DUP PROGRAM

SET YOUR CURRENT PB'S CHANGE THESE VALUES

Squat Max 310

Bench Max 200
Deadlift Max 375
OHP Max 155
Week 1 Week 2
LEGS #1 LEGS #1
Squat 5 rep Max 265 Squat

Squat 4x12 200 Squat

Romanian DL 3x10 RPE 8-9 Romanian DL

Lunges 3x10 each leg RPE 8-9 Lunges

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

RPeUvSerHse#H1yper RPaUisSeHor#1
Bench 1 rep Max 190 Bench

Bench 4x4 170 Bench

Push Press 3x4 RPE 8-9 Push Press

Weighted Dips 3x10 RPE 8-9 Weighted Dips

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

DB laterals 3x10 RPE 8-9 DPeBclaDtecrakls

Skull Crusher 3x10 RPE 8-9 Skull Crusher

DB tricep extensions 3x10 RPE 8-9 DB tricep

PULL #1 PULL #1
 Week 3
LEGS #1
1 rep Max 295 Squat

4x4 265 Squat

3x10 RPE 8-9 Romanian DL

3x10 each leg RPE 8-9 Lunges

3x10 RPE 8-9 Glute Ham

RPaUisSeHor#1
3 rep Max 180 Bench

4x8 150 Bench

3x8 RPE 8-9 Push Press

3x10 RPE 8-9 Weighted Dips

3x10 RPE 8-9 DB flyes or

3x10 RPE 8-9 DPeBclaDtecrakls

3x10 RPE 8-9 Skull Crusher

3x10 RPE 8-9 DB tricep

PULL #1
Deadlift 3 rep Max 340

Deadlift 4x6 300

Stiff Leg Deadlift 3x10 RPE 8-9

Pull Ups 3x8-10 RPE 8-9

Yates Row 3x10 RPE 8-9

Shrugs 3x10 RPE 8-9

Barbell Curl 3x10 RPE 8-9

Seated Hammer Curl 3x10 RPE 8-9

* Add weight on pull ups as needed * Stiff Leg Deads should be done from a 2-3" defi

LEGS #2 LEGS #2 L
Squat 3 rep Max 280

Squat 5 rep Max 265

Squat

Squat 4x8 235 Squat 4x12 200 Squat

Romanian DL 3x10 RPE 8-9

Romanian DL 3x10 RPE 8-9

Romanian DL

Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges
Glute Ham Raise or 3x10 RPE 8-9
Glute Ham 3x10 RPE 8-9
Glute Ham
PUSH #2 PUSH #2 P
OHP 5 rep Max 130

OHP 1 rep Max 145

OHP

OHP 4x12 105 OHP 4x4 135 OHP

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

BB Incline
 Deadlift 1 rep Max 355 Deadlift

Deadlift 4x2 340 Deadlift

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

Yates Row 3x10 RPE 8-9 Yates Row

Shrugs 3x10 RPE 8-9 Shrugs

Barbell Curl 3x10 RPE 8-9 Barbell Curl

Seated 3x10 RPE 8-9 Seated

* Stiff Leg Deads should be done from a 2-3" deficit * Stiff Leg Dead deficit

LEGS #2 LEGS #2

Squat 4x12 200 Squat

Lunges 3x10 each leg RPE 8-9 Lunges

PUSH #2 PUSH #2

OHP 4x4 135 OHP

DB Laterals 3x10 RPE 8-9

Weighted Dips 3x10 RPE 8-9

DB tricep extensions 3x10 RPE 8-9

Skull Crusher 3x10 RPE 8-9

PULL #2
Deadlift 1 rep Max 355

Deadlift 4x2 345

Stiff LDL 3x10 RPE 8-9

Pull Ups 3x8-10 RPE 8-9

Yates Row 3x10 RPE 8-9

Shrugs 3x10 RPE 8-9

Barbell Curl 3x10 RPE 8-9

Seated Hammer Curl 3x10 RPE 8-9

* Add weight on pull ups as needed * Stiff Leg Deads should be done from a 2-3" def
DB Laterals 3x10 RPE 8-9 DB Laterals

