David Laid DUP Program

DUP PROGRAM SET YOUR CURRENT PB'S Squat Max Bench Max Deadlift Max OHP Max 465 365 675 205 Week 1 LEGS #1 Week 2 LEGS

Views 99 Downloads 1 File size 76KB

Report DMCA / Copyright

DOWNLOAD FILE

Recommend stories
David Laid DUP Program
David Laid DUP Program

37 0 71KB Read more

David Laid DUP
David Laid DUP

33 1 16MB Read more

Ultimate Guide to DUP
Ultimate Guide to DUP

111 1 663KB Read more

Program
Program

34.-Hacer un programa que lea las calificaciones de un alumno en 10 asignaturas, las almacene en un vector y calcule e i

0 0 8KB Read more

drilling Program
drilling Program

NP_GX34_MI Drilling Program_WDI-840 NP_GX34_MI Mishrif Producer NORTH RUMAILA RIG: WDI-840 Halliburton Consulting and

72 2 10MB Read more

Program A
Program A

UNIVERSIDAD DE EL SALVADOR FACULTAD DE INGENIERIA Y ARQUITECTURA ESCUELA DE INGENIERIA INDUSTRIAL PROGRAMA DE ASIGNATURA

314 5 102KB Read more

KetoCycle Program
KetoCycle Program

35 1 6MB Read more

VHDL Program
VHDL Program

the VHDL code for 2-4 decoder. ibrary ieee; use ieee.std_logic_1164.all; entity decoder_2_4 is port( a: in std_logic_vec

8 1 98KB Read more

Ph3 Program
Ph3 Program

Layne Norton's Ph3 Program MAX WEIGHT CALCULATOR For the following cells, please enter your most recent 1RM for the squa

