DUP PROGRAM
SET YOUR CURRENT PB'S CHANGE THESE VALUES
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
Squat 4x12 300 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
Reverse Hyper Raise or
Reverse
Hyper
PUSH #1 PUSH #1
Bench 1 rep Max 345 Bench
Bench 4x4 310 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
Pec Deck
DB laterals 3x10 RPE 8-9 DB laterals
Skull Crusher 3x10 RPE 8-9 Skull Crusher
DB tricep extensions 3x10 RPE 8-9 DB tricep
extensions
PULL #1 PULL #1
Deadlift 3 rep Max 610 Deadlift
Deadlift 4x6 540 Deadlift
Stiff Leg Deadlift 3x10 RPE 8-9 Stiff Leg
Deadlift
Pull Ups 3x8-10 RPE 8-9 Pull Ups
Yates Row 3x10 RPE 8-9 Yates Row
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 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 leg RPE 8-9 Lunges 3x10 each 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 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 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
2
#1
1 rep Max
4x4
3x10
3x10 each leg
3x10
3 rep Max
4x8
3x8
3x10
3x10
3x10
3x10
3x10
1 rep Max
4x2
3x10
3x8-10
3x10
3x10
3x10
3x10
f Leg Deads should be 3"
t
#2
t 5 rep Max
t 4x12
anian 3x10
es 3x10 each leg
e Ham 3x10
e or Reverse Hyper
#2
1 rep Max
4x4
ncline 3x4
3x10
als
hted 3x10
icep 3x10
nsions
3x10
her
#2
lift 5 rep Max
lift 4x10
LDL 3x10
Ups 3x8-10
s Row 3x10
Shrugs 3x10 RPE 8-9 Shrugs
Barbell Curl 3x10 RPE 8-9 Barbell
Curl
Seated Hammer 3x10 RPE 8-9 Seated
Curl Hammer
Curl
* Add weight on pull ups as needed * Stiff Leg Deads should be 3" deficit
3x10
3x10
3x10
Stiff Leg Deads should be 3" deficit
Week 3 Week 4
LEGS #1 LEGS #1
440
Squat 3 rep Max 420
Squat
395 Squat 4x8 350 Squat
RPE 8-9
Romanian 3x10 RPE 8-9
DL
Romanian
DL
RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges
RPE 8-9
Glute Ham 3x10 RPE 8-9
Raise or Reverse Hyper
Glute Ham
Raise or
Reverse
Hyper
PUSH #1 PUSH #1
330
Bench 5 rep Max 310
Bench
275 Bench 4x12 235 Bench
RPE 8-9
Push 3x12 RPE 8-9
Press
Push Press
RPE 8-9 Weighted 3x10 RPE 8-9
Dips
RPE 8-9
DB flyes or 3x10 RPE 8-9
Pec Deck
DB flyes or
Pec Deck
RPE 8-9 DB laterals 3x10 RPE 8-9 DB laterals
RPE 8-9
Skull 3x10 RPE 8-9
Crusher
Skull
Crusher
RPE 8-9 DB tricep 3x10 RPE 8-9
extensions
PULL #1 PULL #1
640
Deadlift 5 rep Max 575
Deadlift
610 Deadlift 4x10 470 Deadlift
RPE 8-9
Stiff Leg 3x10 RPE 8-9
Deadlift
Stiff Leg
Deadlift
RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups
RPE 8-9
Yates Row 3x10 RPE 8-9
Yates Row
Week 4
LEGS #1
Squat
Lunges
PUSH #1
Bench
Weighted Dips
DB laterals
DB tricep extensions
PULL #1
Deadlift
Pull Ups
RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs
RPE 8-9 Barbell 3x10 RPE 8-9 Barbell Curl
Curl
RPE 8-9 Seated 3x10 RPE 8-9 Seated
Hammer Hammer Curl
Curl
done from a 2- * Stiff Leg Deads should be done from a 2- * Add weight
3" deficit
LEGS #2 LEGS #2
395
Squat 1 rep Max 440
Squat
300 Squat 4x4 395 Squat
RPE 8-9
Romanian 3x10 RPE 8-9
DL
Romanian
DL
RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges
RPE 8-9
