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Dup 2 Male Home 2

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509 views10 pages

Dup 2 Male Home 2

Uploaded by

Michael
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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TEMPLATES

TRAINING TEMPLATES THE CHALLENGE 3.0

PHASE 2 | MALE HOME


DUP 2 PROGRAM
TRAINING

CLICK THE WORKOUTS BELOW TO


VIEW THE VIDEO PLAYLISTS

Day Workout Steps

MONDAY UPPER - LOW REPS 10,000

TUESDAY LOWER - LOW REPS 10,000

WEDNESDAY REST 10,000

THURSDAY UPPER - MODERATE REPS 10,000

FRIDAY LOWER - MODERATE REPS 10,000

SATURDAY UPPER - HIGH REPS 10,000

SUNDAY REST 10,000

MALE HOME 2
THE CHALLENGE 3.0

UPPER - LOW REPS CLICK THE WORKOUTS BELOW TO


VIEW THE VIDEO PLAYLISTS
Program - DUP 2 Day - Monday
TEMPLATES
TRAINING TEMPLATES

A1 STANDING BB OVERHEAD PRESS


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
TRAINING

1 5 5,5,5,3,3 120 3010

2 5 5,5,5,3,3 120 3010

3 5 5,5,5,3,3 120 3010

4 5 5,5,5,3,3 120 3010

A2 ONE ARM ROW - PRONATED - BANDED


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 5 5,5,5,3,3 120 3010

2 5 5,5,5,3,3 120 3010

3 5 5,5,5,3,3 120 3010

4 5 5,5,5,3,3 120 3010

B1 DB BENCH PRESS - NEUTRAL GRIP


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 4 5 90 2110

2 4 5 90 2110

3 4 5 90 2110

4 4 5 90 2110

B2 ONE ARM DB ROW - DEAD STOPS (PAUSE WEIGHT ON GROUND TO BEGIN EACH REP)
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 4 6 each arm 90 2210

2 4 6 each arm 90 2210

3 4 6 each arm 90 2210

4 4 6 each arm 90 2210

C1 BB BICEPS CURL
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 6 75 3010

2 3 6 75 3010

3 3 6 75 3010

4 3 6 75 3010

C2 SKULL CRUSHERS
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 6 75 2210

2 3 6 75 2210

3 3 6 75 2210

4 3 6 75 2210

MALE HOME 3
THE CHALLENGE 3.0

LOWER - LOW REPS CLICK THE WORKOUTS BELOW TO


VIEW THE VIDEO PLAYLISTS Day - Tuesday
Program - DUP 2
TEMPLATES
TRAINING TEMPLATES

A1 DEADLIFTS
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
TRAINING

1 5 5 120 2210

2 5 5 120 2210

3 5 5 120 2210

4 5 5 120 2210

A2 BANDED SINGLE LYING LEG CURL


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 5 5 each leg 120 2012

2 5 5 each leg 120 2012

3 5 5 each leg 120 2012

4 5 5 each leg 120 2012

B BB FRONT FOOT SPLIT SQUATS


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 5-7 each 100 4010

2 3 5-7 each 100 4010

3 3 5-7 each 100 4010

4 3 5-7 each 100 4010

C1 BB ROMANIAN DEADLIFT
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 6 60 4010

2 3 6 60 4010

3 3 6 60 4010

4 3 6 60 4010

C2 HEELS ELEVATED DB SQUAT


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 8 60 4010

2 3 8 60 4010

3 3 8 60 4010

4 3 8 60 4010

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

MALE HOME 4
THE CHALLENGE 3.0

UPPER - MODERATE REPS CLICK THE WORKOUTS BELOW TO


Program - DUP 2 VIEW THE VIDEO PLAYLISTS Day - Thursday
TEMPLATES
TRAINING TEMPLATES

A1 45⁰ INCLINE DB PRESS - PRONATED Last Set - Drop Set x 1


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
TRAINING

1 4 10,10,8,8 75 2010

2 4 10,10,8,8 75 2010

3 4 10,10,8,8 75 2010

4 4 10,10,8,8 75 2010

A2 BENT OVER BB ROW


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 4 10,10,8,8 75 2010

2 4 10,10,8,8 75 2010

3 4 10,10,8,8 75 2010

4 4 10,10,8,8 75 2010

B1 DB ARNOLD PRESS Last Set - Drop Set x 1


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 4 10,10,8,8 75 2010

2 4 10,10,8,8 75 2010

3 4 10,10,8,8 75 2010

4 4 10,10,8,8 75 2010

B2 ONE ARM T-BAR ROW Last Set - Drop Set x 1


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 4 10,10,8,8 each 75 2010

2 4 10,10,8,8 each 75 2010

3 4 10,10,8,8 each 75 2010

4 4 10,10,8,8 each 75 2010

C1 FLAT DB FLYES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10 30 2210

2 3 10 30 2210

3 3 10 30 2210

4 3 10 30 2210

C2 BANDED PUSHDOWNS
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 12 60 2012

