DUP PROGRAM

SET YOUR CURRENT PB'S

Squat Max 315
Bench Max 365
Deadlift Max 675
OHP Max 205

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9

LEGS #1 LEGS #1 LEGS #1 LEGS #1 LEGS #1 LEGS #1 LEGS #1 LEGS #1 LEGS #1
Squat 5 rep Max 270 Squat 1 rep Max 300 Squat 3 rep Max 285 Squat 5 rep Max 270 Squat 1 rep Max 305 Squat 3 rep Max 290 Squat 5 rep Max 275 Squat 1 rep Max 310 Squat 3 rep Max 295

Squat 4x12 205 Squat 4x4 270 Squat 4x8 235 Squat 4x12 210 Squat 4x4 270 Squat 4x8 240 Squat 4x12 210 Squat 4x4 275 Squat 4x8 245
Romanian DL 3x10 RPE 8-9 Romanian 3x10 RPE 8-9 Romanian 3x10 RPE 8-9 Romanian 3x10 RPE 8-9 Romanian 3x10 RPE 8-9 Romanian 3x10 RPE 8-9 Romanian 3x10 RPE 8-9 Romanian 3x10 RPE 8-9 Romanian 3x10 RPE 8-9
DL DL DL DL DL DL DL DL
Lunges 3x10 each RPE 8-9 Lunges 3x10 each RPE 8-9 Lunges 3x10 each RPE 8-9 Lunges 3x10 each RPE 8-9 Lunges 3x10 each RPE 8-9 Lunges 3x10 each RPE 8-9 Lunges 3x10 each RPE 8-9 Lunges 3x10 each RPE 8-9 Lunges 3x10 each RPE 8-9
leg leg leg leg leg leg leg leg leg

Glute Ham Raise or 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9
Reverse Hyper Raise or Raise or Raise or Raise or Raise or Raise or Raise or Raise or
Reverse Reverse Reverse Reverse Reverse Reverse Reverse Reverse
Hyper Hyper Hyper Hyper Hyper Hyper Hyper Hyper
PUSH #1 PUSH #1 PUSH #1 PUSH #1 PUSH #1 PUSH #1 PUSH #1 PUSH #1 PUSH #1
Bench 1 rep Max 345 Bench 3 rep Max 330 Bench 5 rep Max 310 Bench 1 rep Max 350 Bench 3 rep Max 335 Bench 5 rep Max 315 Bench 1 rep Max 360 Bench 3 rep Max 340 Bench 5 rep Max 320

Bench 4x4 310 Bench 4x8 275 Bench 4x12 235 Bench 4x4 310 Bench 4x8 275 Bench 4x12 235 Bench 4x4 320 Bench 4x8 280 Bench 4x12 245
Push Press 3x4 RPE 8-9 Push Press 3x8 RPE 8-9 Push Press 3x12 RPE 8-9 Push Press 3x4 RPE 8-9 Push Press 3x8 RPE 8-9 Push Press 3x12 RPE 8-9 Push Press 3x4 RPE 8-9 Push Press 3x8 RPE 8-9 Push Press 3x12 RPE 8-9

Weighted Dips 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9
Dips Dips Dips Dips Dips Dips Dips Dips
DB flyes or Pec Deck 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9
Pec Deck Pec Deck Pec Deck Pec Deck Pec Deck Pec Deck Pec Deck Pec Deck
DB laterals 3x10 RPE 8-9 DB laterals 3x10 RPE 8-9 DB laterals 3x10 RPE 8-9 DB laterals 3x10 RPE 8-9 DB laterals 3x10 RPE 8-9 DB laterals 3x10 RPE 8-9 DB laterals 3x10 RPE 8-9 DB laterals 3x10 RPE 8-9 DB laterals 3x10 RPE 8-9

Skull Crusher 3x10 RPE 8-9 Skull 3x10 RPE 8-9 Skull 3x10 RPE 8-9 Skull 3x10 RPE 8-9 Skull 3x10 RPE 8-9 Skull 3x10 RPE 8-9 Skull 3x10 RPE 8-9 Skull 3x10 RPE 8-9 Skull 3x10 RPE 8-9
Crusher Crusher Crusher Crusher Crusher Crusher Crusher Crusher
DB tricep extensions 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9
extensions extensions extensions extensions extensions extensions extensions extensions
PULL #1 PULL #1 PULL #1 PULL #1 PULL #1 PULL #1 PULL #1 PULL #1 PULL #1
Deadlift 3 rep Max 610 Deadlift 1 rep Max 640 Deadlift 5 rep Max 575 Deadlift 3 rep Max 620 Deadlift 1 rep Max 650 Deadlift 5 rep Max 585 Deadlift 3 rep Max 630 Deadlift 1 rep Max 660 Deadlift 5 rep Max 595

Deadlift 4x6 540 Deadlift 4x2 610 Deadlift 4x10 475 Deadlift 4x6 545 Deadlift 4x2 615 Deadlift 4x10 480 Deadlift 4x6 555 Deadlift 4x2 630 Deadlift 4x10 485
Stiff Leg Deadlift 3x10 RPE 8-9 Stiff Leg 3x10 RPE 8-9 Stiff Leg 3x10 RPE 8-9 Stiff Leg 3x10 RPE 8-9 Stiff Leg 3x10 RPE 8-9 Stiff Leg 3x10 RPE 8-9 Stiff Leg 3x10 RPE 8-9 Stiff Leg 3x10 RPE 8-9 Stiff Leg 3x10 RPE 8-9
Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift
Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 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 Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10 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 Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs 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 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9

