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qdoc.tips david-laid-dup-program

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Squat Max
Bench Max
Deadlif Max
OHP Max
Week 1
Legs 1
Squat
5 rep Max
Squat
4x12
R!anian DL
"x1#
Lunges
"x1# each leg
$lute Ha! Raise r Re%erse H&per
"x1#
x1#
Bench
1 rep Max
Bench
4x4
Push Press
"x4
'eighted Dips
"x1#
DB (&es r Pec Dec)
"x1#
DB laterals
"x1#
S)ull *rusher
"x1#
Push 1
DB tricep extensins "x1#
Pull 1
Deadlif
" rep !ax
Deadlif
4x+
S,- Leg Deadlif
"x1#
Pull .ps
"x/01#
ates R
"x1#
Shrugs
"x1#
Bar3ell *url
"x1#
Seated Ha!!er *url
"x1#
 dd eight n pull ups as needed
Legs 2
Push 2
Squat
"rep Max
Squat
4x/
R!anian DL
"x1#
Lunges
"x1# each leg
$lute Ha! Raise r Re%erse H&per
"x1#
x1#
OHP
5 rep Max
OHP
4x12
BB 6ncline Bench
"x12
DB Laterals
Laterals
"x1#
'eighted Dips
"x1#
DB tricep extensins
"x1#
S)ull *rusher
"x1#
Deadlif
1 rep Max
Deadlif
4x2
S,- LDL
"x1#
Pull .ps
"x/01#
ates R
"x1#
Shrugs
"x1#
Bar3ell *url
"x1#
Seated Ha!!er *url
"x1#
Pull 2
 dd eight n pull ups as needed
Week 4
Legs 1
Squat
5 rep Max
Squat
4x12
R!anian DL
"x1#
Lunges
"x1# each leg
$lute Ha! Raise r Re%erse H&per
"x1#
x1#
Bench
1 rep Max
Bench
4x4
Push Press
"x4
'eighted Dips
"x1#
DB (&es r Pec Dec)
"x1#
DB laterals
"x1#
S)ull *rusher
"x1#
DB tricep extensins
"x1#
Deadlif
" rep !ax
Deadlif
4x+
S,- Leg Deadlif
"x1#
Pull .ps
"x/01#
ates R
"x1#
Shrugs
"x1#
Bar3ell *url
"x1#
Seated Ha!!er *url
"x1#
Push 1
Pull 1
 dd eight n pull ups as needed
Legs 2
Squat
"rep Max
Push 2
Squat
4x/
R!anian DL
"x1#
Lunges
"x1# each leg
$lute Ha! Raise r Re%erse H&per
"x1#
x1#
OHP
5 rep Max
OHP
4x12
BB 6ncline Bench
"x12
DB Laterals
Laterals
"x1#
'eighted Dips
"x1#
DB tricep extensins
"x1#
S)ull *rusher
"x1#
Deadlif
1 rep Max
Deadlif
4x2
S,- LDL
"x1#
Pull .ps
"x/01#
ates R
"x1#
Shrugs
"x1#
Bar3ell *url
"x1#
Seated Ha!!er *url
"x1#
Pull 2
 dd eight n pull ups as needed
Week 7
Legs 1
Squat
5 rep Max
Squat
4x12
R!anian DL
"x1#
Lunges
"x1# each leg
$lute Ha! Raise r Re%erse H&per
"x1#
x1#
Bench
1 rep Max
Bench
4x4
Push Press
"x4
'eighted Dips "x1#
"x1#
DB (&es r Pec Dec)
"x1#
DB laterals
"x1#
S)ull *rusher
"x1#
DB tricep extensins
"x1#
Deadlif
" rep !ax
Deadlif
4x+
Push 1
Pull 1
S,- Leg Deadlif
"x1#
Pull .ps
"x/01#
ates R
"x1#
Shrugs
"x1#
Bar3ell *url
"x1#
Seated Ha!!er *url
"x1#
 dd eight n pull ups as needed
Legs 2
Push 2
Squat
"rep Max
Squat
4x/
R!anian DL
"x1#
Lunges
"x1# each leg
$lute Ha! Raise r Re%erse H&per
"x1#
x1#
OHP
5 rep Max
OHP
4x12
BB 6ncline Bench
"x12
DB Laterals
Laterals
"x1#
'eighted Dips
"x1#
DB tricep extensins
