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8-Week Powerbuilding DUP Introduction

Begin by inputting your working max numbers for Squat, Bench Press, and Deadlift in the bottom left corner. The program will a so just train accordingly. If you are unable to complete the sets/reps listed in the program, lower the max numbers (5-10lb). All o the accessory movements are replaceable/negligible. For example, if you feel that Bent-over Rows suite your training much bet that replacement. Also, the sets/reps listed in the program for the accessory movements are not set in stone. Please feel free to

AMRAP/Weekly Max

You must do an AMRAP (As Many Reps As Possible) set for the High Volume Block (Weeks 1-3) proceeding your regular worki presented in the working sets for those days and record the reps performed in the "AMRAP set" area of the program. For ex. yo after 6x4@80% on Week 1. Afterwards, proceed to your Deadlift at [email protected]%. Then, do an AMRAP set for Deadlift with 82.5% accessory exercises. You must do a Weekly Max set for the High Intensity Block (Weeks 4-6). This is done before the working s calculated in "Weekly Max" area of the program.

Weekly Volume

The goal of weightraining is to increase overall volume over time (Unless you are peaking for a meet). Take this into considerati calculations will help guide you through your training journey.

Deload

I personally find that I can only push myself to train hard for a 6-week period. Therefore, I included a deload week after both tra may do so by following what is listed in the program, just taking a whole week off from training, or however you feel suites your

Testing 1RM Testing your new 1RM (working max) may be done proceeding the program, before the deload.

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ding DUP

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m left corner. The program will auto-generate your working set numbers for you, r the max numbers (5-10lb). All of the main lifts must be done. However, most of ows suite your training much better than Weighted Pull-ups, go ahead and make t set in stone. Please feel free to change it to better compliment your training.

y Max

3) proceeding your regular working sets on Days 5, 6. Use the weight that is " area of the program. For ex. you will do an AMRAP set for squats with 80%1RM AMRAP set for Deadlift with 82.5%1RM. Then you may finish your workout with This is done before the working sets for Days 5, 6. Perform one rep with the weight

me meet). Take this into consideration especially in the offseason training. These

ded a deload week after both training blocks. There are many ways to deload. You or however you feel suites your recovery period.

M

8 Week Powerbuilding DUP High Volume Block

Starting Date

Intro Week Day

Exercises

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sets x Reps

Weight

Week 1 Sets x Reps

Weight

Squat

3x8x70%

#NAME? 4x8x72.5%

#NAME?

Deadlift

2x8x70%

#NAME? 2x8x75%

#NAME?

Bicep Exercise

3x8

4x8

Calf Exercise

3x10

4x10

Bench Press

3x8x70%

Weighted Pull-up

3x8

4x8

OHP

3x6

4x6

Tricep Exercise

3x8

4x8

Squat

3x6x75%

#NAME? 5x6x77.5%

#NAME?

Deadlift

2x6x75%

#NAME? 2x6x77.5%

#NAME?

Bicep Exercise

3x8

4x8

Rear Delt

3x10

3x12

Bench Press

3x6x75%

Pendlay Row

3x8

4x8

Incline Dumbbell Fly

3x10

4x10

Tricep Exercise

3x8

4x8

Squat

3x4x77.5%

#NAME? 6x4x80%

#NAME?

Deadlift

2x4x77.5%

#NAME? 2x4x82.5%

#NAME?

Bicep Exercise

3x5

4x5

Core Exercise

3x5/3x12

3x5/3x12

Bench Press

3x4x77.5%

CG Bench

3x8

4x8

Weighted Pull-up

3x5

4x5

Seal Row

3x10

3x12

Side Lateral Raises

3x10

3x12

#NAME? 4x8x72.5%

#NAME? 5x6x77.5%

#NAME? 6x4x82.5%

#NAME?

#NAME?

#NAME?

Squat

AMRAP Set

Bench Press Deadlift

Working Max

Weekly Volume

Weekly Volume

Squat

180

Squat

#NAME? Squat

#NAME?

Bench Press

130

Bench Press

#NAME? Bench Press

#NAME?

Deadlift

180

Deadlift

#NAME? Deadlift

#NAME?

ng DUP igh Volume Block Week 2 Sets x Reps

Week 3 Weight

Sets x Reps

Weight

4x8xWeek1+10lb

#NAME? 5x8xWeek2+5lb

#NAME?

2x8xWeek1+10lb

#NAME? 3x8xWeek2+10lb

#NAME?

5x8

5x8

5x10

5x12

4x8xWeek1+5lb

#NAME? 5x8xWeek2+5lb

5x8

5x8

5x6

5x6

5x8

5x8

#NAME?

