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DUP Program

This document outlines a 4 week DUP strength training program. It includes the lifter's current maxes for squats, bench press, deadlift, and overhead press. Each week focuses on legs, push, and pull exercises done over two sessions. Exercises are prescribed in a variety of rep ranges from singles to triples to higher reps with increasing weight each week to progressively overload the lifts.

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Jake
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132 views12 pages

DUP Program

This document outlines a 4 week DUP strength training program. It includes the lifter's current maxes for squats, bench press, deadlift, and overhead press. Each week focuses on legs, push, and pull exercises done over two sessions. Exercises are prescribed in a variety of rep ranges from singles to triples to higher reps with increasing weight each week to progressively overload the lifts.

Uploaded by

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

SET YOUR CURRENT PB'S CHANGE THESE VALUES


Squat Max 275
Bench Max 245
Deadlift Max 305
OHP Max 135

Week 1 Week 2 Week 3


LEGS #1 LEGS #1 LEGS #1
Squat 5 rep Max 235 Squat 1 rep Max 260 Squat

Squat 4x12 180 Squat 4x4 235 Squat


Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL

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

Glute Ham Raise or 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham
Reverse Hyper Raise or Raise or
Reverse Reverse
Hyper Hyper
PUSH #1 PUSH #1 PUSH #1
Bench 1 rep Max 235 Bench 3 rep Max 220 Bench

Bench 4x4 210 Bench 4x8 185 Bench


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

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

DB tricep extensions 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep
PULL #1 extensions
PULL #1 extensions
PULL #1
Deadlift 3 rep Max 275 Deadlift 1 rep Max 290 Deadlift

Deadlift 4x6 245 Deadlift 4x2 275 Deadlift


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

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

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

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

Seated Hammer Curl 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated
* Add weight on pull ups as needed Hammer Curl
* Stiff Leg Deads should be done from a 2-3" Hammer
* Stiff LegCurl
Deads should be done from
deficit deficit
LEGS #2 LEGS #2 LEGS #2
Squat 3 rep Max 250 Squat 5 rep Max 235 Squat

Squat 4x8 205 Squat 4x12 180 Squat


Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL

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

Glute Ham Raise or 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham
Reverse
PUSH #2 Hyper Raise
PUSHor#2 Raise
PUSHor#2
Reverse Reverse
OHP 5 rep Max 115 OHP 1 rep Max 130 OHP
Hyper Hyper
OHP 4x12 90 OHP 4x4 120 OHP
BB Incline Bench 3x12 RPE 8-9 BB Incline 3x4 RPE 8-9 BB Incline

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

Weighted Dips 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted
Dips Dips
DB tricep extensions 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep
Skull Crusher 3x10 RPE 8-9 extensions
Skull Crusher 3x10 RPE 8-9 extensions
Skull Crusher

PULL #2 PULL #2 PULL #2


Deadlift 1 rep Max 290 Deadlift 5 rep Max 260 Deadlift

Deadlift 4x2 280 Deadlift 4x10 230 Deadlift


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

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

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

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

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

Seated Hammer Curl 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated
* Add weight on pull ups as needed *Hammer
Stiff LegCurl
Deads should be done from a 2-3" Hammer Curl
deficit
Week 4 Week 5
LEGS #1 LEGS #1
3 rep Max 250 Squat 5 rep Max 240 Squat 1 rep Max 265

4x8 205 Squat 4x12 180 Squat 4x4 235


3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9

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

3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9
Raise or Raise or
Reverse Reverse
Hyper Hyper
PUSH #1 PUSH #1
5 rep Max 210 Bench 1 rep Max 235 Bench 3 rep Max 225

4x12 160 Bench 4x4 210 Bench 4x8 185


3x12 RPE 8-9 Push Press 3x4 RPE 8-9 Push Press 3x8 RPE 8-9

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

3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9
extensions
PULL #1 extensions
PULL #1
5 rep Max 260 Deadlift 3 rep Max 280 Deadlift 1 rep Max 295

4x10 215 Deadlift 4x6 245 Deadlift 4x2 280


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

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

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

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

3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9
f Leg Deads should be done from a 2-3" Hammer Curl
* Add weight on pull ups as needed Hammer Curl
* Stiff Leg Deads should be done from a 2-3"
it deficit
LEGS #2 LEGS #2
1 rep Max 260 Squat 3 rep Max 250 Squat 5 rep Max 240

4x4 235 Squat 4x8 210 Squat 4x12 180


3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9

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

3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9
Raise
PUSHor#2 Raise
PUSHor#2
Reverse Reverse
3 rep Max 120 OHP 5 rep Max 115 OHP 1 rep Max 130
Hyper Hyper
4x8 105 OHP 4x12 90 OHP 4x4 120
3x8 RPE 8-9 BB Incline 3x12 RPE 8-9 BB Incline 3x4 RPE 8-9