0 0 158KB Read more

wumpus program
wumpus program

27 0 167KB Read more

Citation preview

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

465 365 675 205

Week 1 LEGS #1

Week 2 LEGS #1

Squat

5 rep Max

395

Squat

1 rep Max

Squat Romanian DL

4x12 3x10

300 RPE 8-9

Squat Romanian DL

4x4 3x10

Lunges

3x10 each leg

RPE 8-9

Lunges

3x10 each leg

Glute Ham Raise or Reverse Hyper

3x10

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

PUSH #1

PUSH #1

Bench

1 rep Max

345

Bench

3 rep Max

Bench Push Press

4x4 3x4

310 RPE 8-9

Bench Push Press

4x8 3x8

Weighted Dips

3x10

RPE 8-9

Weighted Dips

3x10

DB flyes or Pec Deck

3x10

RPE 8-9

DB flyes or Pec Deck

3x10

DB laterals

3x10

RPE 8-9

DB laterals

3x10

Skull Crusher

3x10

RPE 8-9

Skull Crusher

3x10

DB tricep extensions

3x10

RPE 8-9

DB tricep extensions

3x10

PULL #1

PULL #1

Deadlift

3 rep Max

610

Deadlift

1 rep Max

Deadlift Stiff Leg Deadlift

4x6 3x10

540 RPE 8-9

Deadlift Stiff Leg Deadlift

4x2 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 Hammer Curl

3x10

* Add weight on pull ups as needed

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

LEGS #2

LEGS #2

Squat

3 rep Max

420

Squat

5 rep Max

Squat Romanian DL

4x8 3x10

350 RPE 8-9

Squat Romanian DL

4x12 3x10

Lunges

3x10 each leg

RPE 8-9

Lunges

3x10 each leg

Glute Ham Raise or Reverse Hyper

3x10

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

PUSH #2

PUSH #2

OHP

5 rep Max

175

OHP

1 rep Max

OHP BB Incline Bench

4x12 3x12

140 RPE 8-9

OHP BB Incline

4x4 3x4

DB Laterals

3x10

RPE 8-9

DB Laterals

3x10

Weighted Dips

3x10

RPE 8-9

Weighted Dips

3x10

DB tricep extensions

3x10

RPE 8-9

DB tricep extensions

3x10

Skull Crusher

3x10

RPE 8-9

Skull Crusher

3x10

PULL #2

PULL #2

Deadlift

1 rep Max

640

Deadlift

5 rep Max

Deadlift

4x2

625

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 Hammer Curl

3x10

* Add weight on pull ups as needed

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

Week 3 LEGS #1

Week 4 LEGS #1

440

Squat

3 rep Max

420

Squat

5 rep Max

395 RPE 8-9

Squat Romanian DL

4x8 3x10

350 RPE 8-9

Squat Romanian DL

4x12 3x10

RPE 8-9

Lunges

3x10 each leg

RPE 8-9

Lunges

3x10 each leg

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

PUSH #1

PUSH #1

330

Bench

5 rep Max

310

Bench

1 rep Max

275 RPE 8-9

Bench Push Press

4x12 3x12

235 RPE 8-9

Bench Push Press

4x4 3x4

RPE 8-9

Weighted Dips

3x10

RPE 8-9

Weighted Dips

3x10

RPE 8-9

DB flyes or Pec Deck

3x10

RPE 8-9

DB flyes or Pec Deck

3x10

RPE 8-9

DB laterals

3x10

RPE 8-9

DB laterals

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

PULL #1

PULL #1

640

Deadlift

5 rep Max

575

Deadlift

3 rep Max

610 RPE 8-9

Deadlift Stiff Leg Deadlift

4x10 3x10

470 RPE 8-9

Deadlift Stiff Leg Deadlift

4x6 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 Hammer Curl

3x10

RPE 8-9

Seated Hammer Curl

3x10

should be done from a 2-

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

LEGS #2

* Add weight on pull ups as needed

LEGS #2

395

Squat

1 rep Max

440

Squat

3 rep Max

300 RPE 8-9

Squat Romanian DL

4x4 3x10

395 RPE 8-9

Squat Romanian DL

4x8 3x10

RPE 8-9

Lunges

3x10 each leg

RPE 8-9

Lunges

3x10 each leg

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

PUSH #2

PUSH #2

195

OHP

3 rep Max

185

OHP

5 rep Max

180 RPE 8-9

OHP BB Incline

4x8 3x8

160 RPE 8-9

OHP BB Incline

4x12 3x12

RPE 8-9

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

DB tricep extensions

3x10

RPE 8-9

Skull Crusher

3x10

RPE 8-9

Skull Crusher

3x10

PULL #2

PULL #2

575

Deadlift

3 rep Max

610

Deadlift

1 rep Max

505

Deadlift

4x6

555

Deadlift

4x2

RPE 8-9

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 Hammer Curl

3x10

RPE 8-9

Seated Hammer Curl

3x10

should be done from a 2-

* Add weight on pull ups as needed

Week 5 LEGS #1

Week 6 LEGS #1

400

Squat

1 rep Max

450

Squat

3 rep Max

305 RPE 8-9

Squat Romanian DL

4x4 3x10

400 RPE 8-9

Squat Romanian DL

4x8 3x10

RPE 8-9

Lunges

3x10 each leg

RPE 8-9

Lunges

3x10 each leg

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

PUSH #1

PUSH #1

350

Bench

3 rep Max

335

Bench

5 rep Max

310 RPE 8-9

Bench Push Press

4x8 3x8

275 RPE 8-9

Bench Push Press

4x12 3x12

RPE 8-9

Weighted Dips

3x10

RPE 8-9

Weighted Dips

3x10

RPE 8-9

DB flyes or Pec Deck

3x10

RPE 8-9

DB flyes or Pec Deck

3x10

RPE 8-9

