The DUP Method

Main Manual

Mike Samuels with Jason Maxwell

2
egaP

The DUP Method

Copyright 2015 by JMax Fitness

All rights reserved. No part of this work

may be reproduced or transmitted in any

form or by any means, electronic or
mechanical, including photocopying,

recording, or by any information storage

or retrieval system, without the prior

written permission of the copyright

owner and the publisher (Jason Kenneth

Maxwell). There are unique embedding

codes in this pdf file that track any illegal

downloads or distribution. Any illegal

distribution results in fines starting at

$250,000.

ISBN13 (paperback): XXXXXXXXXXXXX

ISBN10 (paperback): XXXXXXXXXX

ISBN13 (electronic): XXXXXXXXXXXXX

ISBN10 (electronic): XXXXXXXXXX

Trademarked names may appear in this

book. Rather than using a trademark

symbol with every occurrence of a

trademarked name, we use the names
only in an editorial fashion and to the

benefit of the trademark owner, with no

intention of infringement of the

trademark.

3
egaP
Disclaimer
The information presented in this

program is for informational purposes

only and should not replace advice from a
licensed medical professional. Consult

with your physician before starting an

exercise program. This program is

designed for healthy individuals 18 years

and older, and is meant for educational

purposes only. All forms of exercise

present risk. Do not take risks beyond

your experience.

If you are currently taking medication,

are obese, diabetic, or have any serious

illness, consult with your physician

before starting any exercise and nutrition

program, including this one. Jason

Maxwell does not assume liability for any

injury, personal loss, or illness caused by

the use of this information.

Table of Contents

. . . . . . . . . . . . . . . .. .. .. .. .......................... . .
egaP

The DUP Method

. . . . . . . . . . ......................................................... ... ... ..

2
Main Manual

. . . . . . . . . . . . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .
2 Disclaimer

. . . . . . . . . . . . . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .
4 Introduction

.................................
8 What is DUP?

9
. . . . . . . . . .. .. ............................................
D Daily

. . . . . . . . . . . . . . . .. .. .. .. .. .. .. ......................
9
U Undulating

. . . . . . . . . . . . . . . . ............ .. .. .. .. .. .. .. .. .. . . .
9
P Periodization

. . . . . . ..................................................................... .. .. .
10
References

.................................
11 FAQ

. . . . . . . . . . . . . . . . . . .......... .. .. .. .. .. .. .. .. . . .
12
Q. Does DUP work?

12

...
Q. Doesnt training a muscle more
than once a week lead to
overtraining? 13

..............................
Q. But I get sore training twice a
week...
14
 . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ...
Q. Is there enough variation
the powerlifting exercises?
Q. How do I know Im progressing?
. . . .
only using
. .
14

................................
15
Q. Can I lose fat and train using DUP?

.................................
15
Q. Whats the best DUP routine? . . .
. . . . . . . . . . . . .. .. .. .. .. .. .. .........................................
15
References

. . . . . . . . . . . . . . . . . . . . . . . .. .. .. .. .. .. .. .. .. .. ..
16 QuickStarter Theory

.................................
17 Picking Your Percentages

. . . . . . . . . . . . . . . . . . . . . .. .. .. .. .................. .. .. ..
19
How to Find Your 1RM

.................................
19 The Optimal DUP Template

21
Day 1 ........................
.................................
. . . . . . . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .
21
Day 2

. . . . . . . .................................................................. ... .. .. .
22
5
e
gaPDay 3

. . . . . . . ................................................. .
23 Day 4

. . . . . . . . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .... . .
24 Day 5

. . . . . . . . . . . . . . . . . . . . . . ...... .. .. .. .. .. .. .. . .
25 Notes:

.................................
25 Side Note: Warming Up

. . . . . . . . . ............ .. .. .. .. .. .. .. .. .. .
26 Side Note 2: Sets, Reps, Rest &
Workout Flow

..................................
26 What
to Do Next

27

............................
Option 1: Increase Your Training
Maxes
27
. . . . . . . . . . . . . . . . . . . . . . ........ .. .. .. .. .. .. .
Option 2: Add Volume

. . . . . ... . . . . . . . . . . . .. .. .. .. .. .. .. .. .. .. .
27
Option 3: Deload and Test Your
Maxes

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . ...... .. ..
27
Bonus: Why 3 weeks?

. . . . . . . .............................................. .. . .
28 DUP Part Deux: The 4Day Week

. . . . . . . .............................................. .. . .
29 Day 1

. . . . . . . ................................................. .
29 Day 2

. . . . . . . . . . . . . . . .. ................................ .
30 Day 3

. . . . . . . . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . . .
31 Accessory Day

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. .. .. .. .. .
32 Notes:

. . . . . . . ................................................. .
33 The Busy Persons Guide to DUP

.................................
34 Day 1
. . . . . . . ......................................................................... .
35 Day 2

.................................
36 Day 3

. . . . . . . . . . . . . . . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .
37 The UberBusy Persons DUP Template

. . . . . . . . . . . . . . . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . . .
38 Week 1, Day 1:

. . . . . . . . . . . . . . . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . . .
38 Week 1, Day 2:

. . . . . . . . . . . . . . . . . . . . . . .. .......................
38 Week 2, Day 1:

.. .. .. .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
39
6

e
Week 2, Day 2:

. . . . . . . . . . . . . . . .. .. .. .......................... . . .
39 g
a
P

Week 3, Day 1:

. . . . . . . . . . . . . . . .. .. .. ................................. .. .. .
40
Week 3, Day 2:

40 HypertrophySpecific DUP
..................................
. . . . . . . . . . . . . . . . ........ .. .. .. .. .. .. .. .. .. .. .. . . .
41
4Days Per Week

. . . . . . . . . . . . . . . . ........ .. .. .. .. .. .. .. .. .. .. .. . . .
42
3Days Per Week

. . . . . . . . . . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . . .
42
Session 1

. . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . .. .. ....................
44
Session 2 . . . .
..................................
44 DUP for BeatUp Lifters

. . . . . . . . . . . . . . . . . . ...... .. .. .. .. .. .. .. .. .. .. . . .
45
Squat Substitutions

..................................
45
Deadlift Substitutions......................

. . . . . . . . . . . . . . . . . . . .. .. .. .. ................ . . .
45
Bench Substitutions
.................................
46
Sample Program for BeatUp Lifters

. . . . . . . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .
46
Day 1

. . . . . . . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .
47
Day 2

. . . . . .
.................................
48
Day 3 . . . . . . . . . . . . . . . . . .
............................
49 Progressing and Moving from Cycle to

. . . . . . . . . . . ........................................ . . .
Cycle
50
Deloading

. . . . . . . . . . .......................................... . . .
50
Day 1:

. . . . . . . . . . .......................................... . . .
52
Day 2:

52
. . . . . . . . . . .......................................... . . .
Day 3:

. . . . . . . . . . . . . . . . . . . . . .. .. .. .. ... ... ... ... ... ...... ..

