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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
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