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    22024552 Hà Đăng Long
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    This document outlines a 4 week DUP strength training program. Each week focuses on legs, push, and pull exercises split over two sessions. Exercises are prescribed for each body part with sets, reps, and progression over the 4 weeks including increasing weight on lifts and decreasing reps. The program aims to progressively overload the muscles through variations in rep ranges, set structures, and increasing weight on lifts over time.

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    This document outlines a 4 week DUP strength training program. Each week focuses on legs, push, and pull exercises split over two sessions. Exercises are prescribed for each body part with sets, reps, and progression over the 4 weeks including increasing weight on lifts and decreasing reps. The program aims to progressively overload the muscles through variations in rep ranges, set structures, and increasing weight on lifts over time.

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    © All Rights Reserved
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    12 views15 pages

    Plan

    Uploaded by

    22024552 Hà Đăng Long
    This document outlines a 4 week DUP strength training program. Each week focuses on legs, push, and pull exercises split over two sessions. Exercises are prescribed for each body part with sets, reps, and progression over the 4 weeks including increasing weight on lifts and decreasing reps. The program aims to progressively overload the muscles through variations in rep ranges, set structures, and increasing weight on lifts over time.

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    of 15

    DUP PROGRAM

    SET YOUR CURRENT PB'S


    Squat Max 80
    Bench Max 60
    Deadlift Max 100
    OHP Max 35

    Week 1 Week 2
    LEGS #1 LEGS #1
    Squat 5 rep Max 70 Squat 1 rep Max

    Squat 4x12 50 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 55 Bench 3 rep Max

    Bench 4x4 50 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
    Pec Deck
    DB laterals 3x10 RPE 8-9 DB laterals 3x10

    Skull Crusher 3x10 RPE 8-9 Skull 3x10


    Crusher
    DB tricep extensions 3x10 RPE 8-9 DB tricep 3x10
    extensions
    PULL #1 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


    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 70 Squat 5 rep Max

    Squat 4x8 60 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 30 OHP 1 rep Max

    OHP 4x12 25 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
    extensions
    Skull Crusher 3x10 RPE 8-9 Skull 3x10
    Crusher
    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


    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
    75 Squat 3 rep Max 70 Squat 5 rep Max

    70 Squat 4x8 60 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
    55 Bench 5 rep Max 50 Bench 1 rep Max

    45 Bench 4x12 40 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
    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
    95 Deadlift 5 rep Max 85 Deadlift 3 rep Max

    90 Deadlift 4x10 70 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 Hammer
    Curl Curl
    hould be done from a 2-3" * Stiff Leg Deads should be done from a 2-3" * Add weight on pull ups as needed
    deficit
    LEGS #2 LEGS #2
    70 Squat 1 rep Max 75 Squat 3 rep Max

    50 Squat 4x4 70 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
    35 OHP 3 rep Max 30 OHP 5 rep Max

    30 OHP 4x8 25 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
    extensions extensions
    RPE 8-9 Skull 3x10 RPE 8-9 Skull 3x10
    Crusher Crusher
    PULL #2 PULL #2
    85 Deadlift 3 rep Max 90 Deadlift 1 rep Max

    75 Deadlift 4x6 85 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


    Hammer Hammer
    Curl Curl
    hould be done from a 2-3" * Add weight on pull ups as needed
    Week 5 Week 6
    LEGS #1 LEGS #1
    70 Squat 1 rep Max 75 Squat 3 rep Max

    55 Squat 4x4 70 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
    60 Bench 3 rep Max 55 Bench 5 rep Max

    50 Bench 4x8 45 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
    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
    90 Deadlift 1 rep Max 95 Deadlift 5 rep Max

    80 Deadlift 4x2 90 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 Hammer
    Curl Curl
    ll ups as needed * Stiff Leg Deads should be done from a 2-3"
    deficit
    LEGS #2 LEGS #2
    75 Squat 5 rep Max 70 Squat 1 rep Max

    60 Squat 4x12 55 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
    30 OHP 1 rep Max 35 OHP 3 rep Max

    25 OHP 4x4 30 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
    extensions extensions
    RPE 8-9 Skull 3x10 RPE 8-9 Skull 3x10
    Crusher Crusher
    PULL #2 PULL #2
    95 Deadlift 5 rep Max 85 Deadlift 3 rep Max

    95 Deadlift 4x10 75 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


    Hammer Hammer
    Curl Curl
    ll ups as needed * Stiff Leg Deads should be done from a 2-3"
    deficit
    Week 7 Week 8
    LEGS #1 LEGS #1
    75 Squat 5 rep Max 70 Squat 1 rep Max

    60 Squat 4x12 55 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
    50 Bench 1 rep Max 60 Bench 3 rep Max

    40 Bench 4x4 50 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
    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
    85 Deadlift 3 rep Max 95 Deadlift 1 rep Max

    70 Deadlift 4x6 80 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 Hammer
    Curl Curl
    * Add weight on pull ups as needed * Stiff Leg Deads should be done from a
    deficit
    LEGS #2 LEGS #2
    75 Squat 3 rep Max 75 Squat 5 rep Max

    70 Squat 4x8 60 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
    30 OHP 5 rep Max 30 OHP 1 rep Max

    25 OHP 4x12 25 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
    extensions extensions
    RPE 8-9 Skull 3x10 RPE 8-9 Skull 3x10
    Crusher Crusher
    PULL #2 PULL #2
    95 Deadlift 1 rep Max 100 Deadlift 5 rep Max

    85 Deadlift 4x2 95 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 Hammer
    Curl Curl
    * Add weight on pull ups as needed * Stiff Leg Deads should be done from a
    deficit
    Week 9
    LEGS #1
    80 Squat 3 rep Max 75

    70 Squat 4x8 60
    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
    55 Bench 5 rep Max 55

    45 Bench 4x12 40
    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
    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
    100 Deadlift 5 rep Max 90

    95 Deadlift 4x10 70
    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 2-3"

    LEGS #2
    70 Squat 1 rep Max 80

    55 Squat 4x4 70
    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
    35 OHP 3 rep Max 35

    30 OHP 4x8 30
    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
    extensions
    RPE 8-9 Skull 3x10 RPE 8-9
    Crusher
    PULL #2
    90 Deadlift 3 rep Max 95

    75 Deadlift 4x6 85
    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


    Hammer
    Curl
    hould be done from a 2-3"

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