52
Moving from Cycle to Cycle

. . . . . . . . . . . . . . .. .. ....................................
53 Increasing Your Maxes

..................................
54 The Wrap Up

. . . . . . . . . . . . . . .................................................
56
Where to go from here

..................................
57 FTC Disclosure

59
7
egaP
Introduction
DUP stands for Daily Undulating

Periodization.

Quite simply, its a method of training

that will get you strong as hell. Want to

get an insane squat, heavyass deadlift,

and boost your bench through the roof?

Then DUP is for you.

Want to build muscle?

No problem. Weve got you covered

there, too.

For old school bodybuilders used to

training each muscle group just once a

week, DUP flies in the face of everything

you may have been told in the past. Dont

let that put you off, though.

Scientifically, DUP works. Theres no
doubt about it.

And in practice?

Well, with professional powerlifters and

bodybuilders like Layne Norton, Ryan

Doris, and Paul Revelia jumping both feet

first into DUP, its safe to say it has some

backing. These guys certainly arent

lacking in the size department. The

beauty of DUP is that it can be tailored to

any schedule and any goals. In fact, weve

got several versions of the DUP program

just in this one book. You get:

The Optimal Template for guys who

can train 5 times per week

The 4 days per week routine

A busy guys guide to DUP with just 3

sessions
 DUP for beatup lifters

Musclebuilding DUP

DUP Nutrition Guide

Exercise videos teaching how to squat,

deadlift, and bench press

8
e
gaP
That should be more than enough to

keep even the most seasoned lifter going

for a while.

Without further ado, lets get going.

What is DUP?
The easiest way to explain exactly DUP is

to break it down into its specific compone

nts:

D- Daily
The way you train (i.e. the exercises,

sets, reps and loading) from session to

session. Youll never do the same

workout twice in the same week, or in
the same training block.

U Undulating
This refers to the mode of periodization

youll use.
You might be familiar with linear

periodization.

Linear periodization might involve

performing an exercise once a week. For

instance, you might always bench press

on Mondays. For 4 weeks, youd do 3

sets of 10. The next 4 weeks could be 4

sets of 6, and your third block might be 5

sets of 3, before you go back to 3 sets of

10 in the fourth block.

Youll get stronger week to week, but

once you switch to your next block, any

gains from the previous one can be
quickly lost.

Undulating periodization allows you to

vary the loads and rep ranges within a
given week or a given block.

Say you were to train your bench press

twice a week on a Monday and a
Thursday. You might do 3 sets of 10 on
Monday, then perform 5 sets of 3 on
Thursday. Youd get sustained benefits

from the higherrep hypertrophy work

and the lowerrep strength sessions.

9
e
gaP
Alternatively, this undulation doesnt

have to take place in the same week and

would even work training a lift just once

a week. An example (using the bench

press again) would be:

Week 1 5 sets of 6 reps

Week 2 4 sets of 10 reps
Week 3 3 sets of 12 reps
Week 4 Back to 5 sets of 6 reps
When comparing linear and undulating

periodization, research shows that

undulating routines can potentially lead

to more than double the strength

1
increases that linear programs provide.

P Periodization
Periodization simply means that your
workouts are preplanned and you have
a clear vision of where youre headed.

The huge failure of bodybuilding

programs from magazines and the

Internet is that theyre simply a list of

exercises, sometimes with sets and reps.

This gives no guide for progression,

deloading or what to do when you hit a

plateau. And you WILL hit a plateau.

By periodizing your routine, you break

your training into blocks.

This allows you to vary the intensity of

each block, peak for competitions, take a

deload when youre feeling beaten up
and constantly progress 52 weeks of the

year.
Without knowing it, youve probably

been employing some of these concepts

in your workouts already.

But what DUP does is ensure that each

and every variable is optimized to give

you the absolute best results possible.

0
1
egaP
Plateaus in muscle growth and strength

gains are a thing of the past, and

whether youre a competitive powerlifter,

bodybuilder or just a gym rat who wants

to get freakishly strong, DUP is the

program for you.

.
References

1
http://www.fmh.utl.pt/agon/cpfmh/docs/documentos/recursos/110/A%20Comparison

%20of%20Linear%20and%20Daily%20Undulating%20Periodized%20Programs%20with%

20Equated%20Volume%20and%20Intensity%20of%20Training.pdf

egaP
1
FAQ
FAQ sections usually go at the end of

books and are often a halfhearted

attempt to answer any questions the

author failed to address in the text. With

this product, however, its important to

get your head into the DUP mindset

straight away and iron out any concerns

you may have. Hence, you should give

this a read before we get into the

programs.
If youre already a seasoned vet with

DUP routines and you purchased this

with the intent of getting some new ideas

for your training, its probably still worth

reading this, just to reinforce your own

knowledge.

If you really want to just get started

lifting some heavy stuff, I completely

understand (Id be the same way!). Just

skip ahead to the workouts and flip back

here if theres anything youre unsure of.

Q. Does DUP work?

Great question to start with.

Ill be 100% honest here

YES.

No question about it. DUP works.

Whether its strength or size youre after

(or a combination), DUP is highly effective

I could give anecdotal evidence and

explain all the theories as to why it works

(which Iwill below), but Im a science

guy. To really test whether something

works or not, you need to try it under

controlled conditions for a sustained

period of time, with no variables getting

in the way.
Fortunately, plenty of very smart guys
have already done this, which leaves us
with lots of studies to back up the

efficacy of DUP.

2
1
e
Rhea et. al concluded:
g
a
P
Making program alterations on a daily

basis was more effective in eliciting

strength gains than doing so every 4

1
weeks.

Prestes et. al found undulating

periodization superior to linear

periodization, and that daily undulation

2,
was more effective than weekly while

Dr. Mike Zourdos wrote his whole PhD on

the benefits of DUP vs. traditional weight
3
training. Willoughby et. al also showed

superior strength gains from undulating

4
periodization.

Q. Doesnt training a muscle more

than once a week lead to
overtraining?
No.
Quite the opposite, in fact.

One of the most critical components in

building muscle mass is muscle protein

synthesis (MPS).

This is the rate at which your muscles

uptake protein and, in essence, how

effectively they grow.

About 4 hours after a workout, MPS rises

to 150% of its normal resting level. 24

hours postworkout, its still at 109%.

Good times.

Unfortunately, after 36 hours, MPS is

back to only 14% above baseline, and it

5
returns to normal soon after.

Therefore, by only training once a week

(or even twice a week) youre leaving a

whole lot of increased MPS potential on
the table. This is not a wise move if
youre after increased size.

Have you heard the phrase strength is a

skill?

Essentially, this means that to get good

at something, you have to do it a lot.

Its no good
3
wanting your squat to go up and

only squatting once a week. Your

1
e muscles, joints, and nervous system
g
dont get adequate stimulus to learn the
a
P
movement. Sure, you might feel sore
training a lift more than once a week if

youre not used to it, but that leads us on

nicely to our next point You dont

actually have to train everything twice a

week with DUP. You can (and we
recommend it), but training just once a
week is certainly an option.

