4day Split For DUP

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BP Volume 0 lbs 0 lbs 0 lbs #REF!

SQ Volume 0 lbs 0 lbs 0 lbs #REF!
DL Volume 0 lbs 0 lbs 0 lbs #REF!
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0.1
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Date Date Date Date Date Date Date Date Da

Date Date Date Date Date
#REF! #REF! #REF! #REF! #REF!
DL Volume
SQ Volume
BP Volume
e Date Date Date Date

Exercise 1 Rep Max New max? Put me here!
Bench Press 170 0 Power = 7 set X 5 reps = 90% of 1RM
Incline Bench 140 0 Hypertrophy = 4 sets X 7 reps = 82% of 1
Seat Shoulder Pres 100 0 Endurance = 4 sets X 12 reps = 75% of 1R
Neck W/ resistance Volume - Large muscle groups = 60-120 W
Deadlift 170 0 Small muscle groups = 30-60 Wee
Shrug 170 0
Incline Curls 100 0
Warm up before EVERY major exercise. B
Front Squat 100 0 Warm up consist of 1-2 sets, maybe 20 re
BW Squat 100 0 Warm up Volume = SetsXRepsXWeight
Calf Raise/BW 100 0
Push up 100 0
Bentover DB Row 100 0
Shotgun Squat 100 0
Hangin' Leg Raise
Week 1
Day 1 - Date Exercise Goal Sets Reps Wt. % Vol .Adjustment
Power Bench Press 7 X 5 153 90%
Push Incline Bench 7 X 5 126 90%
Seat Shoulder Press 7 X 5 90 90%
Neck W/ resistance 3 X 10 0 90%
Warm Up Volume Actual Exercise Sets Reps Wt. New Max Volume 60-120
0 Bench Press 7 X 0 0 0 0 lbs
0 Incline Bench 7 X 0 0 0 0 lbs
0 Seat Shoulder Press 7 X 0 0 0 0 lbs
0 Neck W/ resistance 3 X 0 0 0 0 lbs
Rest Day
Hypertrophy Deadlift 4 X 7 139.4 82%
Pull Shrug 4 X 7 139.4 82%
Incline Curls 4 X 7 82 82%
Pull Up
0 Deadlift 4 X 0 0 0 0 lbs
0 Shrug 4 X 0 0 0 0 lbs
0 Incline Curls 4 X 0 0 0 0 lbs
0 Pull Up
Rest Day
Endurance Front Squat 4 X 12 75 75%
Legs BW Squat 4 X X
Calf Raise/BW 4 X 12 75 75%
Chin Up
0 Front Squat 4 X 0 0 0 0 lbs
0 BW Squat 4 X 0 0 0
0 Calf Raise/BW 4 X 0 0 0 0 lbs
0 Chin Up
Rest Day
Endurance Push up 4 X 25 0 0%
Misc Bentover DB Row 4 X X 100 75%
Shotgun Squat 4 X X BW 100%
Hangin' Leg Raise 4 X X BW 100%
0 Push up 4 X 0 0 0 0 lbs
0 Bentover DB Row 4 X 0 0 0
0 Shotgun Squat 4 X 0 0 0 0 lbs
0 Hangin' Leg Raise 4 X 0
7 set X 5 reps = 90% of 1RM Vol. Adjustment is for when you don't have consistent Reps during your exe
phy = 4 sets X 7 reps = 82% of 1RM Lets say you are doing 7 sets for 5 reps at 200 lbs. But for 2 sets manage 6
ce = 4 sets X 12 reps = 75% of 1RM Record that you did 7 sets for 5 reps at 200 lbs, but also add 400 lbs to the
Large muscle groups = 60-120 Weekly reps Vol. Adjustment (400 because you lifted 200 for 2 extra reps.)
mall muscle groups = 30-60 Weekly reps This can also be used if you do 4 instead of 5, just add -400.
before EVERY major exercise. Bench, Deadlift, Squats Wrist inflexible? Do this exercise, every day, and before major exercises tha
consist of 1-2 sets, maybe 20 reps? at 50% https://youtu.be/Ig8eZXfJiaY
Volume = SetsXRepsXWeight
Week 2
Endurance Bench Press 4 X 12 127.5 75%
Seat Shoulder Pr 4 X 12 75 75%
Neck W/ resistan 3 X 10 0 75%
Warm Up Volume Actual Exercise Sets Reps Wt. New MaVolume 60-120
0 Seat Shoulder Pr 4 X 0 0 0 0 lbs
0 Neck W/ resistan 3 X 0 0 0 0 lbs
Rest Day
Power Deadlift 7 X 5 153 90%
Pull Shrug 7 X 5 153 90%
Pull Up
0 Shrug 7 X 0 0 0 0 lbs
0 Pull Up
Rest Day
Hypertrophy Front Squat 4 X 12 82 82%
Legs BW Squat 4 X X
Chin Up
0 Chin Up
Rest Day
Hypertrophy Push up 4 X 12 0 0%
Hangin' Leg Rais 6 X X BW 100%
0 Hangin' Leg Rais 6 X 0
n't have consistent Reps during your exercise. 170
