DUP PROGRAM

SET YOUR CURRENT PB'S CHANGE THESE VALUES

Squat Max 275
Bench Max 231
Deadlift Max 375
OHP Max 155

Week 1 Week 2
LEGS #1 LEGS #1
Squat 5 rep Max 235 Squat 1 rep Max

Squat 4x12 180 Squat 4x4

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

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

Reverse Hyper Raise or
Reverse
Hyper
PUSH #1 PUSH #1
Bench 1 rep Max 220 Bench 3 rep Max

Bench 4x4 195 Bench 4x8

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

Weighted Dips 3x10 RPE 8-9 Weighted 3x10

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

Skull Crusher 3x10 RPE 8-9 Skull 3x10

Crusher
DB tricep extensions 3x10 RPE 8-9 DB tricep 3x10
extensions
PULL #1 PULL #1
Deadlift 3 rep Max 340 Deadlift 1 rep Max

Deadlift 4x6 300 Deadlift 4x2

Stiff Leg Deadlift 3x10 RPE 8-9 Stiff Leg 3x10
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 Hammer Curl 3x10 RPE 8-9 Seated 3x10

Hammer
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 250 Squat 5 rep Max

Squat 4x8 205 Squat 4x12

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

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

Reverse Hyper Raise or
Reverse
Hyper
PUSH #2 PUSH #2
OHP 5 rep Max 130 OHP 1 rep Max

OHP 4x12 105 OHP 4x4

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

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

Weighted Dips 3x10 RPE 8-9 Weighted 3x10

Dips
DB tricep extensions 3x10 RPE 8-9 DB tricep 3x10
extensions
Skull Crusher 3x10 RPE 8-9 Skull 3x10
Crusher
PULL #2 PULL #2
Deadlift 1 rep Max 355 Deadlift 5 rep Max

Deadlift 4x2 345 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 Hammer Curl 3x10 RPE 8-9 Seated 3x10

Hammer
Curl
* Add weight on pull ups as needed * Stiff Leg Deads should be done from a 2-3"
deficit
 Week 3 Week 4
LEGS #1 LEGS #1
260 Squat 3 rep Max 250 Squat

235 Squat 4x8 205 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
210 Bench 5 rep Max 195 Bench

175 Bench 4x12 150 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
355 Deadlift 5 rep Max 320 Deadlift

340 Deadlift 4x10 265 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
hould be done from a 2-3" * Stiff Leg Deads should be done from a 2-3" * Add weight on pull ups as needed
deficit
LEGS #2 LEGS #2
235 Squat 1 rep Max 260 Squat

180 Squat 4x4 235 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
145 OHP 3 rep Max 140 OHP

135 OHP 4x8 120 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
320 Deadlift 3 rep Max 340 Deadlift

280 Deadlift 4x6 310 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
hould be done from a 2-3" * Add weight on pull ups as needed
 Week 5
LEGS #1
5 rep Max 240 Squat 1 rep Max 265

4x12 180 Squat 4x4 235

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 225 Bench 3 rep Max 210

4x4 195 Bench 4x8 175

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 345 Deadlift 1 rep Max 360

4x6 305 Deadlift 4x2 340

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 250 Squat 5 rep Max 240

4x8 210 Squat 4x12 180

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 135 OHP 1 rep Max 150

4x12 105 OHP 4x4 135

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 360 Deadlift 5 rep Max 325

4x2 350 Deadlift 4x10 285

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 6 Week 7
LEGS #1 LEGS #1
Squat 3 rep Max 250 Squat 5 rep Max 240

Squat 4x8 210 Squat 4x12 185

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

Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9
Raise or Raise or
Reverse Reverse
Hyper Hyper
PUSH #1 PUSH #1
Bench 5 rep Max 200 Bench 1 rep Max 225

Bench 4x12 150 Bench 4x4 200

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

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

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

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

Crusher Crusher
DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9
extensions extensions
PULL #1 PULL #1
Deadlift 5 rep Max 325 Deadlift 3 rep Max 350

Deadlift 4x10 265 Deadlift 4x6 310

Stiff Leg 3x10 RPE 8-9 Stiff Leg 3x10 RPE 8-9
Deadlift Deadlift
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
Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9

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

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

Hammer Hammer
Curl Curl
* Add weight on pull ups as needed

LEGS #2 LEGS #2
Squat 1 rep Max 265 Squat 3 rep Max 255

Squat 4x4 235 Squat 4x8 210

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

Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9
Raise or Raise or
Reverse Reverse
Hyper Hyper
PUSH #2 PUSH #2
OHP 3 rep Max 140 OHP 5 rep Max 135

OHP 4x8 120 OHP 4x12 110

BB Incline 3x8 RPE 8-9 BB Incline 3x12 RPE 8-9

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

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

Dips Dips
DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9
extensions extensions
Skull 3x10 RPE 8-9 Skull 3x10 RPE 8-9
Crusher Crusher
PULL #2 PULL #2
Deadlift 3 rep Max 345 Deadlift 1 rep Max 370

Deadlift 4x6 315 Deadlift 4x2 350

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

Yates Row 3x10 RPE 8-9 Yates Row 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

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

Hammer Hammer
Curl Curl
* Add weight on pull ups as needed
Week 8 Week 9
LEGS #1 LEGS #1
Squat 1 rep Max 270 Squat 3 rep Max

Squat 4x4 240 Squat 4x8

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 3 rep Max 215 Bench 5 rep Max

Bench 4x8 180 Bench 4x12

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

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 1 rep Max 370 Deadlift 5 rep Max

Deadlift 4x2 350 Deadlift 4x10

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
* Stiff Leg Deads should be done from a 2-3"
deficit
LEGS #2 LEGS #2
Squat 5 rep Max 240 Squat 1 rep Max

Squat 4x12 185 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 #2 PUSH #2
OHP 1 rep Max 150 OHP 3 rep Max

OHP 4x4 140 OHP 4x8

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

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 5 rep Max 330 Deadlift 3 rep Max

Deadlift 4x10 290 Deadlift 4x6

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
* Stiff Leg Deads should be done from a 2-3"
deficit
255

210
RPE 8-9

RPE 8-9

RPE 8-9

205

155
RPE 8-9

RPE 8-9

RPE 8-9

RPE 8-9

RPE 8-9

RPE 8-9

330

270
RPE 8-9

RPE 8-9

RPE 8-9
RPE 8-9

RPE 8-9

RPE 8-9

270

240
RPE 8-9

RPE 8-9

RPE 8-9

145

125
RPE 8-9

RPE 8-9

RPE 8-9

RPE 8-9

RPE 8-9

350

315
RPE 8-9

RPE 8-9

RPE 8-9

RPE 8-9
RPE 8-9

RPE 8-9