Q. But I get sore training twice a

week...
You get sore training twice a week

because youre not used to training twice

a week.

Its like anything your body adapts to it

given time. Rather than just adapting,

your body becomes awesome at training

a muscle twice a week and reaps the

benefits from added volume.

Q. Is there enough variation only

using the powerlifting exercises?
Lets clear up a myth you dont have to

do DUP with just powerlifting exercises

(squat, bench and deadlift). You could do

it with overhead presses, barbell rows hell,

even seated calf raises and rear delt flys,

if you want.
That being said, compound moves like

the powerlifts give you more bang for

your buck.

They hit more muscle groups and allow

you to lift more weight. More weight =

more muscle growth.
All the plans in here will revolve around

the big three, but theres no reason you

cant do front squats instead of back

squats, power cleans in place of

deadlifts, or military presses in place of

bench. In fact, there is a program here

for beatup lifters which uses different

variations.

Exercise variation (i.e. constantly

switching exercises) is actually one of the
most
overrated training variables.
Your body likes consistency, and as long
as youre increasing the weights youre
lifting or your reps over a period of time,
youll get stronger and bigger.

4
ega
1P
Q. How do I know Im
progressing?
Volume!

Volume is a crucial factor in

hypertrophy,as demonstrated by
6
Schoenfeld et. al (2014).

Volume is the total workload performed:

weight X reps = volume

Volume can be measured over a daily,

weekly or monthly basis.

All the plans here are designed so that

you gradually increase your training

volume by increasing weight, reps or

sets. You wont increase volume every
single week, but each training block will

have more volume than the last.

Q. Can I lose fat and train using

DUP?
Yes. And youll get much stronger using

DUP on a cutting diet than you would

using bodybuildingstyle splits.

That being said, DUP is even more

effective when combined with a calorie

surplus or a bulking diet.

Theres more on the diet aspect in the

DUP Nutrition Guide.

Q. Whats the best DUP routine?

As with so many questions in fitness, the

answer is it depends.

Theres no single DUP training plan.

Rather, DUP is a system that can be

manipulated to match any goals,

schedule or required modifications. In this

manual youll get plenty of sample

routines that work, but youll also acquire

the knowledge needed to set up your
own tailored DUP template going forward

This means that by learning the DUP

principles, youll never have to wonder

how to train ever again.

5
1
e
gaP
References

1.
http://www.ncbi.nlm.nih.gov/pubmed/11991778

2.
file:///Users/mikesamuelspt/Downloads/PeriodizacaoJonatoetal.2009.pdf

3.
http://www.sportsnutritionsociety.org/ArchivePDFS/ArchivePDFS267.pdf

4.
http://books.google.co.uk/books?id=cLz_mwWQXucC&pg=PA11&lpg=PA11&dq=willoug

hby+1993+periodized&source=bl&ots=gCplZ9BxxU&sig=vqGMHW_2UN0WJDINUzOY7s

SyZik&hl=en&sa=X&ei=0n8tVOalBIP5O7PggfAE&ved=0CCsQ6AEwAg#v=onepage&q=will

oughby%201993%20periodized&f=false

5.
http://www.ncbi.nlm.nih.gov/pubmed/8563679

6.
http://www.ncbi.nlm.nih.gov/pubmed/2471453

6
ega
1P
Quick-Starter Theory
Before delving into the routines (dont

worry, were nearly there), you might

find it useful to take a look at the theory

behind DUP programming. At a base level,

you have four different forms of training

rep ranges:

Power

Strength

Hypertrophy

Endurance

Power training typically involves very low

reps (sets of 1to 3 reps) at a heavy

weight, with a focus on moving the

weight as quickly and explosively as

possible. Strength training takes place in

the 1to 6 rep range. This differs a little

from power training, as youll usually use

slightly heavier loads for higher reps.
This means that you wont move the

weights as quickly. Youll still be trying to

accelerate as quickly as possible, but the

speed will be reduced due to the heavier l

oads.

Hypertrophy is your typical bodybuilding

training sets of 8 to 12 reps using

moderately heavy loads and working

towards fatigue or failure. Endurance

training is lighter still, with even higher

rep ranges, usually in the 12 to 20 rep

range.
Rep Range Load (% of

1RM) Reps per Set Power

7090 13 Strength

8095 16 Hypertrophy

7085 612 Endurance

<70 12+

For your needs, we can more or less get

rid of endurance training. It can have its

place in a strength and musclebuilding

routine, but the focus here should be on

7
1
the first three power, strength and

hypertrophy.
e
g
a
PEach week, youll rotate between the

three different rep ranges across your

choice of exercises.
As stated, the goal is to gradually

increase volume within each given rep

range.

For example, if you squatted 225 lbs for

4 sets of 8 reps in your hypertrophy

session in one block, the next block youd

look to get 4 sets of 9 or 5 sets of 8 with

225 lbs, or even stick with 4 sets of 8, but

add 10 lbs to the bar.

Thats how you get bigger and stronger.

8
ega
1P
Picking Your Percentages
All the weights given in this manual are

based off a percentage of your 1rep m

axes.

This is where a lot of guys screw up.

They think their 1rep max is the weight

they hit in competition, when the

adrenaline was pumping hard and they

were amped up. Or, if youve never

competed, you might be tempted to

choose the weight you got 6 months ago,

that was a real grinder, and youre not

really sure if it was a full rep or not. Heres

the deal
Its better to start too light than too

heavy.

Therefore, if youve tested your 1rep

maxes recently (within the last 3

months), take 90% of your best lifts and

use this as your max for all the programs.

So if you hit 315 lbs on the squat a
couple of months back, use around 285

lbs for your max here.

How to Find Your 1RM

Experienced lifters will likely be able to

make a good guess at their 1rep max, or

might have even tested them recently. If

thats the case, go with that. If not, heres

a quick guide to finding your max:

Set aside a day for testing. Youll need a
good 2 hours for this, so make sure its a day
when youre not pressed for time.
 Ideally, youll test after 1or 2 complete
rest days, so your are fresh.
muscles
The order you should run them in is
squat, bench press, deadlift.
Before your session, complete a
thorough general warm up to ensure your
muscles are
warm and limber.

Well take squats as an example here, to

walk through exactly how youll test:

Pick a weight thats roughly 30% of

your estimated max (its ok to guess). If you

expect to squat 250 lbs for

instance, take 70 to 80 lbs as your first set and

perform
9
8 to 10 reps

Add another 50% to this (taking you

perform another 8 to 10 reps.
to around 45% of your estimated max) and
e
g
a
P

Jump up again (so youre at around

60% of your predicted max) and do 5 to 6 reps.

Another jump up in weight should take

you to 70% do a set of 3 to 5.

Take one more weight increase up to

around 80% and perform 2 reps. If you
estimated a 250pound 1RM, this set

would be 200 lbs for 2 reps.) From here,

youll switch to single reps. Perform 1single at

90%.

