Copy of David Laid DUP Program....... PDF

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Summary

Kind of a very great workout program by david laid use it to get bigger it's a 9 week program use it and see the results...

Description

DUP PROGRAM SET YOUR CURRENT PB'S Squat Max Bench Max

315 365

Deadlift Max OHP Max

675 205

Week 1 LEGS #1

Week 2 LEGS #1

Week 3 LEGS #1

Week 4 LEGS #1

Week 5 LEGS #1

Week 6 LEGS #1

Week 7 LEGS #1

Week 8 LEGS #1

Week 9 LEGS #1

Squat

5 rep Max

270

Squat

1 rep Max

300

Squat

3 rep Max

285

Squat

5 rep Max

270

Squat

1 rep Max

305

Squat

3 rep Max

290

Squat

5 rep Max

275

Squat

1 rep Max

310

Squat

4x12

205

Squat

4x4

270

Squat

4x8

235

Squat

4x12

210

Squat

4x4

270

Squat

4x8

240

Squat

4x12

210

Squat

4x4

275

Squat

Romanian DL

3x10

RPE 8-9

Romanian DL

3x10

RPE 8-9

Romanian DL

3x10

RPE 8-9

RPE 8-9

Romanian DL

3x10

RPE 8-9

Romanian DL

RPE 8-9

Romanian DL

3x10

Lunges

3x10 each leg

RPE 8-9

Lunges

3x10 each leg

Lunges

3x10 each leg

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

Glute Ham Raise or Reverse Hyper

3x10

RPE 8-9

PUSH #1

RPE 8-9

RPE 8-9

PUSH #1

PUSH #1 3 rep Max

Romanian DL Lunges

Glute Ham Raise or Reverse Hyper

3x10

RPE 8-9

1 rep Max

345

Bench

330

Bench

Bench Push Press

4x4 3x4

310 RPE 8-9

Bench 4x8 Push Press 3x8

275 RPE 8-9

Bench 4x12 Push Press 3x12

5 rep Max

Weighted Dips

3x10

RPE 8-9

3x10

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 Raise or Reverse Hyper

3x10

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

RPE 8-9

PUSH #1

Bench

Romanian DL

PUSH #1

310

Bench

235 RPE 8-9

Bench 4x4 Push Press 3x4

1 rep Max

PUSH #1

350

Bench

310 RPE 8-9

Bench 4x8 Push Press 3x8

3 rep Max

Lunges

Glute Ham Raise or Reverse Hyper

3x10

RPE 8-9

3x10 each leg

RPE 8-9

3x10

RPE 8-9

PUSH #1

335

Bench

275 RPE 8-9

Bench 4x12 Push Press 3x12

5 rep Max

Romanian DL Lunges

Glute Ham Raise or Reverse Hyper

3x10

315

Bench

Bench 4x4 Push Press 3x4

1 rep Max

3 rep Max 4x8

295 245 RPE 8-9

3x10 each leg

RPE 8-9

Lunges

3x10 each leg

3x10

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

PUSH #1

235 RPE 8-9

Squat

RPE 8-9

RPE 8-9

PUSH #1

360

Bench

320 RPE 8-9

Bench 4x8 Push Press 3x8

3 rep Max

Bench

Bench 4x12 Push Press 3x12

5 rep Max

Weighted Dips

3x10

RPE 8-9

Weighted Dips

3x10

RPE 8-9

Weighted Dips

3x10

RPE 8-9

Weighted Dips

3x10

RPE 8-9

Weighted Dips

3x10

RPE 8-9

Weighted Dips

3x10

RPE 8-9

Weighted Dips

RPE 8-9

DB flyes or Pec Deck

3x10

RPE 8-9

DB flyes or 3x10 Pec Deck

RPE 8-9

DB flyes or 3x10 Pec Deck

RPE 8-9

DB flyes or 3x10 Pec Deck

RPE 8-9

DB flyes or Pec Deck

3x10

RPE 8-9

DB flyes or 3x10 Pec Deck

RPE 8-9

DB flyes or 3x10 Pec Deck

DB laterals

3x10

RPE 8-9

DB laterals

3x10

RPE 8-9

Skull Crusher

3x10

RPE 8-9

Skull Crusher

3x10

RPE 8-9

Skull Crusher

3x10

RPE 8-9

Skull Crusher

3x10

RPE 8-9

Skull Crusher

3x10

RPE 8-9

Skull Crusher

3x10

RPE 8-9

Skull Crusher

3x10

RPE 8-9

Skull Crusher

3x10

RPE 8-9

Skull Crusher

3x10

RPE 8-9

DB tricep extensions 3x10

RPE 8-9

DB tricep extensions

3x10

RPE 8-9

DB tricep extensions

3x10

RPE 8-9

