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