Keep putting 5 to 10 lbs on the bar and

performing single reps until you reach a

weight where you feel that another

increase would lead to a failed rep.

The weight you finish on is the weight

youll use as your 1rep max for any DUP

program.
 Youll need a good 3 to 4 minutes

between sets once you start getting heavy and

at least 10 minutes between the

different lifts, so have some fastdigesting carbs

or at least a workout drink on hand

to sustain you through this lifting marathon!

The other way well look at weights is as

an RPE Rate of Perceived Exertion.

This refers to how tough a lift feels:

RPE 10 = Allout maximum effort. This is

a really tough rep, a true 1rep max, but

with questionable form.

RPE 9 = Almost a maximum. The forms

good, but you couldnt get another clean

rep.
RPE 8 = Good form, but very tough. You

have 1, maybe 2 reps left in the tank.

RPE 7 = You could do 3 more reps.

Be sensible with these, and dont try to

go to failure where an RPE is given.

02egaP
The Optimal DUP
Template
While there may not be a best DUP

workout, in an ideal world where time,

equipment, commitments and past

injuries arent a factor, this is as close to

as you can get.

Its optimal because it trains each of

the big three exercises (squat, deadlift

and bench press) in the three different

rep ranges and uses the overhead press

and barbell row as further assistance

exercises. You also get one accessory

session for your pump work and by

performing four sessions per week on

the main lifts, you ensure you dont have

to be in the gym for much longer than an

hour each

time.

Day 1
Weight

Exercise Sets Reps Week 1

Squat 5 3 80%

Bench 4 4 80%

Press

Overhead 3 5 RPE 9

Press

Week 2 Week 3 Category

80% 80% Power

+ 5lbs + 5lbs Strength

RPE 9 RPE 9 Accessory

1
2
e
g
a
P
Day 2
Weight

Exercise Sets Reps Week 1

Deadlift 5 3 80%

Squat 4 4 80%

Bench 4 8 70%

Press

Week 2 Week 3 Category

80% 80% Deadlift

+ 10lbs + 10lbs Squat

+ 5lbs + 5lbs Bench

Press

2
e
g
a
P
Day 3
Weight

Exercise Sets Reps Week 1

Bench 5 3 80%

Press

Deadlift 4 8 70%

Barbell 3 5 RPE 9

Row

Week 2 Week 3 Category

80% 80% Bench

Press

+ 10lbs + 10lbs Deadlift

RPE 9 RPE 9 Barbell

Row

3
2
e
g
a
P
Day 4
Weight

Exercise Sets Reps Week 1

Chins/ 4 6 RPE 9

Pulldowns

Dumbbell 4 8 RPE 8

Rows

Face Pulls 3 1015 RPE 8

Calf Raises 5 1012 RPE 9

Curls 4 1012 RPE 9

Pushdowns 4 1012 RPE 9

Week 2 Week 3 Category

RPE 9 RPE 9

RPE 8 RPE 8

RPE 8 RPE 8
RPE 9 RPE 9

RPE 9 RPE 9

RPE 9 RPE 9

4
2
e
g
a
P
Day 5
Weight

Exercise Sets Reps Week 1

Deadlift 4 4 80%

Squat 4 8 70%

Overhead 3 8 RPE 7

Press

Barbell 3 8 RPE 7

Row

Notes:

Week 2 Week 3 Category

+ 10lbs + 10lbs Strength

+ 10lbs + 10lbs Hypertrophy

RPE 7 RPE 7 Accessory

RPE 7 RPE 7 Accessory

 You can train on any days you like. During

the week, you get two days rest. The program

is structured so that although you may train

the same lift two days back to back, the first

day of the two shouldnt be overly taxing.

The weight for the power exercises stays the

same each week, as the focus here is on

form and explosiveness and not necessarily

on shifting huge loads.

You can see why starting lighter than you

want to might be a good idea, as you add 5 lbs

to your bench press weights each week and

10 lbs to your squat and deadlift. The

overhead presses and barbell rows are included

purely as a way to increase volume

without overtaxing you. You can keep the

weights the same each week or change them,

depending on how you feel with the RPE.

The same goes for the full accessory session

if youre feeling particularly beat up, you

5
 may even need to go lighter in weeks 2 and

3 as volume for the main lifts increases.

2
e
gaP
Side Note: Warming Up
Warming up is something a lot of lifters

struggle with even the more

experienced ones.

While theres no need to do hours and

hours of mobility work, you cant just go

straight in and lift, either.

Perform a general movementbased

warm up to get your whole body moving.

The key areas most guys should focus on

are the hips, knees, ankles and shoulders.

As a quick, goto warmup with a mix of

mobility, flexibility and activation, try:

Foam roll your upper back, IT band,

quads and hamstrings.

 Use a tennis ball or hockey ball to loosen

tight spots in your calves, glutes and pecs.

Perform 1520 reps each on:
Groiners, Spiderman pushups,

highknee stepups, birddogs, kneeling hip

circles,

shoulder dislocations using a

resistance band or broom handle.

Then complete a brief activity circuit 23

times, consisting of:

Box jumps or broad jumps for 5

reps, clap pushups for 5 reps, kettlebell swings

for 10 reps, Xband walks for 10

steps each way.

Once youve run through the warmup

(which should take around 10 minutes),

start warming up for your lifts in exactly

the same way as you did when testing

your maxes.
Side Note 2: Sets, Reps, Rest &
Workout Flow
This is something thats too often

overlooked in online workout programs,

as its often deemed too basic. But it

never hurts to reinforce the basics.

A rep is one movement of an exercise. So

a rep on a squat involves starting in the

upright position, squatting down until

your hip joint is below your knee joint,

then moving back up to the start.

A set is a collection of reps. So if a

session reads Squats: 5 sets of 5 reps,

youd

do 5 squats, take a break, then do 4

more sets of 5.
 6
Rest seems straightforward its the

amount of time you take between sets.

For 2 the most part, you neednt

e
be strict with rest periods on DUP. You
g
want maximum a
P
performance on every single set, which

may mean taking up to 5 minutes on

your heaviest days.

That being said, a good guide with regard

to rest is:

Sets of 5 or below =2 to 4 minutes rest

Sets of 6 to 10 = 1 to 2 minutes rest

Sets of 11 and above = 1to 1 minutes

rest

Workout flow is a little trickier to

address, but the best general piece of

advice is to work as quickly as possible

while ensuring you perform at a high

intensity. You dont want to train lazily,

text, talk or take really long breaks

between sets. Likewise, if youre barely

resting at all and start to fail reps, or if

you find that even your lighter sessions

are feeling incredibly difficult, you might

want to take a bit longer and slow things

down.

What to Do Next
On completion of Week 3, youve got

three options for how to progress.

Option 1: Increase Your Training

Maxes
This is the easiest and most sustainable

option.

Simply add 5 lbs to your bench press

working max and add 10 lbs to your
squat and deadlift maxes. Then run the

program again using the same sets and

reps, but with added weight.

