DUP PROGRAM SET YOUR CURRENT PB'S Squat Max Bench Max Deadlift Max OHP Max 465 365 675 205 Week 1 LEGS #1 Week 2 LEGS #1 Squat 5 rep Max 395 Squat 1 rep Max Squat Romanian DL 4x12 3x10 300 RPE 8-9 Squat Romanian DL 4x4 3x10 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg Glute Ham Raise or Reverse Hyper 3x10 RPE 8-9 Glute Ham Raise or Reverse Hyper 3x10 PUSH #1 PUSH #1 Bench 1 rep Max 345 Bench 3 rep Max Bench Push Press 4x4 3x4 310 RPE 8-9 Bench Push Press 4x8 3x8 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 DB flyes or Pec Deck 3x10 RPE 8-9 DB flyes or Pec Deck 3x10 DB laterals 3x10 RPE 8-9 DB laterals 3x10 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 DB tricep extensions 3x10 RPE 8-9 DB tricep extensions 3x10 PULL #1 PULL #1 Deadlift 3 rep Max 610 Deadlift 1 rep Max Deadlift Stiff Leg Deadlift 4x6 3x10 540 RPE 8-9 Deadlift Stiff Leg Deadlift 4x2 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 Hammer Curl 3x10 * Add weight on pull ups as needed * Stiff Leg Deads should be done from a 23" deficit LEGS #2 LEGS #2 Squat 3 rep Max 420 Squat 5 rep Max Squat Romanian DL 4x8 3x10 350 RPE 8-9 Squat Romanian DL 4x12 3x10 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg Glute Ham Raise or Reverse Hyper 3x10 RPE 8-9 Glute Ham Raise or Reverse Hyper 3x10 PUSH #2 PUSH #2 OHP 5 rep Max 175 OHP 1 rep Max OHP BB Incline Bench 4x12 3x12 140 RPE 8-9 OHP BB Incline 4x4 3x4 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 DB tricep extensions 3x10 RPE 8-9 DB tricep extensions 3x10 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 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 Shrugs 3x10 RPE 8-9 Shrugs 3x10 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 Seated Hammer Curl 3x10 RPE 8-9 Seated Hammer Curl 3x10 * Add weight on pull ups as needed * Stiff Leg Deads should be done from a 23" deficit Week 3 LEGS #1 Week 4 LEGS #1 440 Squat 3 rep Max 420 Squat 5 rep Max 395 RPE 8-9 Squat Romanian DL 4x8 3x10 350 RPE 8-9 Squat Romanian DL 4x12 3x10 RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Glute Ham Raise or Reverse Hyper 3x10 RPE 8-9 Glute Ham Raise or Reverse Hyper 3x10 PUSH #1 PUSH #1 330 Bench 5 rep Max 310 Bench 1 rep Max 275 RPE 8-9 Bench Push Press 4x12 3x12 235 RPE 8-9 Bench Push Press 4x4 3x4 RPE 8-9 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 DB flyes or Pec Deck 3x10 RPE 8-9 DB flyes or Pec Deck 3x10 RPE 8-9 DB laterals 3x10 RPE 8-9 DB laterals 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 DB tricep extensions 3x10 RPE 8-9 DB tricep extensions 3x10 PULL #1 PULL #1 640 Deadlift 5 rep Max 575 Deadlift 3 rep Max 610 RPE 8-9 Deadlift Stiff Leg Deadlift 4x10 3x10 470 RPE 8-9 Deadlift Stiff Leg Deadlift 4x6 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 Hammer Curl 3x10 RPE 8-9 Seated Hammer Curl 3x10 should be done from a 2- * Stiff Leg Deads should be done from a 23" deficit LEGS #2 * Add weight on pull ups as needed LEGS #2 395 Squat 1 rep Max 440 Squat 3 rep Max 300 RPE 8-9 Squat Romanian DL 4x4 3x10 395 RPE 8-9 Squat Romanian DL 4x8 3x10 RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Glute Ham Raise or Reverse Hyper 3x10 RPE 8-9 Glute Ham Raise or Reverse Hyper 3x10 PUSH #2 PUSH #2 195 OHP 3 rep Max 185 OHP 5 rep Max 180 RPE 8-9 OHP BB Incline 4x8 3x8 160 RPE 8-9 OHP BB Incline 4x12 3x12 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 DB tricep extensions 3x10 RPE 8-9 DB tricep extensions 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 PULL #2 PULL #2 575 Deadlift 3 rep Max 610 Deadlift 1 rep Max 505 Deadlift 4x6 555 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 Hammer Curl 3x10 RPE 8-9 Seated Hammer Curl 3x10 should be done from a 2- * Add weight on pull ups as needed Week 5 LEGS #1 Week 6 LEGS #1 400 Squat 1 rep Max 450 Squat 3 rep Max 305 RPE 8-9 Squat Romanian DL 4x4 3x10 400 RPE 8-9 Squat Romanian DL 4x8 3x10 RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Glute Ham Raise or Reverse Hyper 3x10 RPE 8-9 Glute Ham Raise or Reverse Hyper 3x10 PUSH #1 PUSH #1 350 Bench 3 rep Max 335 Bench 5 rep Max 310 RPE 8-9 Bench Push Press 4x8 3x8 275 RPE 8-9 Bench Push Press 4x12 3x12 RPE 8-9 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 DB flyes or Pec Deck 3x10 RPE 8-9 DB flyes or Pec Deck 3x10 RPE 8-9 DB laterals 3x10 RPE 8-9 DB laterals 