Glute Ham 3x10 RPE 8-9
Raise or Reverse Hyper
Glute Ham
Raise or
Reverse
Hyper
PUSH #2 PUSH #2
195
OHP 3 rep Max 185
OHP
180 OHP 4x8 160 OHP
RPE 8-9
BB Incline 3x8 RPE 8-9
BB Incline
RPE 8-9 DB 3x10 RPE 8-9 DB
Laterals Laterals
RPE 8-9
Weighted 3x10 RPE 8-9
Dips
Weighted
Dips
RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep extensions
extensions
RPE 8-9
Skull 3x10 RPE 8-9
Crusher
Skull
Crusher
PULL #2 PULL #2
575
Deadlift 3 rep Max 610
Deadlift
505 Deadlift 4x6 555 Deadlift
RPE 8-9
Stiff LDL 3x10 RPE 8-9
Stiff LDL
RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups
RPE 8-9
Yates Row 3x10 RPE 8-9
Yates Row
dd weight
B
terals
B tricep extensions
RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs
RPE 8-9 Barbell 3x10 RPE 8-9 Barbell Curl
Curl
RPE 8-9 Seated 3x10 RPE 8-9 Seated
Hammer Hammer Curl
Curl
done from a 2- * Add weight
Week 5
LEGS #1
5 rep Max 400 Squat 1 rep Max 450
4x12 305 Squat 4x4 400
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
Raise or
Reverse
Hyper
PUSH #1
1 rep Max 350 Bench 3 rep Max 335
4x4 310 Bench 4x8 275
3x4 RPE 8-9 Push Press 3x8 RPE 8-9
3x10 RPE 8-9 Weighted 3x10 RPE 8-9
Dips
3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9
Pec Deck
3x10 RPE 8-9 DB laterals 3x10 RPE 8-9
3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9
3x10 RPE 8-9 DB tricep 3x10 RPE 8-9
extensions
PULL #1
3 rep Max 620 Deadlift 1 rep Max 650
4x6 545 Deadlift 4x2 615
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
Hammer Curl
on pull ups as needed * Stiff Leg Deads should be done from a 2-
3" deficit
LEGS #2
3 rep Max 425 Squat 5 rep Max 400
4x8 355 Squat 4x12 305
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
Raise or
Reverse
Hyper
PUSH #2
5 rep Max 175 OHP 1 rep Max 200
4x12 140 OHP 4x4 180
3x12 RPE 8-9 BB Incline 3x4 RPE 8-9
3x10 RPE 8-9 DB 3x10 RPE 8-9
Laterals
3x10 RPE 8-9 Weighted 3x10 RPE 8-9
Dips
3x10 RPE 8-9 DB tricep 3x10 RPE 8-9
extensions
3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9
PULL #2
1 rep Max 650 Deadlift 5 rep Max 585
4x2 630 Deadlift 4x10 515
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
Hammer Curl
on pull ups as needed
* Stiff Leg Deads should be done from a 2- 3" deficit
Week 6 Week 7
LEGS #1 LEGS #1
Squat 3 rep Max 425 Squat 5 rep Max
Squat 4x8 355 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
Raise or Raise or
Reverse Hyper Reverse Hyper
PUSH #1 PUSH #1
Bench 5 rep Max 315 Bench 1 rep Max
Bench 4x12 235 Bench 4x4
Push Press 3x12 RPE 8-9 Push Press 3x4
Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10
DB flyes or Pec 3x10 RPE 8-9 DB flyes or Pec 3x10
Deck Deck
DB laterals 3x10 RPE 8-9 DB laterals 3x10
Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10
DB tricep 3x10 RPE 8-9 DB tricep 3x10
extensions extensions
PULL #1 PULL #1
Deadlift 5 rep Max 585 Deadlift 3 rep Max
Deadlift 4x10 480 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
Hammer Curl Hammer Curl
* Add weight on pull ups as needed
LEGS #2 LEGS #2