Option 2: Add Volume

A second (almost as straightforward)
way to progress is to add an extra set to
every exercise while keeping the weight

the same.
Option 3: Deload and Test Your
Maxes
If youre relatively new to training (or

strength training specifically), you will

make big increases in just three weeks.

This might make a deload (a light

training week followed by a

7
mock powerlifting meet) the better

option. Dont worry, well tell 2

e
you exactly how to do all this in the DUP

Guide to Meet Prep.

g
a
P
Bonus: Why 3 weeks?
A lot of guys wonder why the optimal

template is set up for 3 weeks.

Its a valid question, and there are a

number of reasons why its not just

randomly plucked from thin air.

The main reason is because most

intermediate and advanced guys need a

lighter week around once a month,

meaning that smashing it hard for 3

weeks followed by 1week of light training

is optimal for strength gains without

burning out.

That being said, if you want to run two

blocks back to back with no rest
between, then 6 weeks isnt an exorbitant

amount of time to go without a break.

Had we set it up as a 4week cycle and

you decided to run two cycles

consecutively, by week 8, you would be

battered, bruised and probably

regressing in terms of size and strength.

Weve set up every DUP template to run

for 3 weeks because its simply more
effective. Therefore, whatever level

youre at and whatever program you

choose, youll train hard for 3 weeks

(increasing volume each week), then

take the fourth week off; or, if you decide

to go against the deloading principle,

youll do 6 weeks on, 1week off.

82egaP
DUP Part Deux: The 4-Day
Week
Not everyone has the time or the

inclination to train 5 days per week. It

doesnt mean you dont want to reach

your goals any less, it just means that you

have other stuff going on work, wife,

kids and so on.

You might not even like the gym that

much and thats cool, but if you LOVE the

idea of getting big and strong, a 4day

per week DUP is the option for you.

Essentially, this is the optimal template

condensed into four days:

Day 1
Weight

Exercise Sets Reps Week 1

Squat 5 3 80%

Bench 4 4 80%

Press

Deadlift 4 8 70%

Week 2 Week 3 Category

80% 80% Power

+ 5lbs + 5lbs Strength

+ 10lbs + 10lbs Hypertrophy

9
2
e
g
a
P
Day 2

Weight

Exercise Sets Reps Week 1

Bench 5 3 80%

Press

Deadlift 4 4 80%

Squat 4 8 70%

Week 2 Week 3 Category

80% 80% Power

+ 10lbs + 10lbs Strength

+ 10lbs + 10lbs Hypertrophy

0
3
e
g
a
P
Day 3

Weight

Exercise Sets Reps Week 1

Deadlift 5 3 80%

Squat 4 4 80%

Bench 4 8 70%

Press

Week 2 Week 3 Category

80% 80% Power

+ 10lbs + 10lbs Strength

+ 5lbs + 5lbs Hypertrophy

1
3
e
g
a
P
Accessory Day
Weight

Exercise Sets Reps Week 1

Chins/ Pull 4 58 RPE 9

ups
Dumbbell 4 58 RPE 9

Rows

Pulldowns 3 812 RPE 8

Face Pulls 3 1215 RPE 8

Calf Raises 5 1012 RPE 9

Curls 4 1012 RPE 9

Pushdowns 4 1012 RPE 9

Lateral 4 1012 RPE 9

Raises

Week 2 Week 3 Category

RPE 9 RPE 9 Accessory

RPE 9 RPE 9 Accessory

RPE 8 RPE 8 Accessory

RPE 8 RPE 8 Accessory

RPE 9 RPE 9 Accessory

RPE 9 RPE 9 Accessory

RPE 9 RPE 9 Accessory

RPE 9 RPE 9 Accessory

2
3
e
g
a
P
Notes:
The only real difference between the
4day and 5day templates is that the four main

lift
sessions are squeezed into three days

and the accessory rows and overhead presses

are
taken out.

You also get a bitmore upper back and

shoulder volume in the accessory session as
youre not rowing and pressing in the

main workouts.

Just as before, you can train on

whatever days best suit your schedule, but the
4day

template allows you to take a days

break between the main workouts.

This template works well with the

following schedule: train Day 1on Monday, rest
on
Tuesday, perform Day 2 on Wednesday,

then add in the accessory session on Thursday,

rest on Friday, with Day 3 on Saturday

and a rest on Sunday.

egaP
3
The Busy Persons Guide
to DUP
So five sessions per week is way too
much?

Maybe even four is pushing it?

The wifes annoyed at you spending so

much time at the gym, and the rest of

your lifes starting to suffer?

Again, thats fine, theres a DUP template

for you, Mr. Busy.

Your workouts will be a bit longer, as

well try to get extra volume in, but you
can handle that, right?

Heres how well set it up:

 egaP
43
Day 1
Weight

Exercise Sets Reps Week 1

Squat 5 3 80%

Deadlift 4 4 80%

Bench 4 8 70%

Press

Overhead 4 68 RPE 9

Press

Chinups/ 4 68 RPE 9

Pullups

Week 2 Week 3 Category

80% 80% Power

+10 lbs +10 lbs Strength

+ 5 lbs + 5 lbs Hypertrophy

RPE 9 RPE 9 Accessory

RPE 9 RPE 9 Accessory

5
3
e
g
a
P
Day 2
Weight

Exercise Sets Reps Week 1

Bench 5 3 80%

Press

Squat 4 4 80%

Deadlift 4 8 70%

Barbell 4 812 RPE 8

Rows

Lateral 4 1215 RPE 9

Raises

Week 2 Week 3 Category

80% 80% Power

+10 lbs +10 lbs Strength

+ 10 lbs + 10 lbs Hypertrophy

RPE 8 RPE 8 Accessory

RPE 9 RPE 9 Accessory

6
3
e
g
a
P
Day 3
Weight

Exercise Sets Reps Week 1

Deadlift 5 3 80%

Bench 4 4 80%

Press

Squat 4 8 70%

Curls 4 1012 RPE 9

Pushdowns 4 1012 RPE 9

Calf Raises 4 1215 RPE 9

Week 2 Week 3 Category

80% 80% Power

+5 lbs +5 lbs Strength

+ 10 lbs + 10 lbs Hypertrophy

RPE 9 RPE 9 Accessory

RPE 9 RPE 9 Accessory

RPE 9 RPE 9 Accessory

The beauty of this template is that you

still get each of the big three in, three

times per week, just using the different

rep ranges.
Not only that, but you get your fluff

work in too the curls, the pushdowns

and the raises, so your guns, delts and

calves arent neglected.

The workouts here may take slightly

longer than if you were to train four or

five days per week, but you can still be in

and out of the gym in 75 minutes and

only need three sessions per week.