Weighted 3x10 RPE 8-9 Weighted Dips

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

PULL #2 PULL #2
Deadlift 5 rep Max 320 Deadlift

Deadlift 4x10 280 Deadlift

Stiff LDL 3x10 RPE 8-9 Stiff LDL

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

Yates Row 3x10 RPE 8-9 Yates Row

Shrugs 3x10 RPE 8-9 Shrugs

Barbell Curl 3x10 RPE 8-9 Barbell Curl

Seated 3x10 RPE 8-9 Seated

* Stiff Leg Deads should be done from a 2-3" deficit
 Week 4
LEGS #1
3 rep Max 280 Squat 5 rep Max 270

4x8 235 Squat 4x12 205

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

PRaUisSeHor#1
5 rep Max 170 Bench 1 rep Max 195

4x12 130 Bench 4x4 170

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

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

3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9

3x10 RPE 8-9 DPeBclaDtecrakls 3x10 RPE 8-9

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

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

PULL #1
Week 5
LEGS #1
Squat 1 rep Max 300

Squat 4x4 265

Romanian DL 3x10 RPE 8-9

Lunges 3x10 each leg RPE 8-9

Glute Ham 3x10 RPE 8-9

RPaUisSeHor#1
Bench 3 rep Max 185

Bench 4x8 150

Push Press 3x8 RPE 8-9

Weighted Dips 3x10 RPE 8-9

DB flyes or 3x10 RPE 8-9

DPeBclaDtecrakls 3x10 RPE 8-9

Skull Crusher 3x10 RPE 8-9

DB tricep 3x10 RPE 8-9

PULL #1
5 rep Max 320 Deadlift 3 rep Max 345

4x10 265 Deadlift 4x6 305

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

s should be done from a 2-3" * Add weight on pull ups as needed * Stiff Leg Dea

LEGS #2 LEGS #2
1 rep Max 295

Squat 3 rep Max 285

Squat 5 rep Max 270

4x4 265 Squat 4x8 235 Squat 4x12 2

3x10 RPE 8-9

Romanian DL 3x10 RPE 8-9

Romanian DL 3x10 RPE 8-9

3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE
3x10 RPE 8-9
Glute Ham 3x10 RPE 8-9
Glute Ham 3x10 RPE 8-9
PUSH #2 PUSH #2
3 rep Max 140

OHP 5 rep Max 135

OHP 1 rep Max 150

4x8 120 OHP 4x12 105 OHP 4x4 1

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

BB Incline 3x4 RPE 8-9

 Deadlift 1 rep Max 360

Deadlift 4x2 340

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

Yates Row 3x10 RPE 8-9

Shrugs 3x10 RPE 8-9

Barbell Curl 3x10 RPE 8-9

Seated 3x10 RPE 8-9

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

LEGS #2

4x12 205

3x10 each leg RPE 8-9

PUSH #2

4x4 135
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 Skull Crusher 3x10 RPE 8-9

PULL #2
3 rep Max 340 Deadlift 1 rep Max 360

4x6 310 Deadlift 4x2 350

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

* Add weight on pull ups as needed * Stiff Leg Dea
DB Laterals 3x10 RPE 8-9

Weighted Dips 3x10 RPE 8-9

DB tricep 3x10 RPE 8-9

Skull Crusher 3x10 RPE 8-9

PULL #2
Deadlift 5 rep Max 325

Deadlift 4x10 285

Stiff LDL 3x10 RPE 8-9

Pull Ups 3x8-10 RPE 8-9

Yates Row 3x10 RPE 8-9

Shrugs 3x10 RPE 8-9

Barbell Curl 3x10 RPE 8-9

Seated 3x10 RPE 8-9

* Stiff Leg Deads should be done from a 2-3" deficit
Week 6 Week 7
LEGS #1 LEGS #1
Squat 3 rep Max 285 Squat 5 rep Max