2 3 12 60 2012

3 3 12 60 2012

4 3 12 60 2012

MALE HOME 5
THE CHALLENGE 3.0

UPPER - MODERATE REPS


Program - DUP 2 Day - Thursday
TEMPLATES
TRAINING TEMPLATES

D1 SEATED REAR DELT ROW - BANDED


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
TRAINING

1 3 10 30 2011

2 3 10 30 2011

3 3 10 30 2011

4 3 10 30 2011

D2 STANDING DB HAMMER CURLS


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10 60 2010

2 3 10 60 2010

3 3 10 60 2010

4 3 10 60 2010

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

MALE HOME 6
THE CHALLENGE 3.0

LOWER - MODERATE REPS CLICK THE WORKOUTS BELOW TO


VIEW THE VIDEO PLAYLISTS Day - Friday
Program - DUP 2
TEMPLATES
TRAINING TEMPLATES

A HIGH BAR SQUATS - 1 & 1/4 REPS


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
TRAINING

1 4 10 120 2010

2 4 10 120 2010

3 4 10 120 2010

4 4 10 120 2010

B1 DB ALTERNATING LUNGES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 4 12 each leg 75 2010

2 4 12 each leg 75 2010

3 4 12 each leg 75 2010

4 4 12 each leg 75 2010

B2 BANDED LYING LEG CURL - TRIPLE CONTRACTION AT TOP


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 4 8 75 2010

2 4 8 75 2010

3 4 8 75 2010

4 4 8 75 2010

C1 HEELS ELEVATED GOBLET SQUAT


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 20 60 2010

2 3 20 60 2010

3 3 20 60 2010

4 3 20 60 2010

C2 STRADDLE LIFT
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 20 60 2010

2 3 20 60 2010

3 3 20 60 2010

4 3 20 60 2010

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

MALE HOME 7
THE CHALLENGE 3.0

UPPER - HIGH REPS CLICK THE WORKOUTS BELOW TO


Program - DUP 2 VIEW THE VIDEO PLAYLISTS Day - Saturday
TEMPLATES
TRAINING TEMPLATES

A1 FLAT DB PRESS - PRONATED


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
TRAINING

1 4 20,20,15,15 15 2010

2 4 20,20,15,15 15 2010

3 4 20,20,15,15 15 2010

4 4 20,20,15,15 15 2010

A2 BENT OVER DB ROW


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 4 20,20,15,15 120 2010

2 4 20,20,15,15 120 2010

3 4 20,20,15,15 120 2010

4 4 20,20,15,15 120 2010

B1 INCLINE DB FLYES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 4 20,20,15,15 15 2010

2 4 20,20,15,15 15 2010

3 4 20,20,15,15 15 2010

4 4 20,20,15,15 15 2010

B2 BANDED SEATED ROWS - PRONATED


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 4 20,20,15,15 120 2010

2 4 20,20,15,15 120 2010

3 4 20,20,15,15 120 2010

4 4 20,20,15,15 120 2010

C1 DB LATERAL RAISES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 15 10 2010

2 3 15 10 2010

3 3 15 10 2010

4 3 15 10 2010

C2 BENT OVER DB RAISES


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 15 75 2010

2 3 15 75 2010

3 3 15 75 2010

4 3 15 75 2010

MALE HOME 8
THE CHALLENGE 3.0

UPPER - HIGH REPS


Program - DUP 2 Day - Saturday
TEMPLATES
TRAINING TEMPLATES

D1 DB CURLS - SUPINATED
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
TRAINING

1 3 15 - 20 45 2010

2 3 15 - 20 45 2010

3 3 15 - 20 45 2010

4 3 15 - 20 45 2010

D2 FLAT DB LYING TRICEPS EXTENSIONS


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 15 - 20 45 2010

2 3 15 - 20 45 2010

3 3 15 - 20 45 2010

4 3 15 - 20 45 2010

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

MALE HOME 9
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