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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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