"x1#
S)ull *rusher
"x1#
Deadlif
1 rep Max
Deadlif
4x2
S,- LDL
"x1#
Pull .ps
"x/01#
ates R
"x1#
Shrugs
"x1#
Bar3ell *url
"x1#
Seated Ha!!er *url
"x1#
Pull 2
 dd eight n pull ups as needed
David Laid DUP Program
Week 2
Squat
1 rep Max
Squat
4x4
R!anian DL
"x1#
Lunges
"x1# each leg
$lute Ha! Raise r Re%erse H&per
"x1#
Bench
" rep Max
Bench
4x/
Push Press
"x/
'eighted Dips
"x1#
DB (&es r Pec Dec)
"x1#
DB laterals
"x1#
S)ull *rusher
"x1#
DB 7ricep extensins "x1#
"x1#
Deadlif
1 rep Max
Deadlif
4x2
S,- LDL
"x1#
Pull .ps
"x/01#
ates
ates R
"x1#
Shrugs
"x1#
Bar3ell *url
"x1#
Seated Ha!!er *url
"x1#
S,- Leg Deads shuld 3e dne 8r! a 20"9 de:cit
Squat
5 rep Max
Squat
4x12
R!anian DL
"x1#
Lunges
"x1# each leg
$lute Ha! Raise r Re%erse H&per
"x1#
OHP
1 rep Max
OHP
4x4
BB 6ncline
"x4
DB Laterals
Laterals
"x1#
eighted dips
"x1#
DB 7ricep
7ricep extensins
"x1#
S)ull *rusher
"x1#
Deadlif
5 rep Max
Deadlif
4x1#
S,- LDL
"x1#
Pull .ps
"x/01#
ates
ates R
"x1#
Shrugs
"x1#
Bar3ell *url
"x1#
Seated Ha!!er *url
"x1#
S,- Leg Deads shuld 3e dne 8r! a 20"9 de:cit
Week 5
Squat
1 rep Max
Squat
4x4
R!anian DL
"x1#
Lunges
"x1# each leg
$lute Ha! Raise r Re%erse H&per
"x1#
Bench
" rep Max
Bench
4x/
Push Press
"x/
'eighted Dips
"x1#
DB (&es r Pec Dec)
"x1#
DB Laterals
Laterals
"x1#
S)ull *rusher
"x1#
DB 7ricep
7ricep extensins
"x1#
Deadlif
1 rep Max
Deadlif
4x2
S,- LDL
"x1#
Pull .ps
"x/01#
ates
ates R
"x1#
Shrugs
"x1#
Bar3ell *url
"x1#
Seated Ha!!er *url
"x1#
S,- Leg Deads shuld 3e dne 8r! a 20"9 de:cit
Squat
5 rep Max
Squat
4x12
R!anian DL
"x1#
Lunges
"x1# each leg
$lute Ha! Raise r Re%erse H&per
"x1#
OHP
1 rep Max
OHP
4x4
BB 6ncline
"x4
DB Laterals
Laterals
"x1#
eighted dips
"x1#
DB 7ricep
7ricep extensins
"x1#
S)ull *rusher
"x1#
Deadlif
5 rep Max
Deadlif
4x1#
S,- LDL
"x1#
Pull .ps
"x/01#
ates
ates R
"x1#
Shrugs
"x1#
Bar3ell *url
"x1#
Seated Ha!!er *url
"x1#
S,- Leg Deads shuld 3e dne 8r! a 20"9 de:cit
Week 8
Squat
1 rep Max
Squat
4x4
R!anian DL
"x1#
Lunges
"x1# each leg
$lute Ha! Raise r Re%erse H&per
"x1#
Bench
" rep Max
Bench
4x/
Push Press
"x/
'eighted Dips
"x1#
DB (&es r Pec Dec)
"x1#
DB Laterals
Laterals
"x1#
S)ull *rusher
"x1#
DB 7ricep
7ricep extensins
"x1#
Deadlif
1 rep Max
Deadlif
4x2
S,- LDL
"x1#
Pull .ps
"x/01#
ates
ates R
"x1#
Shrugs
"x1#
Bar3ell *url
"x1#
Seated Ha!!er *url
"x1#
S,- Leg Deads shuld 3e dne 8r! a 20"9 de:cit
Squat
5 rep Max
Squat
4x12
R!anian DL
"x1#
Lunges
"x1# each leg
$lute Ha! Raise r Re%erse H&per
"x1#
OHP
1 rep Max
OHP
4x4
BB 6ncline
"x4
DB Laterals
Laterals
"x1#
eighted dips
"x1#
DB 7ricep
7ricep extensins
