DUP PROGRAM

SET YOUR CURRENT PB'S

Squat Max 155
Bench Max 120
Deadlift Max 200
OHP Max 60
Front squat 125
Week 1 Week 2
#1 Tuesday Sets/Reps Current weight (Starting)Weight #1 Tuesday
Back Squat(1) 3 rep Max 137 140 Back squat(2)
Back Squat(1) 4x8 114 116 Back squat(2)
Pull ups 5x10 RPE 8-9 Pull ups
Dmbl rows 4x10 RPE 8-9 Dmbl rows
Split squat + Rear raises 4x10 RPE 8-9 Split squat + Rear raises
Wide grip seated row 4x10 RPE 8-9 Wide grip seated row
Lat pull downs + overs 4x10 RPE 8-9 Lat pull downs + overs
Biceps(Pump) 4xAMRAP RPE 8-9 Biceps(Pump)

#2 Wednesday Sets/Reps Current weight (Starting)Weight #2 Wednesday

Bench press 1 rep Max 115 114 Bench press
Bench press 4x4 100 102 Bench press
Push Press 4x6 27.5 RPE 8-9 Push Press
Ring dips 4x15 RPE 8-9 Ring dips
Crossovers 4x12 RPE 8-9 Crossovers
Lat raises 4x12 RPE 8-9 Lat raises
Triceps(Pump) 4xAMRAP RPE 8-9 Triceps(Pump)
#3 Friday Sets/Reps Current weight (Starting)Weight #3 Friday
Back Squat(1) 5 rep Max 130 132 Back Squat(1)
Back Squat(1) 4x12 100 101 Back Squat(1)
OHP 5 rep Max 53,5- 51 OHP
OHP 4x12 39- 39 OHP
One arm pull downs + Face pull 4x12 RPE 8-9 One arm pull downs + Face pull
Three types of push ups 4x3 RPE 8-9 Three types of push ups
Lunges + Chin ups 4x12 RPE 8-9 Lunges + Chin ups
Biceps(Heavy) 4x8 RPE 8-9 Biceps(Heavy)

#4 Saturday Sets/Reps Current weight (Starting)Weight #4 Saturday

Back Back
Arms Arms

#5 Sunday Sets/Reps Current weight (Starting)Weight #5 Sunday

Sumo Deadlift 1 rep Max 190 190 Sumo Deadlift
Sumo Deadlift 4x2 0 180 Sumo Deadlift
Incline dmbl Bench 1x6 4x12 35 | 30- RPE 8-9 Incline dmbl Bench
Ring dips 4x15 RPE 8-9 Ring dips
Crossovers 4x15 RPE 8-9 Crossovers
Lu raises + Hip thrust 4x12 RPE 8-9 Lu raises + Hip thrust
Triceps(Heavy) 4x10 RPE 8-9 Triceps
 Week 3
Sets/Reps Current weight (Starting)Weight #1 Tuesday Sets/Reps Current weight
5 rep Max 130 132 Back squat(2) 1 rep Max
4x12 100 101 Back squat(2) 4x4
5x5 20 RPE 8-9 Pull ups 5x15
4x10 RPE 8-9 Dmbl rows 4x10
4x10 RPE 8-9 Split squat + Rear raises 4x10
4x10 RPE 8-9 Wide grip seated row 4x10
4x10 RPE 8-9 Lat pull downs + overs 4x10
4xAMRAP RPE 8-9 Biceps(Pump) 4xAMRAP

Sets/Reps Current weight (Starting)Weight #2 Wednesday Sets/Reps Current weight

3 rep Max 105 108 Bench press 5 rep Max 98^
4x8 86 90 Bench press 4x12 75^
4x8 25 RPE 8-9 Push Press 4x12 22,5-
4x15 RPE 8-9 Ring dips 4x15
4x12 RPE 8-9 Crossovers 4x12
4x12 RPE 8-9 Lat raises 4x12
4xAMRAP RPE 8-9 Triceps(Pump) 4xAMRAP
 Sets/Reps Current weight (Starting)Weight #3 Friday Sets/Reps Current weight
1 rep Max 147 Back squat(2) 3 rep Max
4x4 132 Back squat(2) 4x8
1 rep Max 60 57 OHP 3 rep Max 56-
4x4 53.5 51 OHP 4x8 47-
4x12 RPE 8-9 One arm pull downs + Face pull 4x12
4x3 RPE 8-9 Three types of push ups 4x3
4x12 RPE 8-9 Lunges + Chin ups 4x12
4x8 RPE 8-9 Biceps(Heavy) 4x8

Sets/Reps Current weight (Starting)Weight #4 Saturday Sets/Reps Current weight

Back
Arms

Sets/Reps Current weight (Starting)Weight #5 Saturday Sets/Reps Current weight

5 rep Max 170 Sumo Deadlift 3 rep Max
4x10 140 Sumo Deadlift 4x6
1x5 4x8 32.5 RPE 8-9 Incline dmbl Bench 1x4 4x5 35
4x15 RPE 8-9 Ring dips 4x15
4x15 RPE 8-9 Crossovers 4x15
4x12 RPE 8-9 Lu raises + Hip thrust 4x12
4x10 RPE 8-9 Triceps 4x10
(Starting)Weight
147
132