reps at 200 lbs. But for 2 sets manage 6 reps. 140@2
s at 200 lbs, but also add 400 lbs to the 10@50
ifted 200 for 2 extra reps.)
tead of 5, just add -400.
very day, and before major exercises that are wrist intensive.
Week 3
Hypertrophy Bench Press 4 X 10 139.4 82%
Push Incline Bench 4 X 10 114.8 82%
Rest Day
Endurance Deadlift 4 X 12 127.5 75%
Pull Shrug 4 X 12 127.5 75%
Pull Up
0 Shrug 4 X 0 0 0 0 lbs
0 Pull Up
Rest Day
Power Front Squat 7 X 4 90 90%
Legs BW Squat 4 X X
Chin Up
0 Chin Up
Rest Day
Power Push up 7 X 4 0 0%
Exercise 1 Rep Max New max? Put me here!
Bench Press 170 0 Power = 7 set X 5 reps = 90% of 1RM
Incline Bench 140 0 Hypertrophy = 4 sets X 7 reps = 82% of 1
Seat Shoulder Pres 100 0 Endurance = 4 sets X 12 reps = 75% of 1R
Neck W/ resistance Volume - Large muscle groups = 60-120 W
Deadlift 170 0 Small muscle groups = 30-60 Wee
Shrug 170 0
Incline Curls 100 0
Warm up before EVERY major exercise. B
Front Squat 100 0 Warm up consist of 1-2 sets, maybe 20 re
BW Squat 100 0 Warm up Volume = SetsXRepsXWeight
Calf Raise/BW 100 0
Push up 100 0
Bentover DB Row 100 0
Shotgun Squat 100 0
Hangin' Leg Raise
Week 1
Power Bench Press 7 X 5 153 90%
Seat Shoulder Press 7 X 5 90 90%
Neck W/ resistance 3 X 10 0 90%
0 Seat Shoulder Press 7 X 0 0 0 0 lbs
0 Neck W/ resistance 3 X 0 0 0 0 lbs
Rest Day
Hypertrophy Deadlift 4 X 7 139.4 82%
Pull Shrug 4 X 7 139.4 82%
Pull Up
0 Shrug 4 X 0 0 0 0 lbs
0 Pull Up
Rest Day
Endurance Front Squat 4 X 12 75 75%
Legs BW Squat 4 X X
Chin Up
0 Chin Up
Rest Day
Endurance Push up 4 X 25 0 0%
Hangin' Leg Raise 4 X X BW 100%
0 Hangin' Leg Raise 4 X 0
7 set X 5 reps = 90% of 1RM Vol. Adjustment is for when you don't have consistent Reps during your exe
phy = 4 sets X 7 reps = 82% of 1RM Lets say you are doing 7 sets for 5 reps at 200 lbs. But for 2 sets manage 6
ce = 4 sets X 12 reps = 75% of 1RM Record that you did 7 sets for 5 reps at 200 lbs, but also add 400 lbs to the
Large muscle groups = 60-120 Weekly reps Vol. Adjustment (400 because you lifted 200 for 2 extra reps.)
mall muscle groups = 30-60 Weekly reps This can also be used if you do 4 instead of 5, just add -400.
before EVERY major exercise. Bench, Deadlift, Squats Wrist inflexible? Do this exercise, every day, and before major exercises tha
consist of 1-2 sets, maybe 20 reps? at 50% https://youtu.be/Ig8eZXfJiaY
Volume = SetsXRepsXWeight
Week 2
Endurance Bench Press 4 X 12 127.5 75%
Rest Day
Power Deadlift 7 X 5 153 90%
Pull Shrug 7 X 5 153 90%
Pull Up
0 Shrug 7 X 0 0 0 0 lbs
0 Pull Up
Rest Day
Hypertrophy Front Squat 4 X 12 82 82%
Legs BW Squat 4 X X
Chin Up
0 Chin Up
Rest Day
Hypertrophy Push up 4 X 12 0 0%
n't have consistent Reps during your exercise. 170
reps at 200 lbs. But for 2 sets manage 6 reps. 140@2
s at 200 lbs, but also add 400 lbs to the 10@50
ifted 200 for 2 extra reps.)
tead of 5, just add -400.
very day, and before major exercises that are wrist intensive.
Week 3
Hypertrophy Bench Press 4 X 10 139.4 82%
Push Incline Bench 4 X 10 114.8 82%
Rest Day
Endurance Deadlift 4 X 12 127.5 75%
Pull Shrug 4 X 12 127.5 75%
Pull Up
0 Shrug 4 X 0 0 0 0 lbs
0 Pull Up
Rest Day
Power Front Squat 7 X 4 90 90%
Legs BW Squat 4 X X
Chin Up
0 Chin Up
Rest Day
Power Push up 7 X 4 0 0%

4day Split For DUP

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4day Split For DUP

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