DUP PROGRAM

SET YOUR CURRENT PB'S CHANGE THESE VALUES

Squat Max 140
Bench Max 80
Deadlift Max 155
OHP Max 60

Week 1 Week 2
LEGS #1 LEGS #1
Squat 5 rep Max 120 Squat

Squat 4x12 90 Squat

Romanian DL 3x10 RPE 8-9 Romanian
DL
Lunges 3x10 each RPE 8-9 Lunges
leg

Glute Ham Raise or 3x10 RPE 8-9 Glute Ham

Reverse Hyper Raise or
Reverse
Hyper

PUSH #1 PUSH #1
Bench 1 rep Max 75 Bench

Bench 4x4 70 Bench

Push Press 3x4 RPE 8-9 Push Press

Weighted Dips 3x10 RPE 8-9 Weighted

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

Skull Crusher 3x10 RPE 8-9 Skull

Crusher
DB tricep extensions 3x10 RPE 8-9 DB tricep
extensions

PULL #1 PULL #1
Deadlift 3 rep Max 140 Deadlift

Deadlift 4x6 125 Deadlift

Stiff Leg Deadlift 3x10 RPE 8-9 Stiff Leg
Deadlift
Pull Ups 3x8-10 RPE 8-9 Pull Ups

Yates Row 3x10 RPE 8-9 Yates Row

 Shrugs 3x10 RPE 8-9 Shrugs

Barbell Curl 3x10 RPE 8-9 Barbell Curl

Seated Hammer Curl 3x10 RPE 8-9 Seated

Hammer
Curl
* Add weight on pull ups as needed * Stiff Leg Deads should be done from a
deficit
LEGS #2 LEGS #2
Squat 3 rep Max 125 Squat

Squat 4x8 105 Squat

Romanian DL 3x10 RPE 8-9 Romanian
DL
Lunges 3x10 each RPE 8-9 Lunges
leg

Glute Ham Raise or 3x10 RPE 8-9 Glute Ham

Reverse Hyper Raise or
Reverse
Hyper

PUSH #2 PUSH #2
OHP 5 rep Max 50 OHP

OHP 4x12 40 OHP

BB Incline Bench 3x12 RPE 8-9 BB Incline

DB Laterals 3x10 RPE 8-9 DB Laterals

Weighted Dips 3x10 RPE 8-9 Weighted

Dips
DB tricep extensions 3x10 RPE 8-9 DB tricep
extensions
Skull Crusher 3x10 RPE 8-9 Skull
Crusher
PULL #2 PULL #2
Deadlift 1 rep Max 145 Deadlift

Deadlift 4x2 145 Deadlift

Stiff LDL 3x10 RPE 8-9 Stiff LDL

Pull Ups 3x8-10 RPE 8-9 Pull Ups

Yates Row 3x10 RPE 8-9 Yates Row

Shrugs 3x10 RPE 8-9 Shrugs

Barbell Curl 3x10 RPE 8-9 Barbell Curl

Seated Hammer Curl 3x10 RPE 8-9 Seated

Hammer
Curl
* Add weight on pull ups as needed * Stiff Leg Deads should be done from a
deficit
 Week 3
LEGS #1
1 rep Max 135 Squat 3 rep Max 125

4x4 120 Squat 4x8 105

3x10 RPE 8-9 Romanian 3x10 RPE 8-9
DL
3x10 each RPE 8-9 Lunges 3x10 each RPE 8-9
leg leg

3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9

Raise or
Reverse
Hyper

PUSH #1
3 rep Max 70 Bench 5 rep Max 70

4x8 60 Bench 4x12 50

3x8 RPE 8-9 Push Press 3x12 RPE 8-9

3x10 RPE 8-9 Weighted 3x10 RPE 8-9

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

3x10 RPE 8-9 Skull 3x10 RPE 8-9

Crusher
3x10 RPE 8-9 DB tricep 3x10 RPE 8-9
extensions

PULL #1
1 rep Max 145 Deadlift 5 rep Max 130

4x2 140 Deadlift 4x10 110

3x10 RPE 8-9 Stiff Leg 3x10 RPE 8-9
Deadlift
3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9

