 rep Max 185 OHP 5 rep Max

180 OHP 4x8 160 OHP 4x12

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

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

Laterals Laterals
RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10
Dips Dips
RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10
extensions extensions
RPE 8-9 Skull 3x10 RPE 8-9 Skull 3x10
Crusher Crusher
PULL #2 PULL #2
575 Deadlift 3 rep Max 610 Deadlift 1 rep Max

505 Deadlift 4x6 555 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 3x10 RPE 8-9 Barbell 3x10

Curl Curl
RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10
Hammer Hammer
Curl Curl
should be done from a 2- * Add weight on pull ups as needed
 Week 5 Week 6
LEGS #1 LEGS #1
400 Squat 1 rep Max 450 Squat 3 rep Max

305 Squat 4x4 400 Squat 4x8

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

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

PUSH #1 PUSH #1
350 Bench 3 rep Max 335 Bench 5 rep Max

310 Bench 4x8 275 Bench 4x12

RPE 8-9 Push 3x8 RPE 8-9 Push 3x12
Press Press
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
Pec Deck Pec Deck
RPE 8-9 DB laterals 3x10 RPE 8-9 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 extensions

PULL #1 PULL #1
620 Deadlift 1 rep Max 650 Deadlift 5 rep Max

545 Deadlift 4x2 615 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 3x10 RPE 8-9 Barbell 3x10

Curl Curl
RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10
Hammer Hammer
Curl Curl
pull ups as needed * Stiff Leg Deads should be done from a 2-
3" deficit
LEGS #2 LEGS #2
425 Squat 5 rep Max 400 Squat 1 rep Max

355 Squat 4x12 305 Squat 4x4

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

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

PUSH #2 PUSH #2
175 OHP 1 rep Max 200 OHP 3 rep Max

140 OHP 4x4 180 OHP 4x8

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

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

Laterals Laterals
RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10
Dips Dips
RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10
extensions extensions
RPE 8-9 Skull 3x10 RPE 8-9 Skull 3x10
Crusher Crusher
PULL #2 PULL #2
650 Deadlift 5 rep Max 585 Deadlift 3 rep Max

630 Deadlift 4x10 515 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 3x10 RPE 8-9 Barbell 3x10

Curl Curl
RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10
Hammer Hammer
Curl Curl
pull ups as needed * Stiff Leg Deads should be done from a 2-
3" deficit
 Week 7 Week 8
LEGS #1 LEGS #1
425 Squat 5 rep Max 410 Squat 1 rep Max

355 Squat 4x12 310 Squat 4x4

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

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

PUSH #1 PUSH #1
315 Bench 1 rep Max 360 Bench 3 rep Max

235 Bench 4x4 320 Bench 4x8

RPE 8-9 Push 3x4 RPE 8-9 Push 3x8
Press Press
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
Pec Deck Pec Deck
RPE 8-9 DB laterals 3x10 RPE 8-9 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 extensions

PULL #1 PULL #1
585 Deadlift 3 rep Max 630 Deadlift 1 rep Max

480 Deadlift 4x6 555 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 3x10 RPE 8-9 Barbell 3x10

Curl Curl
RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10
Hammer Hammer
Curl Curl
* Add weight on pull ups as needed * Stiff Leg Deads should be done from a
3" deficit
LEGS #2 LEGS #2
450 Squat 3 rep Max 430 Squat 5 rep Max

400 Squat 4x8 360 Squat 4x12

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

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

PUSH #2 PUSH #2
190 OHP 5 rep Max 180 OHP 1 rep Max

160 OHP 4x12 140 OHP 4x4

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

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

Laterals Laterals
RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10
Dips Dips
RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10
extensions extensions
RPE 8-9 Skull 3x10 RPE 8-9 Skull 3x10
Crusher Crusher
PULL #2 PULL #2
625 Deadlift 1 rep Max 660 Deadlift 5 rep Max

565 Deadlift 4x2 630 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 3x10 RPE 8-9 Barbell 3x10

Curl Curl
RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10
Hammer Hammer
Curl Curl
* Add weight on pull ups as needed * Stiff Leg Deads should be done from a
3" deficit
 Week 9
LEGS #1
455 Squat 3 rep Max 430

405 Squat 4x8 360

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

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

Raise or
Reverse
Hyper

PUSH #1
340 Bench 5 rep Max 320

280 Bench 4x12 245

RPE 8-9 Push 3x12 RPE 8-9
Press
RPE 8-9 Weighted 3x10 RPE 8-9
Dips
RPE 8-9 DB flyes or 3x10 RPE 8-9
Pec Deck
RPE 8-9 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
660 Deadlift 5 rep Max 595

630 Deadlift 4x10 485

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 3x10 RPE 8-9

Curl
RPE 8-9 Seated 3x10 RPE 8-9
Hammer
Curl
should be done from a 2-

LEGS #2
410 Squat 1 rep Max 455

310 Squat 4x4 405

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

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

Raise or
Reverse
Hyper

PUSH #2
200 OHP 3 rep Max 190

185 OHP 4x8 165

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

RPE 8-9 DB 3x10 RPE 8-9

Laterals
RPE 8-9 Weighted 3x10 RPE 8-9
Dips
RPE 8-9 DB tricep 3x10 RPE 8-9
extensions
RPE 8-9 Skull 3x10 RPE 8-9
Crusher
PULL #2
595 Deadlift 3 rep Max 630

520 Deadlift 4x6 570

 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 3x10 RPE 8-9

Curl
RPE 8-9 Seated 3x10 RPE 8-9
Hammer
Curl
should be done from a 2-