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 Week 3

LEGS #1 LEGS #1 LEGS #1
Squat 5 rep Max 265 Squat 1 rep Max 295 Squat

Squat 4x12 200 Squat 4x4 265 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
RPeUvSerHse RPaUisSe RPaUisSe
Bench 1 rep Max 190 Bench 3 rep Max 180 Bench
#H1yper Hor#1 Hor#1
Bench 4x4 170 Bench 4x8 150 Bench
Push Press 3x4 RPE 8-9 Push Press 3x8 RPE 8-9 Push Press

Weighted Dips 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted
Dips Dips
DB flyes or Pec Deck 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or
DB laterals 3x10 RPE 8-9 PDBe c laDte crak ls 3x10 PDeBclaDte
RPE 8-9 crakls
Skull Crusher 3x10 RPE 8-9 Skull Crusher
Skull Crusher 3x10 RPE 8-9
DB tricep extensions 3x10 RPE 8-9 DB tricep
PULL #1 DB tricep 3x10 RPE 8-9
PULL #1
PULL #1
Deadlift 3 rep Max 340 Deadlift 1 rep Max 355 Deadlift

Deadlift 4x6 300 Deadlift 4x2 340 Deadlift

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

Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row

Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs

Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl

Seated Hammer Curl 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated
* Add weight on pull ups as needed * Stiff Leg Deads should be done from a 2-3" * Stiff Leg Dead
deficit deficit
LEGS #2 LEGS #2 LEGS #2
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 PUSH #2
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
DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals

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

PULL #2 PULL #2 PULL #2

Deadlift 1 rep Max 355 Deadlift 5 rep Max 320 Deadlift

Deadlift 4x2 345 Deadlift 4x10 280 Deadlift

Stiff LDL 3x10 RPE 8-9 Stiff LDL 3x10 RPE 8-9 Stiff LDL

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

Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row

Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs

Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl

Seated Hammer Curl 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated
* Add weight on pull ups as needed * Stiff Leg Deads should be done from a 2-3"
deficit
 Week 4 Week 5
LEGS #1 LEGS #1
3 rep Max 280 Squat 5 rep Max 270 Squat 1 rep Max 300

4x8 235 Squat 4x12 205 Squat 4x4 265

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 8-9

3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9
RPaUisSeHor RPaUisSeHor
#1 #1
5 rep Max 170 Bench 1 rep Max 195 Bench 3 rep Max 185

4x12 130 Bench 4x4 170 Bench 4x8 150

3x12 RPE 8-9 Push Press 3x4 RPE 8-9 Push Press 3x8 RPE 8-9

3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9
Dips Dips
3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9
3x10 RPE 8-9 PDeBclaDtecr 3x10 RPE 8-9 PDeBclaDtecr 3x10 RPE 8-9

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

3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9
PULL #1 PULL #1
5 rep Max 320 Deadlift 3 rep Max 345 Deadlift 1 rep Max 360

4x10 265 Deadlift 4x6 305 Deadlift 4x2 340

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

3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9

3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9

3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9

3x10 RPE 8-9 Seated 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 Deads should be done from a 2-3"
deficit
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 205

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 8-9

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 135

3x8 RPE 8-9 BB Incline 3x12 RPE 8-9 BB Incline 3x4 RPE 8-9
3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9

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

PULL #2 PULL #2
3 rep Max 340 Deadlift 1 rep Max 360 Deadlift 5 rep Max 325

4x6 310 Deadlift 4x2 350 Deadlift 4x10 285

3x10 RPE 8-9 Stiff LDL 3x10 RPE 8-9 Stiff LDL 3x10 RPE 8-9

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

3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9

3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9

3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9

3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9
* Add weight on pull ups as needed * Stiff Leg Deads should be done from a 2-3"
deficit
Week 6 Week 7 Week 8
LEGS #1 LEGS #1 LEGS #1
Squat 3 rep Max 285 Squat 5 rep Max 275 Squat 1 rep Max

Squat 4x8 235 Squat 4x12 210 Squat 4x4

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 3x10 each leg

Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10
RPaUisSeHor RPaUisSeHor RPaUisSeHor
#1 #1 #1
Bench 5 rep Max 175 Bench 1 rep Max 195 Bench 3 rep Max

Bench 4x12 130 Bench 4x4 175 Bench 4x8

Push Press 3x12 RPE 8-9 Push Press 3x4 RPE 8-9 Push Press 3x8

Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10
Dips Dips Dips
DB flyes or 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or 3x10
PDeBclaDtecr 3x10 RPE 8-9 DPeBclaDtecr 3x10 RPE 8-9 PDeBclaDtecr 3x10

akls akls akls

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

DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10
PULL #1 PULL #1 PULL #1
Deadlift 5 rep Max 325 Deadlift 3 rep Max 350 Deadlift 1 rep Max

Deadlift 4x10 265 Deadlift 4x6 310 Deadlift 4x2

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

Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10

Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs 3x10

Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10

Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10
* Add weight on pull ups as needed * Stiff Leg Deads should be do
deficit
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 4x12

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 3x10 each leg

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 4x4

BB Incline 3x8 RPE 8-9 BB Incline 3x12 RPE 8-9 BB Incline 3x4
DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10

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

PULL #2 PULL #2 PULL #2

Deadlift 3 rep Max 345 Deadlift 1 rep Max 370 Deadlift 5 rep Max

Deadlift 4x6 315 Deadlift 4x2 350 Deadlift 4x10

Stiff LDL 3x10 RPE 8-9 Stiff LDL 3x10 RPE 8-9 Stiff LDL 3x10

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

Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10

Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs 3x10

Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10

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

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

akls
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"