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 DB tricep extensions 3x10 RPE 8-9 DB tricep extensions 3x10 PULL #1 PULL #1 620 Deadlift 1 rep Max 650 Deadlift 5 rep Max 545 RPE 8-9 Deadlift Stiff Leg Deadlift 4x2 3x10 615 RPE 8-9 Deadlift Stiff Leg Deadlift 4x10 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 Hammer Curl 3x10 RPE 8-9 Seated Hammer Curl 3x10 pull ups as needed * Stiff Leg Deads should be done from a 23" deficit LEGS #2 LEGS #2 425 Squat 5 rep Max 400 Squat 1 rep Max 355 RPE 8-9 Squat Romanian DL 4x12 3x10 305 RPE 8-9 Squat Romanian DL 4x4 3x10 RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Glute Ham Raise or Reverse Hyper 3x10 RPE 8-9 Glute Ham Raise or Reverse Hyper 3x10 PUSH #2 PUSH #2 175 OHP 1 rep Max 200 OHP 3 rep Max 140 RPE 8-9 OHP BB Incline 4x4 3x4 180 RPE 8-9 OHP BB Incline 4x8 3x8 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 DB tricep extensions 3x10 RPE 8-9 DB tricep extensions 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 PULL #2 PULL #2 650 Deadlift 5 rep Max 585 Deadlift 3 rep Max 630 Deadlift 4x10 515 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 Hammer Curl 3x10 RPE 8-9 Seated Hammer Curl 3x10 pull ups as needed * Stiff Leg Deads should be done from a 23" deficit Week 7 LEGS #1 Week 8 LEGS #1 425 Squat 5 rep Max 410 Squat 1 rep Max 355 RPE 8-9 Squat Romanian DL 4x12 3x10 310 RPE 8-9 Squat Romanian DL 4x4 3x10 RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Glute Ham Raise or Reverse Hyper 3x10 RPE 8-9 Glute Ham Raise or Reverse Hyper 3x10 PUSH #1 PUSH #1 315 Bench 1 rep Max 360 Bench 3 rep Max 235 RPE 8-9 Bench Push Press 4x4 3x4 320 RPE 8-9 Bench Push Press 4x8 3x8 RPE 8-9 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 DB flyes or Pec Deck 3x10 RPE 8-9 DB flyes or Pec Deck 3x10 RPE 8-9 DB laterals 3x10 RPE 8-9 DB laterals 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 DB tricep extensions 3x10 RPE 8-9 DB tricep extensions 3x10 PULL #1 PULL #1 585 Deadlift 3 rep Max 630 Deadlift 1 rep Max 480 RPE 8-9 Deadlift Stiff Leg Deadlift 4x6 3x10 555 RPE 8-9 Deadlift Stiff Leg Deadlift 4x2 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 Hammer Curl 3x10 RPE 8-9 Seated Hammer Curl 3x10 * Add weight on pull ups as needed LEGS #2 * Stiff Leg Deads should be done from a 3" deficit LEGS #2 450 Squat 3 rep Max 430 Squat 5 rep Max 400 RPE 8-9 Squat Romanian DL 4x8 3x10 360 RPE 8-9 Squat Romanian DL 4x12 3x10 RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Glute Ham Raise or Reverse Hyper 3x10 RPE 8-9 Glute Ham Raise or Reverse Hyper 3x10 PUSH #2 PUSH #2 190 OHP 5 rep Max 180 OHP 1 rep Max 160 RPE 8-9 OHP BB Incline 4x12 3x12 140 RPE 8-9 OHP BB Incline 4x4 3x4 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 DB tricep extensions 3x10 RPE 8-9 DB tricep extensions 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 PULL #2 PULL #2 625 Deadlift 1 rep Max 660 Deadlift 5 rep Max 565 Deadlift 4x2 630 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 Hammer Curl 3x10 RPE 8-9 Seated Hammer Curl 3x10 * Add weight on pull ups as needed * Stiff Leg Deads should be done from a 3" deficit Week 9 LEGS #1 455 Squat 3 rep Max 430 405 RPE 8-9 Squat Romanian DL 4x8 3x10 360 RPE 8-9 RPE 8-9 Lunges 3x10 each leg RPE 8-9 RPE 8-9 Glute Ham Raise or Reverse Hyper 3x10 RPE 8-9 PUSH #1 340 Bench 5 rep Max 320 280 RPE 8-9 Bench Push Press 4x12 3x12 245 RPE 8-9 RPE 8-9 Weighted Dips 3x10 RPE 8-9 RPE 8-9 DB flyes or Pec Deck 3x10 RPE 8-9 RPE 8-9 DB laterals 3x10 RPE 8-9 RPE 8-9 Skull Crusher 3x10 RPE 8-9 RPE 8-9 DB tricep extensions 3x10 RPE 8-9 PULL #1 660 Deadlift 5 rep Max 595 630 RPE 8-9 Deadlift Stiff Leg Deadlift 4x10 3x10 485 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 Hammer Curl 3x10 RPE 8-9 should be done from a 2- LEGS #2 410 Squat 1 rep Max 455 310 RPE 8-9 Squat Romanian DL 4x4 3x10 405 RPE 8-9 RPE 8-9 Lunges 3x10 each leg RPE 8-9 RPE 8-9 Glute Ham Raise or Reverse Hyper 3x10 RPE 8-9 PUSH #2 200 OHP 3 rep Max 190 185 RPE 8-9 OHP BB Incline 4x8 3x8 165 RPE 8-9 RPE 8-9 DB Laterals 3x10 RPE 8-9 RPE 8-9 Weighted Dips 3x10 RPE 8-9 RPE 8-9 DB tricep extensions 3x10 RPE 8-9 RPE 8-9 Skull Crusher 3x10 RPE 8-9 PULL #2 595 Deadlift 3 rep Max 630 520 Deadlift 4x6 570 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 Hammer Curl 3x10 RPE 8-9 should be done from a 2-