DUP PROGRAM SET YOUR CURRENT PB'S Squat Max Bench Max Deadlift Max OHP Max CHANGE THESE VALUES 310 200 375 155 Week 1 LEGS #1 Week 2 LEGS #1 Week 3 LEGS #1 Squat 5 rep Max 265 Squat Squat Romanian DL 4x12 3x10 200 RPE 8-9 Squat 4x4 Romanian DL 3x10 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges Glute Ham Raise or Reverse Hyper PUSH #1 3x10 RPE 8-9 Glute Ham Raise PUSHor#1 3x10 RPE 8-9 Glute Ham Raise PUSHor#1 Bench 1 rep Max 190 Bench 3 rep Max 180 Bench Bench Push Press 4x4 3x4 170 RPE 8-9 Bench Push Press 4x8 3x8 150 RPE 8-9 Bench Push Press Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 Weighted Dips DB flyes or Pec Deck DB laterals 3x10 3x10 RPE 8-9 RPE 8-9 DB flyes or Pec Deck DB laterals 3x10 3x10 RPE 8-9 RPE 8-9 DB flyes or Pec Deck DB laterals Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher DB tricep extensions 3x10 RPE 8-9 DB tricep extensions PULL #1 RPE 8-9 DB tricep extensions PULL #1 PULL #1 1 rep Max 3x10 295 Squat 265 RPE 8-9 Squat Romanian DL Deadlift 3 rep Max 340 Deadlift 1 rep Max 355 Deadlift Deadlift Stiff Leg Deadlift 4x6 3x10 300 RPE 8-9 Deadlift Stiff Leg Deadlift 4x2 3x10 340 RPE 8-9 Deadlift Stiff Leg 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 RPE 8-9 Seated 3x10 RPE 8-9 Hammer Curl * Stiff Leg Deads should be done from a 2-3" deficit Seated Hammer * Stiff LegCurl Deads should be done from a deficit LEGS #2 LEGS #2 Seated Hammer Curl 3x10 * Add weight on pull ups as needed LEGS #2 Squat 3 rep Max 280 Squat 5 rep Max 265 Squat Squat Romanian DL 4x8 3x10 235 RPE 8-9 Squat 4x12 Romanian DL 3x10 200 RPE 8-9 Squat Romanian DL Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges Glute Ham Raise or Reverse Hyper PUSH #2 3x10 RPE 8-9 3x10 RPE 8-9 OHP 5 rep Max 130 Glute Ham Raise PUSHor#2 Reverse OHP Hyper 1 rep Max 145 Glute Ham Raise PUSHor#2 Reverse OHP Hyper OHP BB Incline Bench 4x12 3x12 105 RPE 8-9 OHP BB Incline 4x4 3x4 135 RPE 8-9 OHP BB Incline DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 Weighted Dips DB tricep extensions Skull Crusher 3x10 3x10 RPE 8-9 RPE 8-9 DB tricep 3x10 extensions Skull Crusher 3x10 RPE 8-9 RPE 8-9 DB tricep extensions Skull Crusher Deadlift 1 rep Max 355 Deadlift 5 rep Max 320 Deadlift Deadlift Stiff LDL 4x2 3x10 345 RPE 8-9 Deadlift Stiff LDL 4x10 3x10 280 RPE 8-9 Deadlift 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 RPE 8-9 Seated 3x10 RPE 8-9 Hammer Curl * Stiff Leg Deads should be done from a 2-3" deficit PULL #2 PULL #2 Seated Hammer Curl 3x10 * Add weight on pull ups as needed PULL #2 Seated Hammer Curl Week 4 LEGS #1 Week 5 LEGS #1 3 rep Max 280 Squat 5 rep Max 4x8 3x10 235 RPE 8-9 Squat 4x12 Romanian DL 3x10 270 Squat 1 rep Max 205 RPE 8-9 Squat 4x4 Romanian DL 3x10 300 265 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 Raise PUSHor#1 3x10 RPE 8-9 Glute Ham Raise PUSHor#1 3x10 RPE 8-9 5 