RPE 8-9
RPE 8-9

RPE 8-9
RPE 8-9

RPE 8-9
RPE 8-9

(Starting)Weight
102
78

RPE 8-9
RPE 8-9

RPE 8-9
RPE 8-9

RPE 8-9
(Starting)Weight
140
116
54
45

RPE 8-9
RPE 8-9
RPE 8-9

RPE 8-9

(Starting)Weight

(Starting)Weight
180
160

RPE 8-9
RPE 8-9
RPE 8-9

RPE 8-9
RPE 8-9
 Monday Tuesday Wednesday

Legs(Back Squat +
///////////////// Split squat) Legs(Deadlift variation)

Chest(FBBP, R-dips,
///////////////// /////////////
Crosers)

///////////////// Delts(R-Delts Raises) Delts(SOHP + L-raises)

///////////////// Back(Pulps + Drow + /////////////

WGS row + Pull D + O)

///////////////// Biceps(Pump) Triceps(Pump)

Jui Jitsu ///////////////// Jui Jitsu

 Thursday Friday Saturday

Legs(Back squat +
///////////////// Lunges) /////////////////

///////////////// Chest(Pushps) /////////////////

///////////////// Delts(OHP + F-Pull) /////////////////

///////////////// Back(Chiups + 1A Pull Back(Pulps + Row +SR

D) + Pull D + O)

///////////////// Biceps(Heavy) Arms

Jui Jitsu ///////////////// /////////////////

 Sunday

Legs(Deadlift + Hip
thrust)

Chest(IDBP + R-dips +
Crosers)

Delts(Lu raises)

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

Triceps(Heavy)

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

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

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

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

/////////////
DUP PROGRAM
SET YOUR CURRENT PB'S
Squat Max 147
Bench Max 115
Deadlift Max 200
OHP Max 60
Front squat 125
Week 1 Week 2
#1 Sets/Reps Current weight (Starting)Weight #1
Back Squat 3 rep Max 132^ 132 Back Squat
Back Squat 4x8 110^ 110 Back Squat
OHP 5 rep Max 53,5- 51 OHP
OHP 4x12 39- 39 OHP
Pause Bench press 3x5 85^ 81 Pause Bench press
Pause Bench press /////////////// /////////////// /////////////// Pause Bench press
Lunges + Chin ups 4x12 Lunges + Chin ups
Lu raises + V ups 3x10 Lu raises + V ups
Triceps 4x10 Triceps

#2 Sets/Reps Current weight (Starting)Weight #2

Pull ups 5x5 20 Pull ups
Bar row 4x10 RPE 8-9 Bar row
(high)Wide grip seated row 4x10 RPE 8-9 Wide grip seated row
Lat pull downs + Face pull 4x10 RPE 8-9 Lat pull downs
HIIT HIIT HIIT HIIT
Lat pull overs 4x10 RPE 8-9 Lat pull overs
Biceps 4x10 RPE 8-9 Biceps
#3 Sets/Reps Current weight (Starting)Weight #3
Sumo Deadlift 1 rep Max 185 190 Sumo Deadlift
Sumo Deadlift 4x2 172.5 180 Sumo Deadlift
Incline dmbl Bench 1x6 4x12 35 | 30- Incline dmbl Bench
Ring dips + Abs 4xMAX Ring dips + Abs
Crossovers + Hip trust 4x15 70^ Crossovers + Hip trust
Lat raises 4x12 Lat raises
Triceps 4x10 Triceps

#4 Sets/Reps Current weight (Starting)Weight #4

Back squat 5 rep Max 130 125 Back squat
Back squat 4x12 98.5 96 Back squat
Pull ups 4x10 Pull ups
RDL/Conventional 3x8 RPE 8-9 RDL/Conventional
Bench rows + Abs wheel 4x10 RPE 8-9 Bench rows + Abs wheel
Split squat 3x10 RPE 8-9 Split squat
Seated row + Lat pull downs 3x10 RPE 8-9 Seated row + Lat pull downs
Biceps 4x12 RPE 8-9 Biceps

#5 Sets/Reps Current weight (Starting)Weight #5

Bench press 1 rep Max 115 109 Bench press
Bench press 4x4 100 98 Bench press
Push Press 3x6 27.5 Push Press
Weighted dips + V ups 4x6 Weighted dips + V ups
Crossovers 4x12 Crossovers
Lat raises + rev raises 4x12 Lat raises + rev raises
Triceps 4xAMRAP Triceps