DB laterals

3x10

RPE 8-9

DB laterals

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

PULL #1

PULL #1

620

Deadlift

1 rep Max

650

Deadlift

5 rep Max

545 RPE 8-9

Deadlift Stiff Leg Deadlift

4x2 3x10

615 RPE 8-9

Deadlift Stiff Leg Deadlift

4x10 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 Hammer Curl

3x10

RPE 8-9

Seated Hammer Curl

3x10

pull ups as needed

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

LEGS #2

LEGS #2

425

Squat

5 rep Max

400

Squat

1 rep Max

355 RPE 8-9

Squat Romanian DL

4x12 3x10

305 RPE 8-9

Squat Romanian DL

4x4 3x10

RPE 8-9

Lunges

3x10 each leg

RPE 8-9

Lunges

3x10 each leg

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

PUSH #2

PUSH #2

175

OHP

1 rep Max

200

OHP

3 rep Max

140 RPE 8-9

OHP BB Incline

4x4 3x4

180 RPE 8-9

OHP BB Incline

4x8 3x8

RPE 8-9

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

DB tricep extensions

3x10

RPE 8-9

Skull Crusher

3x10

RPE 8-9

Skull Crusher

3x10

PULL #2

PULL #2

650

Deadlift

5 rep Max

585

Deadlift

3 rep Max

630

Deadlift

4x10

515

Deadlift

4x6

RPE 8-9

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 Hammer Curl

3x10

RPE 8-9

Seated Hammer Curl

3x10

pull ups as needed

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

Week 7 LEGS #1

Week 8 LEGS #1

425

Squat

5 rep Max

410

Squat

1 rep Max

355 RPE 8-9

Squat Romanian DL

4x12 3x10

310 RPE 8-9

Squat Romanian DL

4x4 3x10

RPE 8-9

Lunges

3x10 each leg

RPE 8-9

Lunges

3x10 each leg

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

PUSH #1

PUSH #1

315

Bench

1 rep Max

360

Bench

3 rep Max

235 RPE 8-9

Bench Push Press

4x4 3x4

320 RPE 8-9

Bench Push Press

4x8 3x8

RPE 8-9

Weighted Dips

3x10

RPE 8-9

Weighted Dips

3x10

RPE 8-9

DB flyes or Pec Deck

3x10

RPE 8-9

DB flyes or Pec Deck

3x10

RPE 8-9

DB laterals

3x10

RPE 8-9

DB laterals

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

PULL #1

PULL #1

585

Deadlift

3 rep Max

630

Deadlift

1 rep Max

480 RPE 8-9

Deadlift Stiff Leg Deadlift

4x6 3x10

555 RPE 8-9

Deadlift Stiff Leg Deadlift

4x2 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 Hammer Curl

3x10

RPE 8-9

Seated Hammer Curl

3x10

* Add weight on pull ups as needed

LEGS #2

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

LEGS #2

450

Squat

3 rep Max

430

Squat

5 rep Max

400 RPE 8-9

Squat Romanian DL

4x8 3x10

360 RPE 8-9

Squat Romanian DL

4x12 3x10

RPE 8-9

Lunges

3x10 each leg

RPE 8-9

Lunges

3x10 each leg

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

PUSH #2

PUSH #2

190

OHP

5 rep Max

180

OHP

1 rep Max

160 RPE 8-9

OHP BB Incline

4x12 3x12

140 RPE 8-9

OHP BB Incline

4x4 3x4

RPE 8-9

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

DB tricep extensions

3x10

RPE 8-9

Skull Crusher

3x10

RPE 8-9

Skull Crusher

3x10

PULL #2

PULL #2

625

Deadlift

1 rep Max

660

Deadlift

5 rep Max

565

Deadlift

4x2

630

Deadlift

4x10

RPE 8-9

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 Hammer Curl

3x10

RPE 8-9

Seated Hammer Curl

3x10

* Add weight on pull ups as needed

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

Week 9 LEGS #1 455

Squat

3 rep Max

430

405 RPE 8-9

Squat Romanian DL

4x8 3x10

360 RPE 8-9

RPE 8-9

Lunges

3x10 each leg

RPE 8-9

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

RPE 8-9

PUSH #1 340

Bench

5 rep Max

320

280 RPE 8-9

Bench Push Press

4x12 3x12

245 RPE 8-9

RPE 8-9

Weighted Dips

3x10

RPE 8-9

RPE 8-9

DB flyes or Pec Deck

3x10

RPE 8-9

RPE 8-9

DB laterals

3x10

RPE 8-9

RPE 8-9

Skull Crusher

3x10

RPE 8-9

RPE 8-9

DB tricep extensions

3x10

RPE 8-9

PULL #1 660

Deadlift

5 rep Max

595

630 RPE 8-9

Deadlift Stiff Leg Deadlift

4x10 3x10

485 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 Hammer Curl

3x10

RPE 8-9

should be done from a 2-

LEGS #2 410

Squat

1 rep Max

455

310 RPE 8-9

Squat Romanian DL

4x4 3x10

405 RPE 8-9

RPE 8-9

Lunges

3x10 each leg

RPE 8-9

RPE 8-9

Glute Ham Raise or Reverse Hyper

3x10

RPE 8-9

PUSH #2 200

OHP

3 rep Max

190

185 RPE 8-9

OHP BB Incline

4x8 3x8

165 RPE 8-9

RPE 8-9

DB Laterals

3x10

RPE 8-9

RPE 8-9

Weighted Dips

3x10

RPE 8-9

RPE 8-9

DB tricep extensions

3x10

RPE 8-9

RPE 8-9

Skull Crusher

3x10

RPE 8-9

PULL #2 595

Deadlift

3 rep Max

630

520

Deadlift

4x6

570

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 Hammer Curl

3x10

RPE 8-9

should be done from a 2-