If thats still too much though hey, its

understandable with todays modern life

7
you can still get epic results using
3
DUP twice a week.
e
g
a
P
The Uber-Busy Persons
DUP Template
The difference here is that instead of

working each rep range once a week

(one strength, one power, one

hypertrophy session) youll perform two

sessions of

each over a 3week period:

Week 1, Day 1:
Exercise Sets Reps

Squat 6 2

Bench Press 4 4

Deadlift 4 8
Barbell Row 3 8

Overhead 3 8

Press

Pulldown or 3 8

Pullup

Week 1, Day 2:
Exercise Sets Reps

Deadlift 6 2

Squat 4 4

Bench Press 4 8

Barbell Row 3 5

Overhead 3 5

Press

Pulldown or 3 5

Pullup
Load Category

80% Power

80% Strength

70% Hypertrophy

RPE 8 Accessory

RPE 8 Accessory

RPE 8 Accessory

Load Category

80% Power

80% Strength

70% Hypertrophy

RPE 9 Accessory

RPE 9 Accessory

RPE 9 Accessory
8
3
e
g
a
P
Week 2, Day 1:
Exercise Sets Reps

Bench Press 6 2

Deadlift 4 4

Squat 4 8

Barbell Row 3 8

Overhead 3 8

Press

Pulldown or 3 8

Pullup

Week 2, Day 2:

Exercise Sets Reps

Squat 6 2

Bench Press 4 4
Deadlift 4 8

Barbell Row 3 5

Overhead 3 5

Press

Pulldown or 3 5

Pullup

Load Category

80% Power

80% Strength

70% Hypertrophy

RPE 8 Accessory

RPE 8 Accessory

RPE 8 Accessory

Load Category

80% Power
80% + 5 lbs Strength

70% + 10lbs Hypertrophy

RPE 9 Accessory

RPE 9 Accessory

RPE 9 Accessory

9
3
e
g
a
P
Week 3, Day 1:
Exercise Sets Reps

Deadlift 6 2

Squat 4 4

Bench Press 4 8

Barbell Row 3 5

Overhead 3 5

Press

Pulldown or 3 5

Pullup

Week 3, Day 2:
Exercise Sets Reps

Bench Press 6 2

Deadlift 4 4
Squat 4 8

Barbell Row 3 5

Overhead 3 5

Press

Pulldown or 3 5

Pullup

Load Category

80% Power

80% + 10 lbs Strength

70% + 5 lbs Hypertrophy

RPE 9 Accessory

RPE 9 Accessory
RPE 9 Accessory

Load Category

80% Power

80% + 10 lbs Strength

70% + 10 lbs Hypertrophy

RPE 9 Accessory

RPE 9 Accessory

RPE 9 Accessory

Although this setup means training less

frequently than what may be considered

optimal, its still a far superior approach

to a 2day template on a typical

bodybuilding routine, where you may

only perform an exercise once every two
weeks.

0
4
egaP
Hypertrophy-Specific
DUP
Bodybuilders are stuck in their ways.
They still like that train to failure, once a
week nonsense, so trying to convince Big

Barry Biceps from your local spit and

sawdust weights room to try a routine

where he trains everything two or three

times per week and only does squats and

deadlifts for his lower body can be a little

challenging.

Despite this degree of trepidation,

bodybuilders, no matter how

experienced, fare fantastically well with

DUP.
Often the increase in training frequency

alone is enough to ignite new size and

strength gains.

Any of the DUP templates will

provide this, but thats not to say theyre

necessarily the best options if

hypertrophy is your number one goal.

Theres one very simple way you can

make daily undulating periodization

more suited to hypertrophy, and thats by

changing how often you work in

different rep ranges.

Remember we had our three rep ranges
power, strength and hypertrophy. Now,

power training can definitely aid muscle

growth and theres no doubt that getting

stronger with strength training will also

bring about size increases, but as

suggested by the name, if you want to
increase muscular hypertrophy, then

hypertrophyspecific training is the best

of the three.

Hypertrophy training typically involves

training in the 8 to 12 rep range, using

slightly less weight than you would in a

strength workout.

In fact, its what youve probably read

about in most bodybuilding magazines.

In nearly every edition, youll see use a

moderate load for 3 to 4 sets of 8 to 12

reps, stopping just shy of failure

mentioned at least once.

1
While there is more to it than that (much

more, in fact), that is the basic premise

4
e of hypertrophy.
g
a
P
So how can we make a DUP block more
suited to hypertrophy training? The

answer switch up how often you work

in the hypertrophy rep range. This can be

done using any of the above templates,

but heres an idea of what it

might look like using a 3day and 4day

structure:

4-Days Per Week

Week Day 1 Day 2

Day 3

1 Power

Hypertrophy Strength 2

Power Hypertrophy

Strength 3 Power

Hypertrophy Strength 4

Power Hypertrophy
Strength

3-Days Per Week

Week Day 1

Day 2 1 Power

Hypertrophy 2

Hypertrophy Power 3

Strength Hypertrophy 4

Hypertrophy Strength

Day 4

Hypertrophy

Hypertrophy
 Hypertrophy

Hypertrophy

Day 3

Strength

Hypertrophy

Power
Hypertrophy
The above could be applied to a single

exercise, or to every exercise.

For instance, if you wanted to perform

your squats, deadlifts and bench presses

all in the same rep ranges every session,

this would be easy to plan. Using the

4day set up, youd simple make Day 1

your power day for squats, deadlifts and

bench presses, Day 2 your hypertrophy

day for all three, Day 3 your strength day

for all three, and so on.

However, if you wanted to get really

fancy, you could train each exercise for a

different rep range every day.
This is not recommended if you already

struggle to keep tabs on what youre

supposed to be doing every day, but

if youre organised and find that some

sessions say performing all your
strength exercises on the same day are
too taxing and compromise
2
your performance, you could try

something like this: 4

e
gaP

Week Day 1 Day 2

1 Power squat Power Bench

Strength Strength

Bench Deadlift

Hypertrophy Hypertrophy

Deadlift Squat

2 Power Bench Power

Strength Deadlift

Deadlift Strength
 Hypertrophy Squat

Squat Hypertrophy

Bench

3 Power Power squat

Deadlift Strength

Strength Bench

Squat Hypertrophy

Hypertrophy Deadlift

Bench

Day 3 Day 4

Power Power squat

Deadlift Strength

Strength Bench

Squat Hypertrophy

Hypertrophy Deadlift

Bench
 Power squat Power Bench

Strength Strength

Bench Deadlift

Hypertrophy Hypertrophy

Deadlift Squat

Power Bench Power

Strength Deadlift

Deadlift Strength

Hypertrophy Squat

Squat Hypertrophy

Bench
Another, potentially more interesting

way to increase hypertrophy is to add

more fluff work.

What do we mean by fluff work?

Essentially its hitting those bodybuilder

muscles the ones that powerlifters

mock, but secretly love the biceps,

traps, calves and so forth. A supersimple

way to do this is to add an extra

accessory session each week. When doing

this, a great way to go about it is to

change the exercises and/or the sets and

reps for each accessory session.

So you could have:

egaP
34
Session 1
Exercise Sets

Reps Chinups/ Pulldowns 5

68 Row variation 5

68 Lateral Raise 4

810 Calf Raise variation 4

68 Curls 4

810 Pushdowns 4

810

Session 2
Exercise Sets

Reps Chinups/ Pulldowns 4

1012 Row variation 4

1012 Lateral Raise 3

1215 Calf Raise variation 3

1215 Curls 3
1215 Pushdowns 3

1215 These numbers are not set in stone,

they just demonstrate how you could

vary the loads and rep ranges each

session.