3x10 RPE 8-9 Yates Row 3x10 RPE 8-9

 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9

3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9

3x10 RPE 8-9 Seated 3x10 RPE 8-9

Hammer
Curl
tiff Leg Deads should be done from a 2-3" * Stiff Leg Deads should be done from a 2-3"
icit deficit
LEGS #2
5 rep Max 120 Squat 1 rep Max 135

4x12 90 Squat 4x4 120

3x10 RPE 8-9 Romanian 3x10 RPE 8-9
DL
3x10 each RPE 8-9 Lunges 3x10 each RPE 8-9
leg leg

3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9

Raise or
Reverse
Hyper

PUSH #2
1 rep Max 55 OHP 3 rep Max 55

4x4 55 OHP 4x8 45

3x4 RPE 8-9 BB Incline 3x8 RPE 8-9

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

3x10 RPE 8-9 Weighted 3x10 RPE 8-9

Dips
3x10 RPE 8-9 DB tricep 3x10 RPE 8-9
extensions
3x10 RPE 8-9 Skull 3x10 RPE 8-9
Crusher
PULL #2
5 rep Max 130 Deadlift 3 rep Max 140

4x10 115 Deadlift 4x6 130

3x10 RPE 8-9 Stiff LDL 3x10 RPE 8-9

3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9

3x10 RPE 8-9 Yates Row 3x10 RPE 8-9

 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9

3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9

3x10 RPE 8-9 Seated 3x10 RPE 8-9

Hammer
Curl
tiff Leg Deads should be done from a 2-3"
icit
Week 4 Week 5
LEGS #1 LEGS #1
Squat 5 rep Max 120 Squat 1 rep Max

Squat 4x12 90 Squat 4x4

Romanian 3x10 RPE 8-9 Romanian 3x10
DL DL
Lunges 3x10 each RPE 8-9 Lunges 3x10 each
leg leg

Glute Ham 3x10 RPE 8-9 Glute Ham 3x10

Raise or Raise or
Reverse Reverse
Hyper Hyper

PUSH #1 PUSH #1
Bench 1 rep Max 75 Bench 3 rep Max

Bench 4x4 70 Bench 4x8

Push Press 3x4 RPE 8-9 Push Press 3x8

Weighted 3x10 RPE 8-9 Weighted 3x10

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

Skull 3x10 RPE 8-9 Skull 3x10

Crusher Crusher
DB tricep 3x10 RPE 8-9 DB tricep 3x10
extensions extensions

PULL #1 PULL #1
Deadlift 3 rep Max 140 Deadlift 1 rep Max

Deadlift 4x6 125 Deadlift 4x2

Stiff Leg 3x10 RPE 8-9 Stiff Leg 3x10
Deadlift Deadlift
Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10

Yates Row 3x10 RPE 8-9 Yates Row 3x10

 Shrugs 3x10 RPE 8-9 Shrugs 3x10

Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10

Seated 3x10 RPE 8-9 Seated 3x10

Hammer Hammer
Curl Curl
* Add weight on pull ups as needed * Stiff Leg Deads should be done from a 2-3"
deficit
LEGS #2 LEGS #2
Squat 3 rep Max 130 Squat 5 rep Max

Squat 4x8 105 Squat 4x12

Romanian 3x10 RPE 8-9 Romanian 3x10
DL DL
Lunges 3x10 each RPE 8-9 Lunges 3x10 each
leg leg

