Scribd
Upload
28 views16 pages

DUP Program: Weekly Workout Plan

This document outlines a 5 week DUP strength training program. Each week focuses on legs, push, and pull exercises split over two sessions. Exercises are prescribed in a pyramid scheme starting with heavier singles and doubles and decreasing to higher reps. Rest periods and sets/reps increase over the 5 weeks to progressively overload muscles and lift maxes.

Uploaded by

Jipson Uresto
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
28 views16 pages

DUP Program: Weekly Workout Plan

This document outlines a 5 week DUP strength training program. Each week focuses on legs, push, and pull exercises split over two sessions. Exercises are prescribed in a pyramid scheme starting with heavier singles and doubles and decreasing to higher reps. Rest periods and sets/reps increase over the 5 weeks to progressively overload muscles and lift maxes.

Uploaded by

Jipson Uresto
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

DUP PROGRAM

SET YOUR CURRENT PB'S


Squat Max 105
Bench Max 85
Deadlift Max 110
OHP Max 30

Week 1 Week 2 Week 3


LEGS #1 LEGS #1 LEGS #1
Squat 5 rep Max 90 Squat 1 rep Max 100 Squat

Squat 4x12 70 Squat 4x4 90 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 80 Bench 3 rep Max 75 Bench

Bench 4x4 70 Bench 4x8 65 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
extensions extensions
PULL #1 PULL #1 PULL #1
Deadlift 3 rep Max 100 Deadlift 1 rep Max 105 Deadlift

Deadlift 4x6 90 Deadlift 4x2 100 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
Hammer Curl Hammer Curl
* Add weight on pull ups as needed * Stiff Leg Deads should be done from a 2-3" * Stiff Leg Deads should be done from
deficit deficit
LEGS #2 LEGS #2 LEGS #2
Squat 3 rep Max 95 Squat 5 rep Max 90 Squat

Squat 4x8 80 Squat 4x12 70 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 #2 PUSH #2 PUSH #2
OHP 5 rep Max 25 OHP 1 rep Max 30 OHP

OHP 4x12 20 OHP 4x4 25 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
extensions extensions
Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher

PULL #2 PULL #2 PULL #2


Deadlift 1 rep Max 105 Deadlift 5 rep Max 95 Deadlift

Deadlift 4x2 100 Deadlift 4x10 85 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
Hammer Curl Hammer Curl
* Add weight on pull ups as needed * Stiff Leg Deads should be done from a 2-3"
deficit
Week 4 Week 5
LEGS #1 LEGS #1
3 rep Max 95 Squat 5 rep Max 90 Squat 1 rep Max 100

4x8 80 Squat 4x12 70 Squat 4x4 90


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 70 Bench 1 rep Max 80 Bench 3 rep Max 80

4x12 55 Bench 4x4 70 Bench 4x8 65


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 extensions
PULL #1 PULL #1
5 rep Max 95 Deadlift 3 rep Max 100 Deadlift 1 rep Max 105

4x10 75 Deadlift 4x6 90 Deadlift 4x2 100


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
Hammer Curl Hammer Curl
f Leg Deads should be done from a 2-3" * Add weight on pull ups as needed * Stiff Leg Deads should be done from a 2-3"
it deficit
LEGS #2 LEGS #2
1 rep Max 100 Squat 3 rep Max 95 Squat 5 rep Max 90

4x4 90 Squat 4x8 80 Squat 4x12 70


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 #2 PUSH #2
3 rep Max 25 OHP 5 rep Max 25 OHP 1 rep Max 30

4x8 25 OHP 4x12 20 OHP 4x4 25


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
extensions extensions
3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9

PULL #2 PULL #2
3 rep Max 100 Deadlift 1 rep Max 105 Deadlift 5 rep Max 95

4x6 90 Deadlift 4x2 105 Deadlift 4x10 85


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 Curl Hammer Curl
* Add weight on pull ups as needed * Stiff Leg 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 95 Squat 5 rep Max 90 Squat 1 rep Max

Squat 4x8 80 Squat 4x12 70 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 75 Bench 1 rep Max 85 Bench 3 rep Max

Bench 4x12 55 Bench 4x4 75 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 extensions extensions
PULL #1 PULL #1 PULL #1
Deadlift 5 rep Max 95 Deadlift 3 rep Max 100 Deadlift 1 rep Max

Deadlift 4x10 80 Deadlift 4x6 90 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 Hammer Curl
* Add weight on pull ups as needed * Stiff Leg Deads should be done from a 2-3"
deficit
LEGS #2 LEGS #2 LEGS #2
Squat 1 rep Max 100 Squat 3 rep Max 100 Squat 5 rep Max

Squat 4x4 90 Squat 4x8 80 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 or Raise or Raise or
Reverse Reverse Reverse
Hyper Hyper Hyper
PUSH #2 PUSH #2 PUSH #2
OHP 3 rep Max 25 OHP 5 rep Max 25 OHP 1 rep Max

OHP 4x8 25 OHP 4x12 20 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 extensions extensions
Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10

PULL #2 PULL #2 PULL #2


Deadlift 3 rep Max 100 Deadlift 1 rep Max 110 Deadlift 5 rep Max

Deadlift 4x6 90 Deadlift 4x2 100 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 Curl Hammer Curl
* Add weight on pull ups as needed * Stiff Leg Deads should be done from a 2-3"
deficit
Week 9
LEGS #1
105 Squat 3 rep Max 100

90 Squat 4x8 80
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
80 Bench 5 rep Max 75

65 Bench 4x12 55
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
110 Deadlift 5 rep Max 95

100 Deadlift 4x10 80


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


Hammer Curl
ould be done from a 2-3"

LEGS #2
90 Squat 1 rep Max 105

70 Squat 4x4 90
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 #2
30 OHP 3 rep Max 30

25 OHP 4x8 25
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
extensions
RPE 8-9 Skull Crusher 3x10 RPE 8-9

PULL #2
95 Deadlift 3 rep Max 100

85 Deadlift 4x6 95
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


Hammer Curl
ould be done from a 2-3"

You might also like