Day 1could be 4 sets of 5 on everything,

or 6 sets of 10, while Day 2 could be 2

sets of 15 or 3 sets of 20. In reality, it

doesnt matter too much, its simply a

way of working through different ranges.

egaP
4
DUP for Beat-Up Lifters
So your knees arent what they used to

be?

Your shoulders dont like bench pressing,

your hips creak from time to time, and

deadlifts are out due to a old lowerback

injury?

Dont worry, DUP doesnt discriminate.

All you need to do is tweak your exercise

selection to suit what you can and cant d

o.

As far as exercise rotation goes, here are

the best substitutes for those who live
with typical injuries and cant perform

regular squats, deadlifts and bench p

resses:

Squat Substitutions

Safety bar or cambered bar squats

These are your best bet if an upperbody

injury keeps you from holding the bar when

back squatting.

High bar Olympic squats

Make these your goto if you can squat,

but cant assume a low bar position.

Box squats or pin squats

These work if you cant achieve full

depth on a back squat.

Front Squats

Lots of lifters find their lower back takes

over when back squatting. If this happens for

you, go with front squats instead, as

they keep you in a much more upright position.
Deadlift Substitutions

Sumo Deadlifts

These are still a competitionlegal form

of deadlifting, and you may already use a sumo

stance anyway. If not, give it a go you
get less lowerback involvement and more from

your glutes and hamstrings.

Block Pulls

Cant pull from the floor? Go with blocks

or do them with the barbell on pins, anywhere

from 2 to 6 inches off the floor.

Paused Deadlifts

5
If youre worried about going too heavy

and risking your back, do paused deadlifts

4
where you make the initial pull, then

pause with the bar at midshin level for 1to 2

e
g
a
seconds, then finish the movement.
P
 Deficit Deadlifts

Performed standing on a 1to 3 inch

platform and used for the same reasons as

paused

deadlifts.

Trap Bar Deadlifts

This is the deadlift equivalent of front

squats. This is a much more quaddominant

movement using the trap bar keeps you in

a more upright position and allows you to

keep a neutral spine easier.

Bench Substitutions

Swiss Bar Presses

The Swiss bar (often called a football bar)

has neutral handles, which can often be a

more comfortable position for your
shoulders.

Board Presses

Need to reduce the range of motion on your

bench presses, perhaps due to a previous

pec or shoulder injury? Go with board

presses. Get a 1, 2 or 3inch board and have a

partner hold it on your chest when you
bench, or secure it around your torso with a
resistance band if you train on your own.
Incline or Decline Presses
Theres no particular reason why these

might benefit you or prevent the reoccurrence

of an injury, but some lifters just fare better

with them.

Dumbbell Bench Presses

These work okay, but there are two issues:

working out your one rep max is difficult and

if you train on your own, getting the

dumbbells into position on your heavier days

will

be a struggle.

Weighted Pushups
Ive had these recommended to me before

and they certainly can work, but like

 dumbbell presses, they probably arent the

best alternative. You need to factor your

body weight into the equation every time

you train, and loading can be problematic.

Sample Program for Beat-Up

Lifters
This really is as simple as taking any of

the previous templates and altering

them to fit your needs.

Lets look at the busy guys template as

an example:

6
4
egaP
Day 1
Weight

Exercise Sets Reps Week 1

Front 5 3 80%

Squat

3 Block 4 4 80%

Pull

Swiss Bar 4 8 70%

Press

Overhead 4 68 RPE 9

Press

Chinups/ 4 68 RPE 9

Pullups

Week 2 Week 3 Category

80% 80% Power

+10 lbs +10 lbs Strength

+ 5 lbs + 5 lbs Hypertrophy

RPE 9 RPE 9 Accessory

RPE 9 RPE 9 Accessory

7
4
e
g
a
P
Day 2
Weight

Exercise Sets Reps Week 1

Swiss Bar 5 3 80%

Press

Front 4 4 80%

Squat

3 Block 4 8 70%

Pull

Barbell 4 812 RPE 8

Rows

Lateral 4 1215 RPE 9

Raises

Week 2 Week 3 Category

80% 80% Power

+10 lbs +10 lbs Strength

+ 10 lbs + 10 lbs Hypertrophy

RPE 8 RPE 8 Accessory

RPE 9 RPE 9 Accessory

8
4
e
g
a
P
Day 3
Weight

Exercise Sets Reps Week 1

3 Block 5 3 80%

Pull

Swiss Bar 4 4 80%

Press

Front 4 8 70%

Squat

Curls 4 1012 RPE 9

Pushdowns 4 1012 RPE 9

Calf Raises 4 1215 RPE 9

Week 2 Week 3 Category

80% 80% Power

+5 lbs +5 lbs Strength

+ 10 lbs + 10 lbs Hypertrophy

RPE 9 RPE 9 Accessory

RPE 9 RPE 9 Accessory

RPE 9 RPE 9 Accessory

9
4
e
g
a
P
Progressing and
Moving from
Cycle to Cycle
Ill level with you here theres no
precise reason why each routine is set up
for three weeks. Scientifically, this

doesnt come across as any better than a

2week, 4week or 6week cycle.

Anecdotally, however, three weeks

works tremendously well.

Why?

Over the course of three weeks, youll be

able to add weight to the bar (as seen in

the 5lb jumps for the bench press and

the 10lb jumps for the deadlift) without

your sets and reps dropping.

However, Week 4 is where you can start

to feel a little beat up. Your technique

may be slightly off, you feel more sore

and fatigued than youd like, you have the

odd session that just doesnt go as

planned, and if worst comes to the worst,

you start missing reps.

Some folks will find they can train for

more than three weeks, but the longer

you train, the heavier your maxes will be,

the more volume youll perform in your

workouts, and the more youll need a
break after three weeks. Thing is though,

were not going to take a break.

Were going to deload.

Deloading
Aside from overreaching or getting

injured, taking a whole week off from

lifting is one of the worst things you can

do for your size and strength gains.

Your body likes consistency and it gets

into a rhythm by lifting frequently. The

trouble is, you just cant maintain an

extremely high level of performance

week after week.

0
5
This is where deloading comes in.
e
g
a
PIf you were also lucky enough to get

your hands on the DUP Accelerator

Manual, youll see how deloads are built

in to enable you to keep progressing

while giving yourself some muchneeded

recovery.
Too many guys completely screw up
their progress and take huge steps

backwards by taking a whole week off or

not structuring a deload correctly. Heres

where you learn the ins and outs of

deloading.

The principle is to lift light enough that

your nervous system, your muscles and

your joints get a break, but not so light

that your body forgets how to lift.

Depending on what DUP template youve

been following, you wont be lifting quite

as frequently during a deload and its

recommended that you just rest on your

nonlifting days.
Dont try to throw in any wacky cardio.