Glute Ham 3x10 RPE 8-9 Glute Ham 3x10

Raise or Raise or
Reverse Reverse
Hyper Hyper

PUSH #2 PUSH #2
OHP 5 rep Max 50 OHP 1 rep Max

OHP 4x12 40 OHP 4x4

BB Incline 3x12 RPE 8-9 BB Incline 3x4

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

Weighted 3x10 RPE 8-9 Weighted 3x10

Dips Dips
DB tricep 3x10 RPE 8-9 DB tricep 3x10
extensions extensions
Skull 3x10 RPE 8-9 Skull 3x10
Crusher Crusher
PULL #2 PULL #2
Deadlift 1 rep Max 150 Deadlift 5 rep Max

Deadlift 4x2 145 Deadlift 4x10

Stiff LDL 3x10 RPE 8-9 Stiff LDL 3x10

Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10

Yates Row 3x10 RPE 8-9 Yates Row 3x10

Shrugs 3x10 RPE 8-9 Shrugs 3x10

Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10

Seated 3x10 RPE 8-9 Seated 3x10

Hammer Hammer
Curl Curl
* Add weight on pull ups as needed * Stiff Leg Deads should be done from a 2-3"
deficit
 Week 6 Week 7
LEGS #1 LEGS #1
135 Squat 3 rep Max 130 Squat

120 Squat 4x8 105 Squat

RPE 8-9 Romanian 3x10 RPE 8-9 Romanian
DL DL
RPE 8-9 Lunges 3x10 each RPE 8-9 Lunges
leg

RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham

Raise or Raise or
Reverse Reverse
Hyper Hyper

PUSH #1 PUSH #1
75 Bench 5 rep Max 70 Bench

60 Bench 4x12 50 Bench

RPE 8-9 Push Press 3x12 RPE 8-9 Push Press

RPE 8-9 Weighted 3x10 RPE 8-9 Weighted

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

RPE 8-9 Skull 3x10 RPE 8-9 Skull

Crusher Crusher
RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep
extensions extensions

PULL #1 PULL #1
150 Deadlift 5 rep Max 135 Deadlift

140 Deadlift 4x10 110 Deadlift

RPE 8-9 Stiff Leg 3x10 RPE 8-9 Stiff Leg
Deadlift Deadlift
RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups

RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row

 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs

RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl

RPE 8-9 Seated 3x10 RPE 8-9 Seated

Hammer Hammer
Curl Curl
ould be done from a 2-3" * Add weight on pull ups as n

LEGS #2 LEGS #2
120 Squat 1 rep Max 135 Squat

90 Squat 4x4 120 Squat

RPE 8-9 Romanian 3x10 RPE 8-9 Romanian
DL DL
RPE 8-9 Lunges 3x10 each RPE 8-9 Lunges
leg

RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham

Raise or Raise or
Reverse Reverse
Hyper Hyper

PUSH #2 PUSH #2
60 OHP 3 rep Max 55 OHP

55 OHP 4x8 45 OHP

RPE 8-9 BB Incline 3x8 RPE 8-9 BB Incline

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

RPE 8-9 Weighted 3x10 RPE 8-9 Weighted

Dips Dips
RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep
extensions extensions
RPE 8-9 Skull 3x10 RPE 8-9 Skull
Crusher Crusher
PULL #2 PULL #2
135 Deadlift 3 rep Max 145 Deadlift

120 Deadlift 4x6 130 Deadlift

RPE 8-9 Stiff LDL 3x10 RPE 8-9 Stiff LDL

RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups

RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row

 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs

RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl

RPE 8-9 Seated 3x10 RPE 8-9 Seated

Hammer Hammer
Curl Curl
ould be done from a 2-3" * Add weight on pull ups as n
 Week 8
LEGS #1
5 rep Max 125 Squat 1 rep Max 135

4x12 95 Squat 4x4 120

3x10 RPE 8-9 Romanian 3x10 RPE 8-9
DL
3x10 each RPE 8-9 Lunges 3x10 each RPE 8-9
leg leg