"x1#
S)ull *rusher
"x1#
Deadlif
5 rep Max
Deadlif
4x1#
S,- LDL
"x1#
Pull .ps
"x/01#
ates
ates R
"x1#
Shrugs
"x1#
Bar3ell *url
"x1#
Seated Ha!!er *url
"x1#
S,- Leg Deads shuld 3e dne 8r! a 20"9 de:cit
Week 3
Squat
"rep Max
Squat
4x/
R!anian DL
"x1#
Lunges
"x1# each leg
$lute Ha! Raise r Re%erse
Re%erse H "x1#
Bench
5 rep Max
Bench
4x12
Push Press
"x12
'eighted Dips
"x1#
DB (&es r Pec Dec)
"x1#
DB Laterals
Laterals
"x1#
S)ull *rusher
"x1#
DB 7rice
ricep
p exte
xtensi
nsins
ns "x1#
"x1#
"x1#
"x1#
Deadlif
5 rep Max
Deadlif
4x1#
S,- LDL
"x1#
Pull .ps
"x/01#
ates R
"x1#
Shrugs
"x1#
Bar3ell *url
"x1#
Seated Ha!!er *url
"x1#
Squat
1 rep Max
Squat
4x4
R!anian DL
"x1#
Lunges
"x1# each leg
$lute Ha! Raise r Re%erse
Re%erse H "x1#
OHP
" rep Max
OHP
4x/
BB 6ncline
"x/
DB Laterals
Laterals
"x1#
eighted dips
"x1#
DB 7ricep extensins
"x1#
S)ull *rusher
"x1#
Deadlif
" rep !ax
Deadlif
4x+
S,- Leg Deadlif
"x1#
Pull .ps
"x/01#
ates R
"x1#
Shrugs
"x1#
Bar3ell *url
"x1#
Seated Ha!!er *url
"x1#
Squat
"rep Max
Squat
4x/
R!anian DL
"x1#
Lunges
"x1# each leg
Week 6
$lute Ha! Raise r Re%erse
Re%erse H "x1#
Bench
5 rep Max
Bench
4x12
Push Press
"x12
'eighted Dips
"x1#
DB (&es r Pec Dec)
"x1#
DB Laterals
Laterals
"x1#
S)ull *rusher
"x1#
DB 7ricep extensins
"x1#
Deadlif
5 rep Max
Deadlif
4x1#
S,- LDL
"x1#
Pull .ps
"x/01#
ates R
"x1#
Shrugs
"x1#
Bar3ell *url
"x1#
Seated Ha!!er *url
"x1#
Squat
1 rep Max
Squat
4x4
R!anian DL
"x1#
Lunges
"x1# each leg
$lute Ha! Raise r Re%erse
Re%erse H "x1#
OHP
" rep Max
OHP
4x/
BB 6ncline
"x/
DB Laterals
Laterals
"x1#
eighted dips
"x1#
DB 7ricep extensins
"x1#
S)ull *rusher
"x1#
Deadlif
" rep !ax
Deadlif
4x+
S,- Leg Deadlif
"x1#
Pull .ps
"x/01#
ates R
"x1#
Shrugs
"x1#
Bar3ell *url
"x1#
Seated Ha!!er *url
"x1#
Squat
"rep Max
Squat
4x/
R!anian DL
"x1#
Lunges
"x1# each leg
Week 9
$lute Ha! Raise r Re%erse
Re%erse H "x1#
Bench
5 rep Max
Bench
4x12
Push Press
"x12
'eighted Dips
"x1#
DB (&es r Pec Dec)
"x1#
DB Laterals
Laterals
"x1#
S)ull *rusher
"x1#
DB 7ricep extensins
"x1#
Deadlif
5 rep Max
Deadlif
4x1#
S,- LDL
"x1#
Pull .ps
"x/01#
ates R
"x1#
Shrugs
"x1#
Bar3ell *url
"x1#
Seated Ha!!er *url
"x1#
Squat
1 rep Max
Squat
4x4
R!anian DL
"x1#
Lunges
"x1# each leg
$lute Ha! Raise r Re%erse
Re%erse H "x1#
OHP
" rep Max
OHP
4x/
BB 6ncline
"x/
DB Laterals
Laterals
"x1#
eighted dips
"x1#
DB 7ricep extensins
"x1#
S)ull *rusher
"x1#
Deadlif
" rep !ax
Deadlif
4x+
S,- Leg Deadlif
"x1#
Pull .ps
"x/01#
ates R
"x1#
Shrugs
"x1#
Bar3ell *url
"x1#
Seated Ha!!er *url
"x1#
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