DB tricep extensions

3x10

RPE 8-9

DB tricep extensions

3x10

RPE 8-9

DB tricep extensions

3x10

RPE 8-9

DB tricep extensions

3x10

RPE 8-9

DB tricep extensions

3x10

RPE 8-9

DB tricep extensions

3x10

RPE 8-9

PULL #1

PULL #1

3x10

RPE 8-9

PULL #1

DB laterals

3x10

RPE 8-9

PULL #1

RPE 8-9

PULL #1

RPE 8-9

PULL #1

PULL #1

3x10

DB flyes or Pec Deck

3x10

RPE 8-9

PULL #1

Deadlift

5 rep Max

Deadlift Stiff Leg Deadlift

4x10 3x10

Pull Ups

3x8-10

RPE 8-9

Pull Ups

3x8-10

RPE 8-9

Pull Ups

3x8-10

RPE 8-9

Pull Ups

3x8-10

RPE 8-9

Pull Ups

3x8-10

RPE 8-9

Pull Ups

3x8-10

RPE 8-9

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

3x10

RPE 8-9

Yates Row

3x10

RPE 8-9

Yates Row

3x10

RPE 8-9

Yates Row

3x10

RPE 8-9

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

3x10

RPE 8-9

Shrugs

3x10

RPE 8-9

Shrugs

Barbell Curl

3x10

RPE 8-9

Barbell Curl

3x10

RPE 8-9

Barbell Curl

RPE 8-9

Barbell Curl

3x10

RPE 8-9

Barbell Curl

Seated Hammer Curl

3x10

RPE 8-9

Seated Hammer Curl

3x10

RPE 8-9

* Add weight on pull ups as needed

* Stiff Leg Deads should be done from a 23" deficit

LEGS #2 Squat

LEGS #2 3 rep Max

285

Seated Hammer Curl

3x10

RPE 8-9

* Stiff Leg Deads should be done from a 23" deficit

LEGS #2 5 rep Max

270

Squat

4x8

235

Squat

4x12

205

Squat

4x4

270

Romanian DL

3x10

RPE 8-9

Romanian DL

3x10

RPE 8-9

Romanian DL

3x10

RPE 8-9

Lunges

3x10 each leg

RPE 8-9

Lunges

3x10 each leg

Lunges

3x10 each leg

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

Glute Ham Raise or Reverse Hyper

3x10

RPE 8-9

PUSH #2

RPE 8-9

PUSH #2

3x10

RPE 8-9

LEGS #2

Squat

Squat

RPE 8-9

Seated Hammer Curl

* Add weight on pull ups as needed

1 rep Max

300

PUSH #2

Squat Squat Romanian DL Lunges

Glute Ham Raise or Reverse Hyper

Seated Hammer Curl

3x10 3x10

3x10

RPE 8-9

Shrugs

3x10

RPE 8-9

RPE 8-9

Barbell Curl

3x10

RPE 8-9

RPE 8-9

LEGS #2 3 rep Max 4x8 3x10

290 240

3x10

RPE 8-9

LEGS #2

Squat

5 rep Max

Squat

4x12

270

Squat

1 rep Max

Squat Romanian DL

3x10

3x10 each leg

RPE 8-9

Lunges

3x10 each leg

RPE 8-9

3x10

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

RPE 8-9

Romanian DL

3x10

3x10 each leg

RPE 8-9

Lunges

3x10

RPE 8-9

Glute Ham Raise or Reverse Hyper

PUSH #2

4x4

305

210 RPE 8-9

RPE 8-9

PUSH #2

Seated Hammer Curl

* Stiff Leg Deads should be done from a 23" deficit

Deadlift Stiff Leg Deadlift

Shrugs

3x10

Barbell Curl Seated Hammer Curl

3x10

3x10

630 555 RPE 8-9

RPE 8-9 RPE 8-9 RPE 8-9

Deadlift Deadlift Stiff Leg Deadlift

1 rep Max 4x2 3x10

Shrugs

3x10

Barbell Curl Seated Hammer Curl

3x10

3x10

660

Deadlift

630 RPE 8-9

Deadlift Stiff Leg Deadlift

RPE 8-9 RPE 8-9 RPE 8-9

* Add weight on pull ups as needed

* Stiff Leg Deads should be done from a 23" deficit

LEGS #2

LEGS #2

Squat

270

Squat

RPE 8-9

Romanian DL

PUSH #2

3 rep Max 4x6 3x10

Lunges

Glute Ham Raise or Reverse Hyper

3 rep Max 4x8 3x10

295 245 RPE 8-9

3x10 each leg

RPE 8-9

3x10

RPE 8-9

PUSH #2

Lunges

Glute Ham Raise or Reverse Hyper

RPE 8-9 RPE 8-9

5 rep Max 4x10 3x10 3x8-10

Shrugs

Seated Hammer Curl

RPE 8-9

3x10

RPE 8-9

3x10

Barbell Curl

595 485 RPE 8-9

RPE 8-9

3x10