Squat 1 rep Max 450 Squat 3 rep Max
Squat 4x4 400 Squat 4x8
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
Raise or Raise or
Reverse Reverse
Hyper Hyper
PUSH #2 PUSH #2
OHP 3 rep Max 190 OHP 5 rep Max
OHP 4x8 160 OHP 4x12
BB Incline 3x8 RPE 8-9 BB Incline 3x12
DB 3x10 RPE 8-9 DB 3x10
Laterals Laterals
Weighted 3x10 RPE 8-9 Weighted 3x10
Dips Dips
DB tricep 3x10 RPE 8-9 DB tricep 3x10
extensions extensions
Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10
PULL #2 PULL #2
Deadlift 3 rep Max 625 Deadlift 1 rep Max
Deadlift 4x6 565 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
410
310
RPE 8-9
RPE 8-9
RPE 8-9
360
320
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
630
555
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
ed
430
360
RPE 8-9
RPE 8-9
RPE 8-9
180
140
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
660
630
RPE 8-9
RPE 8-9
RPE 8-9
Shrugs 3x10 RPE 8-9 Shrugs 3x10
Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10
Seated 3x10 RPE 8-9 Seated 3x10
Hammer Curl Hammer Curl
* Add weight on pull ups as needed
RPE 8-9
RPE 8-9
RPE 8-9
ups as needed
Week 8 Week 9
LEGS #1 LEGS #1
Squat 1 rep Max 455 Squat 3 rep Max
Squat 4x4 405 Squat 4x8
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
Raise or Raise or
Reverse Reverse Hyper
Hyper
PUSH #1 PUSH #1
Bench 3 rep Max 340 Bench 5 rep Max
Bench 4x8 280 Bench 4x12
Push Press 3x8 RPE 8-9 Push Press 3x12
Weighted 3x10 RPE 8-9 Weighted Dips 3x10
Dips
DB flyes or 3x10 RPE 8-9 DB flyes or Pec 3x10
Pec Deck Deck
DB laterals 3x10 RPE 8-9 DB laterals 3x10
Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10
DB tricep 3x10 RPE 8-9 DB tricep 3x10
extensions extensions
PULL #1 PULL #1
Deadlift 1 rep Max 660 Deadlift 5 rep Max
Deadlift 4x2 630 Deadlift 4x10
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
Hammer Curl Hammer Curl
* Stiff Leg Deads should be done from a 2-
3" deficit
LEGS #2 LEGS #2
Squat 5 rep Max 410 Squat 1 rep Max
Squat 4x12 310 Squat 4x4
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
Raise or Raise or
Reverse Reverse
Hyper Hyper
PUSH #2 PUSH #2
OHP 1 rep Max 200 OHP 3 rep Max
OHP 4x4 185 OHP 4x8
BB Incline 3x4 RPE 8-9 BB Incline 3x8
DB 3x10 RPE 8-9 DB 3x10
Laterals Laterals
Weighted 3x10 RPE 8-9 Weighted 3x10
Dips Dips
DB tricep 3x10 RPE 8-9 DB tricep 3x10
extensions extensions
Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10
PULL #2 PULL #2
Deadlift 5 rep Max 595 Deadlift 3 rep Max
Deadlift 4x10 520 Deadlift 4x6
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 3x10 RPE 8-9 Barbell 3x10
Curl Curl
Seated 3x10 RPE 8-9 Seated 3x10
Hammer Hammer
Curl Curl
* Stiff Leg Deads should be done from a 2- 3" deficit
430
360
RPE 8-9
RPE 8-9
RPE 8-9
320
245
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
595
485
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
455
405
RPE 8-9
RPE 8-9
RPE 8-9
190
165
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
630
570
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