#6 Sets/Reps Current weight (Starting)Weight #6

Pause Deadlift 4x5 140 140 Pause Deadlift
Pull ups 5x15 Pull ups
Pause Fsquat 3x5 94 Pause Fsquat
Pause Fsquat //////////////// //////////////// //////////////// Pause Fsquat
Dmbl rows 4x10 RPE 8-9 Dmbl rows
Wide grip seated row + Hip 4x10 RPE 8-9 Wide grip seated row + Hip
thrust thrust
Lat pull overs 3x10 RPE 8-9 Lat pull overs
Biceps 4x12 RPE 8-9 Biceps
 Week 3
Sets/Reps Current weight (Starting)Weight #1 Sets/Reps Current weight
5 rep Max 130 125 Back Squat 1 rep Max
4x12 98.5 96 Back Squat 4x4
1 rep Max 60 57 OHP 3 rep Max 56-
4x4 53.5 51 OHP 4x8 47-
3x5 85 81 Pause Bench press 1x5 87,5^
/////////////// /////////////// /////////////// Pause Bench press 2x3 95^
4x12 Lunges + Chin ups 4x12
3x10 Lu raises + V ups 3x10
4x10 Triceps 4x10

Sets/Reps Current weight (Starting)Weight #2 Sets/Reps Current weight

5x15 Pull ups 5x10 5
4x10 RPE 8-9 Bar row 4x10
4x10 RPE 8-9 Wide grip seated row 4x10
4x10 RPE 8-9 Lat pull downs 4x10
HIIT HIIT HIIT HIIT
4x10 RPE 8-9 Lat pull overs 4x10
4x10 RPE 8-9 Biceps 4x10
 Sets/Reps Current weight (Starting)Weight #3 Sets/Reps Current weight
5 rep Max 160 170 Sumo Deadlift 3 rep Max
4x10 132.5 140 Sumo Deadlift 4x6
1x5 4x8 32.5 Incline dmbl Bench 1x4 4x5 35
4xMAX Ring dips + Abs 4xMAX
4x15 Crossovers + Hip trust 4x15
4x12 Lat raises 4x12
4x10 Triceps 4x10

Sets/Reps Current weight (Starting)Weight #4 Sets/Reps Current weight

1 rep Max 150 140 Back squat 3 rep Max
4x4 130 125 Back squat 4x8
5x5 20 Pull ups 4x15
3x8 RPE 8-9 RDL/Conventional 3x8
4x10 RPE 8-9 Bench rows + Abs wheel 4x10
3x10 RPE 8-9 Split squat 3x10
3x10 RPE 8-9 Seated row + Lat pull downs 3x10
4x12 RPE 8-9 Biceps 4x12

Sets/Reps Current weight (Starting)Weight #5 Sets/Reps Current weight

3 rep Max 105 104 Bench press 5 rep Max 98^
4x8 86 86 Bench press 4x12 75^
3x8 25 Push Press 3x12 22,5-
4x8 20 Weighted dips + V ups 4x12 10
4x12 Crossovers 4x12
4x12 Lat raises + rev raises 4x12
4xAMRAP Triceps 4xAMRAP

Sets/Reps Current weight (Starting)Weight #6 Sets/Reps Current weight

4x4 145 Pause Deadlift 5x3
5x10 Pull ups 5x5
3x5 94 Pause Fsquat 1x5
//////////////// //////////////// //////////////// Pause Fsquat 2x3
4x10 RPE 8-9 Dmbl rows 4x10 RPE 8-9
4x10 RPE 8-9 Wide grip seated row + Hip 4x10 RPE 8-9
thrust
3x10 RPE 8-9 Lat pull overs 3x10 RPE 8-9
4x12 RPE 8-9 Biceps 4x12 RPE 8-9
(Starting)Weight
140
125
54
45
86
92

(Starting)Weight

RPE 8-9
RPE 8-9

RPE 8-9
HIIT
RPE 8-9
RPE 8-9
(Starting)Weight
180
160

(Starting)Weight
132
110

RPE 8-9

RPE 8-9
RPE 8-9

RPE 8-9
RPE 8-9

(Starting)Weight
98
75
(Starting)Weight
150

100
106
 #1 #2 #3

Legs(Back squat + Legs(S Deadlift + Hip

Lunges) /////////// thrust)

Chest(Incline Dmbl
Chest(Pause BP) /////////// Bench + Dips +
Crossovers)

Delts(OHP + Lu raises) Delts(Rear delats ext) Delts(Lat raises)

Back(Pulps + B +
Back(Chin ups) Seated Rows + Lat pull ///////////
overs + downs)

Triceps Biceps Triceps

 Rest #4 #5

Legs(Back Squat + Split

/////////// squat) ///////////

Chest(BP + Weighted
/////////// ///////////
dips + Crossovers)

Delts(Seated OHP + Lat

/////////// ///////////
raises)

Back(Pulps + bench
/////////// row + Seated row + lat ///////////
pull downs)

/////////// Biceps Triceps

Rope + Abs
 #6 Rest

Legs(Pause S Deadlift +
Pause FS + Hip thrust) ///////////

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

Delts(face pull) ///////////

Back(Pulps + Dmbl +
Seated row + lat pull ///////////
overs)

Biceps ///////////

Rope + Abs
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