RPE 8-9

3x10

RPE 8-9

LEGS #2

Squat

5 rep Max

Squat Romanian DL

RPE 8-9

3x10

PULL #1

640 610 RPE 8-9

480 RPE 8-9

Deadlift

DB laterals

1 rep Max

4x10 3x10

585

Weighted Dips

RPE 8-9

4x2 3x10

Deadlift Stiff Leg Deadlift

5 rep Max

3x10

Deadlift

615 RPE 8-9

Deadlift

DB laterals

Deadlift Stiff Leg Deadlift

4x2 3x10

650

RPE 8-9

610

Deadlift Stiff Leg Deadlift

1 rep Max

3x10

540 RPE 8-9

545 RPE 8-9

Deadlift

DB laterals

3 rep Max

4x6 3x10

620

3x10

4x6 3x10

Deadlift Stiff Leg Deadlift

3 rep Max

DB laterals

Deadlift Stiff Leg Deadlift

475 RPE 8-9

Deadlift

3x10

Deadlift

3x10

575

DB laterals

RPE 8-9

320 245 RPE 8-

DB flyes or Pec Deck 3x10

DB laterals

3x10

340 280 RPE 8-9

4x12

275

Squat

1 rep Max

210

Squat

RPE 8-9

Romanian DL

3x10

3x10 each leg

RPE 8-9

Lunges

3x10 each leg

3x10

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

3x10

PUSH #2

4x4

310 275 RPE 8-9

RPE 8-9

RPE 8-9

PUSH #2

OHP

5 rep Max

175

OHP

1 rep Max

195

OHP

3 rep Max

185

OHP

5 rep Max

175

OHP

1 rep Max

200

OHP

3 rep Max

190

OHP

5 rep Max

180

OHP

1 rep Max

200

OHP

3 rep Max

190

OHP

4x12

140

OHP

4x4

180

OHP

4x8

160

OHP

4x12

140

OHP

4x4

180

OHP

4x8

160

OHP

4x12

140

OHP

4x4

185

OHP

4x8

165

BB Incline Bench

3x12

RPE 8-9

BB Incline

3x4

RPE 8-9

BB Incline

3x8

RPE 8-9

BB Incline

3x12

RPE 8-9

BB Incline

3x4

RPE 8-9

BB Incline

3x8

RPE 8-9

BB Incline

3x12

RPE 8-9

BB Incline

3x4

RPE 8-9

BB Incline

3x8

DB Laterals

3x10

DB Laterals

3x10

RPE 8-9

DB Laterals

3x10

RPE 8-9

Weighted Dips

3x10

RPE 8-9

Weighted Dips

3x10

RPE 8-9

DB tricep extensions

3x10

RPE 8-9

Skull Crusher

3x10

RPE 8-9

DB tricep extensions 3x10

RPE 8-9

Skull Crusher

RPE 8-9

3x10

PULL #2

PULL #2 1 rep Max

640

Deadlift

5 rep Max

Deadlift Stiff LDL

4x2 3x10

625 RPE 8-9

Deadlift Stiff LDL

4x10 3x10

3x8-10

RPE 8-9

Pull Ups

3x10

RPE 8-9

3x10

RPE 8-9

DB tricep extensions

3x10

RPE 8-9

Skull Crusher

3x10

RPE 8-9

PULL #2

Deadlift

Pull Ups

DB Laterals Weighted Dips

3x8-10

575 505 RPE 8-9 RPE 8-9

Deadlift Deadlift Stiff LDL Pull Ups

DB Laterals

3x10

RPE 8-9

Weighted Dips

3x10

RPE 8-9

DB tricep extensions

3x10

RPE 8-9

Skull Crusher

3x10

RPE 8-9

PULL #2 3 rep Max 4x6 3x10 3x8-10

610 555 RPE 8-9 RPE 8-9

Deadlift Deadlift Stiff LDL Pull Ups

DB Laterals

3x10

RPE 8-9

Weighted Dips

3x10

RPE 8-9

DB tricep extensions

3x10

RPE 8-9

Skull Crusher

3x10

RPE 8-9

PULL #2 1 rep Max 4x2 3x10 3x8-10

650 630 RPE 8-9 RPE 8-9

DB Laterals

3x10

5 rep Max

Deadlift Stiff LDL

4x10 3x10

Pull Ups

3x8-10

RPE 8-9

RPE 8-9

Weighted Dips

3x10

RPE 8-9

DB tricep extensions

3x10

RPE 8-9

DB tricep extensions

3x10

RPE 8-9

DB tricep extensions

3x10

RPE 8-9

Skull Crusher

3x10

RPE 8-9

Skull Crusher

3x10

RPE 8-9

Skull Crusher

3x10

RPE 8-9

PULL #2

Deadlift Deadlift Stiff LDL

3 rep Max 4x6 3x10

Pull Ups

3x8-10

3x10

RPE 8-9

Yates Row

3x10

RPE 8-9

Yates Row

3x10

RPE 8-9

Yates Row

3x10

RPE 8-9

RPE 8-9

Shrugs

3x10

RPE 8-9

Shrugs

3x10

RPE 8-9

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

3x10

RPE 8-9

Barbell Curl

3x10

RPE 8-9

Barbell Curl

3x10

RPE 8-...