rep Max 170 Bench 1 rep Max 195 Bench 3 rep Max 185 4x12 3x12 130 RPE 8-9 Bench Push Press 4x4 3x4 170 RPE 8-9 Bench Push Press 4x8 3x8 150 RPE 8-9 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 3x10 3x10 RPE 8-9 RPE 8-9 DB flyes or Pec Deck DB laterals 3x10 3x10 RPE 8-9 RPE 8-9 DB flyes or Pec Deck DB laterals 3x10 3x10 RPE 8-9 RPE 8-9 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 3x10 RPE 8-9 DB tricep extensions PULL #1 RPE 8-9 DB tricep extensions PULL #1 RPE 8-9 3x10 3x10 5 rep Max 320 Deadlift 3 rep Max 345 Deadlift 1 rep Max 360 4x10 3x10 265 RPE 8-9 Deadlift Stiff Leg Deadlift 4x6 3x10 305 RPE 8-9 Deadlift Stiff Leg Deadlift 4x2 3x10 340 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 f Leg Deads should be done from a 2-3" it Seated 3x10 RPE 8-9 Hammer Curl * Add weight on pull ups as needed Seated 3x10 RPE 8-9 Hammer Curl * Stiff Leg Deads should be done from a 2-3" deficit LEGS #2 LEGS #2 1 rep Max 295 Squat 3 rep Max 4x4 3x10 265 RPE 8-9 Squat 4x8 Romanian DL 3x10 285 Squat 5 rep Max 235 RPE 8-9 Squat 4x12 Romanian DL 3x10 270 205 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 3x10 RPE 8-9 RPE 8-9 140 5 rep Max 135 Glute Ham Raise PUSHor#2 Reverse OHP Hyper 3x10 3 rep Max Glute Ham Raise PUSHor#2 Reverse OHP Hyper 1 rep Max 150 4x8 3x8 120 RPE 8-9 OHP BB Incline 4x12 3x12 105 RPE 8-9 OHP BB Incline 4x4 3x4 135 RPE 8-9 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 3x10 3x10 RPE 8-9 RPE 8-9 DB tricep 3x10 extensions Skull Crusher 3x10 RPE 8-9 RPE 8-9 DB tricep 3x10 extensions Skull Crusher 3x10 RPE 8-9 RPE 8-9 3 rep Max 340 Deadlift 1 rep Max 360 Deadlift 5 rep Max 325 4x6 3x10 310 RPE 8-9 Deadlift Stiff LDL 4x2 3x10 350 RPE 8-9 Deadlift Stiff LDL 4x10 3x10 285 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 Hammer Curl * Add weight on pull ups as needed PULL #2 PULL #2 Seated 3x10 RPE 8-9 Hammer Curl * Stiff Leg Deads should be done from a 2-3" deficit Week 6 LEGS #1 Squat Week 7 LEGS #1 3 rep Max Squat 4x8 Romanian DL 3x10 Week 8 LEGS #1 285 Squat 5 rep Max 235 RPE 8-9 Squat 4x12 Romanian DL 3x10 275 Squat 1 rep Max 210 RPE 8-9 Squat 4x4 Romanian DL 3x10 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg Glute Ham Raise PUSHor#1 3x10 RPE 8-9 Glute Ham Raise PUSHor#1 3x10 RPE 8-9 Glute Ham Raise PUSHor#1 3x10 Bench 5 rep Max 175 Bench 1 rep Max 195 Bench 3 rep Max Bench Push Press 4x12 3x12 130 RPE 8-9 Bench Push Press 4x4 3x4 175 RPE 8-9 Bench Push Press 4x8 3x8 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 DB flyes or Pec Deck DB laterals 3x10 3x10 RPE 8-9 RPE 8-9 DB flyes or Pec Deck DB laterals 3x10 3x10 RPE 8-9 RPE 8-9 DB flyes or Pec Deck DB laterals 3x10 3x10 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 DB tricep extensions PULL #1 RPE 8-9 DB tricep extensions PULL #1 RPE 8-9 DB tricep extensions PULL #1 3x10 3x10 3x10 Deadlift 