Dont experiment with new exercises.

Just stick to the plan.

Oh, and keep your nutrition on point, too

you might be taking training a little

easier, but you need good nutrition to

aid recovery, so treat it as you would a

regular training week.

Deloading is remarkably simple.

Heres what youll do:

1
5
egaP
Day 1:
Exercise Sets Reps

Squat 5 5

Deadlift 5 5

Bench Press 5 5

Day 2:
Exercise Sets Reps

Squat 3 8

Deadlift 3 8

Bench Press 3 8

Day 3:
Exercise Sets Reps

Chinups/ 3 8

Pulldowns

Overhead Press 3 8

Row Variation 3 8

Curls 2 1015

Pushdowns 2 1015

Calf Raises 2 1015

If you can only make it to the gym twice, thats cool.

Load

70%

70%

70%

Load

60%

60%

60%
 Load

RPE 7

RPE 7

RPE 7

RPE 8

RPE 8

RPE 8

Youre probably better off

doing two sessions of the big three and

skipping the accessory workout, or

adding a few accessory exercises into

your two main workouts.

When deloading, its vital you leave your

ego at the door. Think longterm

progress, not shortterm training effects.

The only reason to skip a deload week is

if you absolutely aced your last three

weeks of training, so much so that it

almost felt too easy. In that case, you

just need to continue following the

program as detailed below.

2
After your deload, you should feel

rested, recovered and ready to crush it

again 5 with another DUP cycle.

e
g
a
P
Moving from Cycle to Cycle
Ever heard that phrase If it aint broke,

dont fix it?

Never has this been more appropriate

than with weight training.

Listen.

DUP works.

It works seriously well.

It might be basic, but basic is usually best

and, provided you set your maxes

correctly, you should feel on top of the

world with your training and be ready to

go ahead with exactly the same template

(with a few minor alterations). Exercise

variation and randomly switching

movements to create muscle confusion

is one of the most backward concepts in

the training industry. Constantly

switching what youre doing can only

ever lead to a lack of gains and poor

results. This approach might make you
feel more sore, but soreness does not

directly equate to progress.

Therefore, if you enjoyed your last cycle

and got good results, take your deload

week and then repeat the same workout.

Well, not the EXACT same you need to

change it slightly, and that change comes

in the form of loading.

3
5
egaP
Increasing Your Maxes
Nine out of 10 people will do best simply

by adding 5 lbs to their bench press

training max and 10 lbs to their squat

and deadlift maxes, then working out the

correct percentages.

For example, if you used 225 lbs for your

bench max, 275 lbs for your squat and

315 lbs for your deadlift the first time

around, your new training maxes for

cycle two will be 230 lbs for your bench,

280 lbs for your squat and 320 lbs for

your deadlift.

However, there are certain caveats to

this.
If you missed any reps on a particular

exercise in your first block, keep your

training max the same.
For instance, if you followed the plan but

only hit 2 sets of 8, a set of 7 and a set of

6 on your bench press in Week 3, then a

better option is to keep your bench max
the same but aim to nail all those reps on
Week 3 the next time around. If you
seriously bombed and missed reps in

Week 2 (or even Week 1), then you

probably set your maxes too high and

should lower them by 10 to 20% and

repeat the cycle.

On the other end of the spectrum, if your

first three weeks were just too damn

easy, youre going to need to go heavier

than the suggested 5 and 10lb

increases. How much heavier?

It depends.

If youd rate the difficulty level of most

of Week 3s sessions as a 7 or 8 out of

10, add 20 lbs to your squat and deadlift

training maxes and add 10 lbs to your

bench press max.
If your sessions in Week 3 were about as
challenging as a Sunday afternoon stroll

4with grandma, then add 30 lbs and 15

5
lbs, respectively.

e
g
aPOnce again, keeping a level head is

vital do not let your ego get the better

of you. You dont want to miss reps at all.

So set your new maxes and run the last

cycle again.

Alternatively, if youre itching for a

change, why not try a different

template?

You might get some more time freed up

and decide to go from four days per week

to five.

You might decide you want to specialise

in a lift (as per the workouts in the

Specialisation Manual) or you may even

decide to peak for a meet. Whatever you
decide, theres a DUP program thats

right for you.

5egaP
The Wrap Up
How does that feel?

You now have a plethora of DUP

programs at your fingertips.

So many, in fact, that youll never run

out of routines to try.

Forget all the nonsense about muscle

confusion and needing to completely

overhaul your routine every 4 weeks

you could stick to DUP for the rest of

your training days and continue to get

bigger, stronger and not have to worry

about needlessly cycling from workout to

workout, wondering what the heck

youre going to do next.

The important thing to remember is that

DUP is not a specific program, nor is it

even a series of programs.

Its simply a method of undulating

periodization and loading throughout a

training block.

Say that you really hate back squats,

have no interest in powerlifting and

would rather do front squats.

Thats not a problem at all.

Just pick any routine here, and substitute

out back squats for front squats. Or safety

bar squats.

Or paused squats.

Or pin squats.

The choice is yours.

You could even opt for leg presses!

65egaP
Okay, you wouldnt get as much bang for

your buck and testing your leg press max

to figure out percentages wouldnt be

the best idea in the world, but the theory

would still apply.

Likewise, you neednt stick with the

exact set and rep lists here, or even the pe

rcentages.

You might know that due to your

biomechanics and muscle fibre type, 4

sets of 4 reps at 80% on your deadlift

would be seriously tough, and that come

the third week of a cycle, youd be using

bad form or even failing reps.

No problem just start at 75%.

Similarly, more experienced lifters may

be able to increase weights from week to
week by more than 5 or 10 lbs, while

newbies might need to go lighter. Those

newer to training or powerliftingstyle

training should probably stick to the

written programs as much as possible,

but more experienced trainers can

absolutely tweak things as they go
through.

And thats pretty much it.

Wed love to know how you get on so

give us your feedback and feel free to

fire over any questions.

Where to go from here

If you enjoyed the program but want to

get results even faster (i.e. youre

impatient), then wed recommend you

checkout the DUP Method Accelerator

Upgrade:
http://www.jmaxfitness.com/thedupmethodacc/

If you want to save yourself lots of time

and would prefer our doneforyou

software package of the DUP Method,

then you can check that out here:

http://www.jmaxfitness.com/thedupmethoddfy/

7
5
egaPIf your bench press, your squat or
your deadlift sucks, you may want to
start to

specialize. If thats the case, wed

recommend the DUP Method

Specialization

Package:

http://www.jmaxfitness.com/thedupmethodspclztn/

85egaP
FTC Disclosure
As of December 1st, 2009, the FTC

requires that we disclose whenever there

could be hidden interests or unspoken

biases related to recommendations.

Although I support and truly believe in all

the products I recommend in this eBook,

for legal reasons, lets assume that they

pay me loads of cash so I can race

dolphins in my yacht, golf with

celebrities, and have a butler named

Alfred.

95egaP