5x6xWeek1+10lb

#NAME? 6x6xWeek2+5lb

#NAME?

2x6xWeek1+10lb

#NAME? 3x6xWeek2+10lb

#NAME?

5x8

5x8

4x10

4x12

5x6xWeek1+5lb

#NAME? 5x6xWeek2+5lb

5x8

5x8

5x10

5x10

5x8

5x8

#NAME?

6x4xWeek1+10lb

#NAME? 7x4xWeek2+5lb

#NAME?

3x4xWeek1+10lb

#NAME? 3x4xWeek2+10lb

#NAME?

5x5

5x5

3x5/3x12

3x5/3x12

6x4xWeek1+5lb

#NAME? 6x4xWeek2+5lb

5x8

5x8

5x5

5x5

4x10

4x12

4x10

4x12

Squat

Squat

Bench Press

Bench Press

Deadlift

Deadlift

Weekly Volume

#NAME?

Weekly Volume

Squat

#NAME? Squat

#NAME?

Bench Press

#NAME? Bench Press

#NAME?

Deadlift

#NAME? Deadlift

#NAME?

8 Week Powerbuilding DUP High Intensity Block

Starting Date

Week 4 Day

Exercises

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sets x Reps

Week 5 Weight

Sets x Reps

Weight

Squat

3x5x82.5%

#NAME? 4x5xWeek5+10lb

#NAME?

Deadlift

2x5x85%

#NAME? 2x5xWeek5+10lb

#NAME?

Bicep Exercise

5x5

5x5

Calf Exercise

3x8

4x8

Bench Press

3x5x82.5%

Weighted Pull-up

4x5

5x5

OHP

5x4

5x4

Tricep Exercise

4x6

4x6

Squat

3x3x87.5%

#NAME? 5x3xWeek5+5lb

#NAME?

Deadlift

2x3x90%

#NAME? 2x3xWeek5+5lb

#NAME?

Bicep Exercise

3x8

4x8

Rear Delt

3x8

4x8

Bench Press

3x3x87%

Pendlay Row

3x6

4x6

Incline Dumbbell Fly

3x8

4x8

Tricep Exercise

3x5

4x5

Squat

5x2x90%

#NAME? 5x2xWeek5+5lb

#NAME?

Deadlift

2x2x92.5%

#NAME? 3x2xWeek5+5lb

#NAME?

Bicep Exercise

3x5

4x5

Core Exercise

3x5/3x12

3x5/3x12

Paused Bench Press

5x2x85%

CG Bench

4x5

4x5

Weighted Pull-up

5x3

5x3

Seal Row

3x8

4x8

Side Lateral Raises

3x8

4x8

Weekly Max

#NAME? 4x5xWeek5+5lb

#NAME? 5x3xWeek5+5lb

#NAME? 5x2xWeek5+5lb

#NAME?

#NAME?

#NAME?

Squat

#NAME? Squat

#NAME?

Bench Press

#NAME? Bench Press

#NAME?

Deadlift

#NAME? Deadlift

#NAME?

Working Max

Weekly Volume

Weekly Volume

Squat

530

Squat

#NAME? Squat

#NAME?

Bench Press

365

Bench Press

#NAME? Bench Press

#NAME?

Deadlift

585

Deadlift

#NAME? Deadlift

#NAME?

ng DUP gh Intensity Block Week 6 Sets x Reps

Deload Week Weight

Sets x Reps

Weight

5x5xWeek6+5lb

#NAME? 3x5x65%

#NAME?

2x5xWeek6+5lb

#NAME? 2x5x65%

#NAME?

5x5

x

5x8

x

5x5xWeek6+5lb

#NAME? 3x5x65%

5x5

3x5

6x4

x

5x6

x

#NAME?

5x3xWeek6+5lb

#NAME? 4x3x72.5%

#NAME?

3x3xWeek6+5lb

#NAME? 3x3x72.5%

#NAME?

5x8

x

5x8

x

5x3xWeek6x5lb

#NAME? 4x3x72.5

5x6

3x6

5x8

x

5x5

x

#NAME?

6x2xWeek6+5lb

#NAME? 5x2x75%

#NAME?

3x2xWeek6+5lb

#NAME? 3x2x75%

#NAME?

5x5

x

3x5/3x12

x

6x2xWeek6+5lb

#NAME? 5x2x75%

5x5

x

6x3

x

5x8

x

5x8

x

Squat

#NAME?

Bench Press

#NAME?

Deadlift

#NAME?

Weekly Volume

#NAME?

Weekly Volume

Squat

#NAME? Squat

#NAME?

Bench Press

#NAME? Bench Press

#NAME?

Deadlift

#NAME? Deadlift

#NAME?