Seated Hammer Curl 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9
Hammer Hammer Hammer Hammer Hammer Hammer Hammer Hammer
Curl Curl Curl Curl Curl Curl Curl Curl
* Add weight on pull ups as needed * Stiff Leg Deads should be done from a 2- * Stiff Leg Deads should be done from a 2- * Add weight on pull ups as needed * Stiff Leg Deads should be done from a 2- * Add weight on pull ups as needed * Stiff Leg Deads should be done from a 2-
3" deficit 3" deficit 3" deficit 3" deficit
LEGS #2 LEGS #2 LEGS #2 LEGS #2 LEGS #2 LEGS #2 LEGS #2 LEGS #2 LEGS #2
Squat 3 rep Max 285 Squat 5 rep Max 270 Squat 1 rep Max 300 Squat 3 rep Max 290 Squat 5 rep Max 270 Squat 1 rep Max 305 Squat 3 rep Max 295 Squat 5 rep Max 275 Squat 1 rep Max 310

Squat 4x8 235 Squat 4x12 205 Squat 4x4 270 Squat 4x8 240 Squat 4x12 210 Squat 4x4 270 Squat 4x8 245 Squat 4x12 210 Squat 4x4 275
Romanian DL 3x10 RPE 8-9 Romanian 3x10 RPE 8-9 Romanian 3x10 RPE 8-9 Romanian 3x10 RPE 8-9 Romanian 3x10 RPE 8-9 Romanian 3x10 RPE 8-9 Romanian 3x10 RPE 8-9 Romanian 3x10 RPE 8-9 Romanian 3x10 RPE 8-9
DL DL DL DL DL DL DL DL
Lunges 3x10 each RPE 8-9 Lunges 3x10 each RPE 8-9 Lunges 3x10 each RPE 8-9 Lunges 3x10 each RPE 8-9 Lunges 3x10 each RPE 8-9 Lunges 3x10 each RPE 8-9 Lunges 3x10 each RPE 8-9 Lunges 3x10 each RPE 8-9 Lunges 3x10 each RPE 8-9
leg leg leg leg leg leg leg leg leg

Glute Ham Raise or 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9
Reverse Hyper Raise or Raise or Raise or Raise or Raise or Raise or Raise or Raise or
Reverse Reverse Reverse Reverse Reverse Reverse Reverse Reverse
Hyper Hyper Hyper Hyper Hyper Hyper Hyper Hyper
PUSH #2 PUSH #2 PUSH #2 PUSH #2 PUSH #2 PUSH #2 PUSH #2 PUSH #2 PUSH #2
OHP 5 rep Max 175 OHP 1 rep Max 195 OHP 3 rep Max 185 OHP 5 rep Max 175 OHP 1 rep Max 200 OHP 3 rep Max 190 OHP 5 rep Max 180 OHP 1 rep Max 200 OHP 3 rep Max 190

OHP 4x12 140 OHP 4x4 180 OHP 4x8 160 OHP 4x12 140 OHP 4x4 180 OHP 4x8 160 OHP 4x12 140 OHP 4x4 185 OHP 4x8 165
BB Incline Bench 3x12 RPE 8-9 BB Incline 3x4 RPE 8-9 BB Incline 3x8 RPE 8-9 BB Incline 3x12 RPE 8-9 BB Incline 3x4 RPE 8-9 BB Incline 3x8 RPE 8-9 BB Incline 3x12 RPE 8-9 BB Incline 3x4 RPE 8-9 BB Incline 3x8 RPE 8-9

DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9

Weighted Dips 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9
Dips Dips Dips Dips Dips Dips Dips Dips
DB tricep extensions 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9
extensions extensions extensions extensions extensions extensions extensions extensions
Skull Crusher 3x10 RPE 8-9 Skull 3x10 RPE 8-9 Skull 3x10 RPE 8-9 Skull 3x10 RPE 8-9 Skull 3x10 RPE 8-9 Skull 3x10 RPE 8-9 Skull 3x10 RPE 8-9 Skull 3x10 RPE 8-9 Skull 3x10 RPE 8-9
Crusher Crusher Crusher Crusher Crusher Crusher Crusher Crusher
PULL #2 PULL #2 PULL #2 PULL #2 PULL #2 PULL #2 PULL #2 PULL #2 PULL #2
Deadlift 1 rep Max 640 Deadlift 5 rep Max 575 Deadlift 3 rep Max 610 Deadlift 1 rep Max 650 Deadlift 5 rep Max 585 Deadlift 3 rep Max 625 Deadlift 1 rep Max 660 Deadlift 5 rep Max 595 Deadlift 3 rep Max 630

Deadlift 4x2 625 Deadlift 4x10 505 Deadlift 4x6 555 Deadlift 4x2 630 Deadlift 4x10 515 Deadlift 4x6 565 Deadlift 4x2 630 Deadlift 4x10 520 Deadlift 4x6 570
Stiff LDL 3x10 RPE 8-9 Stiff LDL 3x10 RPE 8-9 Stiff LDL 3x10 RPE 8-9 Stiff LDL 3x10 RPE 8-9 Stiff LDL 3x10 RPE 8-9 Stiff LDL 3x10 RPE 8-9 Stiff LDL 3x10 RPE 8-9 Stiff LDL 3x10 RPE 8-9 Stiff LDL 3x10 RPE 8-9

Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 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 Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10 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 Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs 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 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9

Seated Hammer Curl 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9
Hammer Hammer Hammer Hammer Hammer Hammer Hammer Hammer
Curl Curl Curl Curl Curl Curl Curl Curl
* Add weight on pull ups as needed * Stiff Leg Deads should be done from a 2- * Add weight on pull ups as needed * Stiff Leg Deads should be done from a 2- * Add weight on pull ups as needed * Stiff Leg Deads should be done from a 2-
3" deficit 3" deficit 3" deficit