DUP & Autoregulation Bastard Child Template

(A) Prepatory Phase (1-2 weeks)

DAY

Practice

Autoregulation

Squat
Deadlift
Bench
2
Military Press
BB Rows
Squat
3
3ct Pause Squat
Bench
4
3ct Pause Bench
BB Rows
Squat
5
Deficit Deadlift
(B) Taper (1 week)

x8 @8
15x1 @8
x8 @8
x8 @8
x6 @8
x4 @8
x3 @7
x4 @8 +
x3 @7
x4 @8
x6 @8 +
8x1+

DAY

Autoregulation

Practice

5% drop
straight
5% drop
5% drop
5% drop
5% drop
5% drop
5% drop
5% drop
5% drop
5% drop
straight

General Notes

General Notes

Squat
x6 @9
no drop
Bench
x6 @9
no drop
Deadlift
x2 @9
no drop
2
Bench
x5 @9
no drop
Squat
x2 @9
no drop
3
Bench
x2 @8
no drop
(C) Volume Phase (3-6 weeks) IMMEDIATE DROP
1

DAY

Practice

Autoregulation

Squat
x8 @8
Deadlift
10x1 @8
1
Bench
x8 @8
Bench
x4 @8
2
Military Press
x8 @8
BB Rows
x5 @8
Squat
x4 @8
3
2ct Pause Squat x4 @7
Front Squat
x4 @8
4
Bench
x6 @8 +
2ct Pause Bench x4 @7
Squat
x6 @8 +
5
Deficit Deadlift
8x1+
BB Rows
x5 @8
(D) Taper (1 week) IMMEDIATE DROP

DAY
1
2
3

Practice
Squat
Bench
Deadlift
Bench
Squat
Bench

Autoregulation
x6 @9
x6 @9
x2 @9
x5 @9
x2 @9
x2 @8

General Notes

8% drop
straight
8% drop
8% drop
8% drop
8% drop
8% drop
8% drop
8% drop
8% drop
8% drop
8% drop
straight
8% drop

5% drop
5% drop
5% drop
5% drop
5% drop
5% drop

General Notes

STARTING 1RM:
S - 420
B - 350
D - 615

DUP & Autoregulation Bastard Child Template

(E) Intensity Phase (3-6 weeks) GRADUAL DROP

DAY
1

2
3
4

Practice
Squat
Deadlift
Bench
Bench
Military Press
BB Rows
Squat
2ct Pause Squat
Front Squat
Bench
Pin Bench
Squat
Deadlift
BB Rows

Autoregulation
x6 @9
8x1 @9
x6 @9
x2 @9
x5 @9
x3 @9
x2 @9
x2 @8
x5 @9
x4 @9 +
x2 @8
x4 @9 +
6x1+
x2 @9

5% drop
straight
5% drop
5% drop
5% drop
5% drop
5% drop
5% drop
5% drop
5% drop
5% drop
5% drop
straight
5% drop

General Notes

(F) Taper (1 week) GRADUAL DROP

DAY
1
2
3

Practice
Squat
Bench
Deadlift
Bench
Squat
Bench

Autoregulation
x6 @9
x6 @9
x2 @9
x5 @9
x2 @9
x2 @8

General Notes

5% drop
5% drop
5% drop
5% drop
5% drop
5% drop

(G) Competition Phase (2-3 weeks) GRADUAL DROP

DAY
1
2
3
4
5

Practice
Squat
Deadlift
Bench
Bench
Military Press
Squat
2ct Pause Squat
Squat
Bench
Squat
Deadlift

Autoregulation
x5 @9
6x1 @9
x5 @9
x2 @9
x4 @9
x1 @9
x2 @8
x3 @9
x3 @9 +
x3 @9 +
4x1+

(H) Deload to Meet (1 week)

DAY
1
2

Practice
Squat
Deadlift
Bench
Squat
Bench

Autoregulation
opener
opener
opener
2x3
2x3

General Notes

5% drop
straight
5% drop
5% drop
5% drop
5% drop
5% drop
5% drop
5% drop
5% drop
straight

5% drop
straight
5% drop
80%
80%

General Notes

DUP & Autoregulation Bastard Child Template

Program Notes
Sets & Reps: x5 means that you work up to 5 reps; @8 means that you hit your 5 reps at a weight that you could have done for
the designated reps plus an additional reps (i.e. x5 @8 I would work up to 5 reps but felt confident that I could execute 7 reps
at that weight)
%drop:
GRADUAL
Goal: x6 @8 with 8% drop

IMMEDIATE
Goal: x6 @8 with 8% drop

315x6 @6
365x6 @7
385x6 @8 (initial goal)
Now drop until 8% (355)
385x5 @8
365x6 @8
355x6 @8 (matches drop & RPE)

315x6 @6
365x6 @7
385x6 @8 (initial goal)
Now drop 8% (355)
355x6 @7
355x6 @7
355x6 @7.5
355x6 @8 (matches % and RPE)

Total Volume (TV) = 12,635lbs

Total Volume (TV) = 14,910lbs

+ sets: on the last lift each week take your last set for AMRAP; a good determinant whether you should transition to the next
phase (i.e. +set of bench you were barely able to finish = transition; +set of bench you exceeded the protocol significantly =
gains are still being made at the ratio of volume/intensity so keep progressing with heavier weight the following week)
RPE: To calculate where your target weight should be
REPS

R
P
E

*feel free to alternate certain lifts weekly (i.e. alternate deficits deads with RDL or SLDL earlier in the program)
**Keep a separate log to track TV while adding notes to this template to improve for future (volume/intensity/frequency)

DUP & Autoregulation Bastard Child Template

EXAMPLE WEEK

Day 1 Squat: x8 @8 (8% drop) around 75% of 1rm on RPE Scale

275x8 @7
295x8 @7.5
315x8 @8 (GOAL)
Immediate drop weight: 290
290x8 @7
290x8 @7.5
290x8 @8 (STOP; goal of x8 @8 reached)
TV = 14,040lbs
-------------------------------------------------------------------------------Day 5 Squat + set:
Same protocol for reps and RPE as shown above BUT:
After the final set rep it out:
315 for AMRAP: lets say I did 12 reps (315x12)
If that is higher than most of my protocol continue following
week with microcycle; if I did 315x6, or so, it is time to change
stimulus and advance to the next microcyle.