Squat 4x8 235 Squat 4x12

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

PRaUisSeHor#1 RPaUisSeHor#1
Bench 5 rep Max 175 Bench 1 rep Max

Bench 4x12 130 Bench 4x4

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

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

DB flyes or 3x10 RPE 8-9 DB flyes or 3x10

D B la t ra ls 3x10
Pe c D ec k
RPE 8-9 DPeBclaDtecrakls 3x10

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

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

PULL #1 PULL #1
 Week 8
LEGS #1
275 Squat 1 rep Max

210 Squat 4x4

RPE 8-9 Romanian DL 3x10

RPE 8-9 Lunges 3x10 each leg

RPE 8-9 Glute Ham 3x10

RPaUisSeHor#1
195 Bench 3 rep Max

175 Bench 4x8

RPE 8-9 Push Press 3x8

RPE 8-9 Weighted Dips 3x10

RPE 8-9 DB flyes or 3x10

RPE 8-9 D B la t ra ls 3x10
Pe c D ec k

RPE 8-9 Skull Crusher 3x10

RPE 8-9 DB tricep 3x10

PULL #1
Deadlift 5 rep Max 325 Deadlift 3 rep Max

Deadlift 4x10 265 Deadlift 4x6

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

* Add weight on pull ups as needed

LEGS #2 LEGS #2 LEGS #2

Squat 1 rep Max 300

Squat 3 rep Max 290

Squat 5 rep Max

Squat 4x4 265 Squat 4x8 240 Squat

Romanian DL 3x10 RPE 8-9

Romanian DL 3x10 RPE 8-9

Romanian DL 3x10

Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x
Glute Ham 3x10 RPE 8-9
Glute Ham 3x10 RPE 8-9
Glute Ham 3x10
PUSH #2 PUSH #2 PUSH #2
OHP 3 rep Max 140

OHP 5 rep Max 135

OHP 1 rep Max

OHP 4x8 120 OHP 4x12 110 OHP 4

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

BB Incline 3x4
 350 Deadlift 1 rep Max

310 Deadlift 4x2

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

RPE 8-9 Yates Row 3x10

RPE 8-9 Shrugs 3x10

RPE 8-9 Barbell Curl 3x10

RPE 8-9 Seated 3x10

d * Stiff Leg Deads should be do deficit

LEGS #2

0 Squat 4x12

8-9 Lunges 3x10 each leg

PUSH #2

OHP 4x4
DB Laterals 3x10 RPE 8-9 DB Laterals 3x10

Weighted Dips 3x10 RPE 8-9 Weighted 3x10

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

PULL #2 PULL #2
Deadlift 3 rep Max 345 Deadlift 1 rep Max

Deadlift 4x6 315 Deadlift 4x2

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

* Add weight on pull ups as needed
 RPE 8-9 DB Laterals 3x10

RPE 8-9 Weighted Dips 3x10

RPE 8-9 DB tricep 3x10

RPE 8-9 Skull Crusher 3x10

PULL #2
370 Deadlift 5 rep Max

350 Deadlift 4x10

RPE 8-9 Stiff LDL 3x10

RPE 8-9 Pull Ups 3x8-10

RPE 8-9 Yates Row 3x10

RPE 8-9 Shrugs 3x10

RPE 8-9 Barbell Curl 3x10

RPE 8-9 Seated 3x10

d * Stiff Leg Deads should be do deficit
 Week 9
LEGS #1
305 Squat 3 rep Max 290

270 Squat 4x8 240

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

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

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

RPaUisSeHor#1
185 Bench 5 rep Max 175

155 Bench 4x12 135

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

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

RPE 8-9 DB flyes or 3x10 RPE 8-9

RPE 8-9 D B la t rakls
P e c D ec
3x10 RPE 8-9

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

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

PULL #1
370 Deadlift 5 rep Max 330

350 Deadlift 4x10 270

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

ne from a 2-3"

LEGS #2
275 Squat 1 rep Max 305

210 Squat 4x4 270

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

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

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

PUSH #2
150 OHP 3 rep Max 145

140 OHP 4x8 125

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

PULL #2
330 Deadlift 3 rep Max 350

290 Deadlift 4x6 315

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

ne from a 2-3"