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

3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9
Dips Dips
3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9
3x10 RPE 8-9 extensions
Skull Crusher 3x10 RPE 8-9 extensions
Skull Crusher 3x10 RPE 8-9

PULL #2 PULL #2
3 rep Max 275 Deadlift 1 rep Max 295 Deadlift 5 rep Max 265

4x6 250 Deadlift 4x2 285 Deadlift 4x10 230


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

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

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

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

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

3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9
Hammer Curlon pull ups as needed
* Add weight *Hammer
Stiff LegCurl
Deads should be done from a 2-3"
deficit
Week 6 Week 7 Week 8
LEGS #1 LEGS #1 LEGS #1
Squat 3 rep Max 250 Squat 5 rep Max 240 Squat 1 rep Max

Squat 4x8 210 Squat 4x12 185 Squat 4x4


Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL 3x10

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

Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10
Raise or Raise or Raise or
Reverse Reverse Reverse
Hyper Hyper Hyper
PUSH #1 PUSH #1 PUSH #1
Bench 5 rep Max 210 Bench 1 rep Max 240 Bench 3 rep Max

Bench 4x12 160 Bench 4x4 215 Bench 4x8


Push Press 3x12 RPE 8-9 Push Press 3x4 RPE 8-9 Push Press 3x8

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

DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10
extensions
PULL #1 extensions
PULL #1 extensions
PULL #1
Deadlift 5 rep Max 265 Deadlift 3 rep Max 285 Deadlift 1 rep Max

Deadlift 4x10 215 Deadlift 4x6 250 Deadlift 4x2


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

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

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

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

Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10
Hammer Curl Hammer Curl
* Add weight on pull ups as needed Hammer Curl
* Stiff Leg Deads should be done from a 2-3"
deficit
LEGS #2 LEGS #2 LEGS #2
Squat 1 rep Max 265 Squat 3 rep Max 255 Squat 5 rep Max

Squat 4x4 235 Squat 4x8 210 Squat 4x12


Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL 3x10

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

Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10
Raise
PUSHor#2 Raise
PUSHor#2 Raise
PUSHor#2
Reverse Reverse Reverse
OHP 3 rep Max 125 OHP 5 rep Max 120 OHP 1 rep Max
Hyper Hyper Hyper
OHP 4x8 105 OHP 4x12 95 OHP 4x4
BB Incline 3x8 RPE 8-9 BB Incline 3x12 RPE 8-9 BB Incline 3x4

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

Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10
Dips Dips Dips
DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10
extensions
Skull Crusher 3x10 RPE 8-9 extensions
Skull Crusher 3x10 RPE 8-9 extensions
Skull Crusher 3x10

PULL #2 PULL #2 PULL #2


Deadlift 3 rep Max 280 Deadlift 1 rep Max 300 Deadlift 5 rep Max

Deadlift 4x6 255 Deadlift 4x2 285 Deadlift 4x10


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

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

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

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

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

Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10
Hammer Curl Hammer Curlon pull ups as needed
* Add weight *Hammer
Stiff LegCurl
Deads should be done from a 2-3"
deficit
Week 9
LEGS #1
270 Squat 3 rep Max 255

240 Squat 4x8 210


RPE 8-9 Romanian DL 3x10 RPE 8-9

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

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


Raise or
Reverse
Hyper
PUSH #1
230 Bench 5 rep Max 215

190 Bench 4x12 165


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

RPE 8-9 Weighted 3x10 RPE 8-9


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

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


extensions
PULL #1
300 Deadlift 5 rep Max 270

285 Deadlift 4x10 220


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

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

RPE 8-9 Shrugs 3x10 RPE 8-9

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

RPE 8-9 Seated 3x10 RPE 8-9


ould be done from a 2-3" Hammer Curl

LEGS #2
240 Squat 1 rep Max 270

185 Squat 4x4 240


RPE 8-9 Romanian DL 3x10 RPE 8-9

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

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


Raise
PUSHor#2
Reverse
130 OHP 3 rep Max 125
Hyper
120 OHP 4x8 105
RPE 8-9 BB Incline 3x8 RPE 8-9

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

RPE 8-9 Weighted 3x10 RPE 8-9


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

PULL #2
270 Deadlift 3 rep Max 285

235 Deadlift 4x6 260


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

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

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

RPE 8-9 Shrugs 3x10 RPE 8-9

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

RPE 8-9 Seated 3x10 RPE 8-9


ould be done from a 2-3" Hammer Curl

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