5 rep Max 325 Deadlift 3 rep Max 350 Deadlift 1 rep Max Deadlift Stiff Leg Deadlift 4x10 3x10 265 RPE 8-9 Deadlift Stiff Leg Deadlift 4x6 3x10 310 RPE 8-9 Deadlift Stiff Leg Deadlift 4x2 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 Hammer Curl RPE 8-9 Seated 3x10 RPE 8-9 Hammer Curl * Add weight on pull ups as needed Seated 3x10 Hammer Curl * Stiff Leg Deads should be done from a 2-3" deficit LEGS #2 LEGS #2 LEGS #2 Squat 1 rep Max Squat 4x4 Romanian DL 3x10 300 Squat 3 rep Max 265 RPE 8-9 Squat 4x8 Romanian DL 3x10 290 Squat 5 rep Max 240 RPE 8-9 Squat 4x12 Romanian DL 3x10 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg Glute Ham Raise PUSHor#2 Reverse OHP Hyper 3x10 RPE 8-9 3x10 RPE 8-9 140 5 rep Max 135 Glute Ham Raise PUSHor#2 Reverse OHP Hyper 3x10 3 rep Max Glute Ham Raise PUSHor#2 Reverse OHP Hyper OHP BB Incline 4x8 3x8 120 RPE 8-9 OHP BB Incline 4x12 3x12 110 RPE 8-9 OHP BB Incline 4x4 3x4 1 rep Max DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 DB tricep 3x10 extensions Skull Crusher 3x10 RPE 8-9 RPE 8-9 DB tricep 3x10 extensions Skull Crusher 3x10 RPE 8-9 RPE 8-9 DB tricep 3x10 extensions Skull Crusher 3x10 PULL #2 PULL #2 PULL #2 Deadlift 3 rep Max 345 Deadlift 1 rep Max 370 Deadlift 5 rep Max Deadlift Stiff LDL 4x6 3x10 315 RPE 8-9 Deadlift Stiff LDL 4x2 3x10 350 RPE 8-9 Deadlift Stiff LDL 4x10 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 Hammer Curl RPE 8-9 Seated 3x10 RPE 8-9 Hammer Curl * Add weight on pull ups as needed Seated 3x10 Hammer Curl * Stiff Leg Deads should be done from a 2-3" deficit Week 9 LEGS #1 305 Squat 3 rep Max 270 RPE 8-9 Squat 4x8 Romanian DL 3x10 RPE 8-9 Lunges 3x10 each leg RPE 8-9 RPE 8-9 Glute Ham Raise PUSHor#1 3x10 RPE 8-9 185 Bench 5 rep Max 175 155 RPE 8-9 Bench Push Press 4x12 3x12 135 RPE 8-9 RPE 8-9 Weighted Dips 3x10 RPE 8-9 RPE 8-9 RPE 8-9 DB flyes or Pec Deck DB laterals 3x10 3x10 RPE 8-9 RPE 8-9 RPE 8-9 Skull Crusher 3x10 RPE 8-9 RPE 8-9 DB tricep extensions PULL #1 RPE 8-9 3x10 290 240 RPE 8-9 370 Deadlift 5 rep Max 330 350 RPE 8-9 Deadlift Stiff Leg Deadlift 4x10 3x10 270 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 Seated 3x10 Hammer Curl RPE 8-9 RPE 8-9 ould be done from a 2-3" LEGS #2 275 Squat 1 rep Max 305 210 RPE 8-9 Squat 4x4 Romanian DL 3x10 RPE 8-9 Lunges 3x10 each leg RPE 8-9 RPE 8-9 3x10 RPE 8-9 150 Glute Ham Raise PUSHor#2 Reverse OHP Hyper 3 rep Max 145 140 RPE 8-9 OHP BB Incline 4x8 3x8 125 RPE 8-9 270 RPE 8-9 RPE 8-9 DB Laterals 3x10 RPE 8-9 RPE 8-9 Weighted Dips 3x10 RPE 8-9 RPE 8-9 RPE 8-9 DB tricep 3x10 extensions Skull Crusher 3x10 RPE 8-9 RPE 8-9 PULL #2 330 Deadlift 3 rep Max 350 290 RPE 8-9 Deadlift Stiff LDL 4x6 3x10 315 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 Seated 3x10 Hammer Curl RPE 8-9 RPE 8-9 ould be done from a 2-3"
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