3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9

Raise or
Reverse
Hyper

PUSH #1
1 rep Max 80 Bench 3 rep Max 75

4x4 70 Bench 4x8 60

3x4 RPE 8-9 Push Press 3x8 RPE 8-9

3x10 RPE 8-9 Weighted 3x10 RPE 8-9

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

3x10 RPE 8-9 Skull 3x10 RPE 8-9

Crusher
3x10 RPE 8-9 DB tricep 3x10 RPE 8-9
extensions

PULL #1
3 rep Max 145 Deadlift 1 rep Max 150

4x6 125 Deadlift 4x2 145

3x10 RPE 8-9 Stiff Leg 3x10 RPE 8-9
Deadlift
3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9

3x10 RPE 8-9 Yates Row 3x10 RPE 8-9

 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9

3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9

3x10 RPE 8-9 Seated 3x10 RPE 8-9

Hammer
Curl
dd weight on pull ups as needed * Stiff Leg Deads should be done from a 2-3"
deficit
LEGS #2
3 rep Max 130 Squat 5 rep Max 125

4x8 110 Squat 4x12 95

3x10 RPE 8-9 Romanian 3x10 RPE 8-9
DL
3x10 each RPE 8-9 Lunges 3x10 each RPE 8-9
leg leg

3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9

Raise or
Reverse
Hyper

PUSH #2
5 rep Max 55 OHP 1 rep Max 60

4x12 40 OHP 4x4 55

3x12 RPE 8-9 BB Incline 3x4 RPE 8-9

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

3x10 RPE 8-9 Weighted 3x10 RPE 8-9

Dips
3x10 RPE 8-9 DB tricep 3x10 RPE 8-9
extensions
3x10 RPE 8-9 Skull 3x10 RPE 8-9
Crusher
PULL #2
1 rep Max 150 Deadlift 5 rep Max 135

4x2 145 Deadlift 4x10 120

3x10 RPE 8-9 Stiff LDL 3x10 RPE 8-9

3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9

3x10 RPE 8-9 Yates Row 3x10 RPE 8-9

 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9

3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9

3x10 RPE 8-9 Seated 3x10 RPE 8-9

Hammer
Curl
dd weight on pull ups as needed * Stiff Leg Deads should be done from a 2-3"
deficit
Week 9
LEGS #1
Squat 3 rep Max 130

Squat 4x8 110

Romanian 3x10 RPE 8-9
DL
Lunges 3x10 each RPE 8-9
leg

Glute Ham 3x10 RPE 8-9

Raise or
Reverse
Hyper

PUSH #1
Bench 5 rep Max 70

Bench 4x12 55
Push Press 3x12 RPE 8-9

Weighted 3x10 RPE 8-9

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

Skull 3x10 RPE 8-9

Crusher
DB tricep 3x10 RPE 8-9
extensions

PULL #1
Deadlift 5 rep Max 135

Deadlift 4x10 110

Stiff Leg 3x10 RPE 8-9
Deadlift
Pull Ups 3x8-10 RPE 8-9

Yates Row 3x10 RPE 8-9

 Shrugs 3x10 RPE 8-9

Barbell Curl 3x10 RPE 8-9

Seated 3x10 RPE 8-9

Hammer
Curl

LEGS #2
Squat 1 rep Max 135

Squat 4x4 120

Romanian 3x10 RPE 8-9
DL
Lunges 3x10 each RPE 8-9
leg

Glute Ham 3x10 RPE 8-9

Raise or
Reverse
Hyper

PUSH #2
OHP 3 rep Max 55

OHP 4x8 50
BB Incline 3x8 RPE 8-9

DB Laterals 3x10 RPE 8-9

Weighted 3x10 RPE 8-9

Dips
DB tricep 3x10 RPE 8-9
extensions
Skull 3x10 RPE 8-9
Crusher
PULL #2
Deadlift 3 rep Max 145

Deadlift 4x6 130

Stiff LDL 3x10 RPE 8-9

Pull Ups 3x8-10 RPE 8-9

Yates Row 3x10 RPE 8-9

Shrugs 3x10 RPE 8-9

Barbell Curl 3x10 RPE 8-9

Seated 3x10 RPE 8-9

Hammer
Curl