David Laid DUP Program

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Citation preview

Squat Max Bench Max Deadlift Max OHP Max Week 1 Legs 1 Squat Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper

5 rep Max 4x12 3x10 3x10 each leg 3x10

Bench Bench Push Press Weighted Dips DB flyes or Pec Deck DB laterals Skull Crusher DB tricep extensions 3x10

1 rep Max 4x4 3x4 3x10 3x10 3x10 3x10

Deadlift Deadlift Stiff Leg Deadlift Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl * Add weight on pull ups as needed

3 rep max 4x6 3x10 3x8-10 3x10 3x10 3x10 3x10

Squat Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper

3rep Max 4x8 3x10 3x10 each leg 3x10

OHP OHP BB Incline Bench DB Laterals

5 rep Max 4x12 3x12 3x10

Push 1

Pull 1

Legs 2

Push 2

Weighted Dips DB tricep extensions Skull Crusher

3x10 3x10 3x10

Deadlift Deadlift Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl * Add weight on pull ups as needed

1 rep Max 4x2 3x10 3x8-10 3x10 3x10 3x10 3x10

Squat Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper

5 rep Max 4x12 3x10 3x10 each leg 3x10

Bench Bench Push Press Weighted Dips DB flyes or Pec Deck DB laterals Skull Crusher DB tricep extensions

1 rep Max 4x4 3x4 3x10 3x10 3x10 3x10 3x10

Deadlift Deadlift Stiff Leg Deadlift Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl * Add weight on pull ups as needed

3 rep max 4x6 3x10 3x8-10 3x10 3x10 3x10 3x10

Squat

3rep Max

Pull 2

Week 4 Legs 1

Push 1

Pull 1

Legs 2

Push 2

Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper

4x8 3x10 3x10 each leg 3x10

OHP OHP BB Incline Bench DB Laterals Weighted Dips DB tricep extensions Skull Crusher

5 rep Max 4x12 3x12 3x10 3x10 3x10 3x10

Deadlift Deadlift Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl * Add weight on pull ups as needed

1 rep Max 4x2 3x10 3x8-10 3x10 3x10 3x10 3x10

Squat Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper

5 rep Max 4x12 3x10 3x10 each leg 3x10

Bench Bench Push Press Weighted Dips 3x10 DB flyes or Pec Deck DB laterals Skull Crusher DB tricep extensions

1 rep Max 4x4 3x4 3x10 3x10 3x10 3x10 3x10

Deadlift Deadlift

3 rep max 4x6

Pull 2

Week 7 Legs 1

Push 1

Pull 1

Stiff Leg Deadlift Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl * Add weight on pull ups as needed

3x10 3x8-10 3x10 3x10 3x10 3x10

Squat Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper

3rep Max 4x8 3x10 3x10 each leg 3x10

OHP OHP BB Incline Bench DB Laterals Weighted Dips DB tricep extensions Skull Crusher

5 rep Max 4x12 3x12 3x10 3x10 3x10 3x10

Deadlift Deadlift Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl * Add weight on pull ups as needed

1 rep Max 4x2 3x10 3x8-10 3x10 3x10 3x10 3x10

Legs 2

Push 2

Pull 2

David Laid DUP Program

Week 2 Squat Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper

1 rep Max 4x4 3x10 3x10 each leg 3x10

Bench Bench Push Press Weighted Dips DB flyes or Pec Deck DB laterals Skull Crusher DB Tricep extensions 3x10

3 rep Max 4x8 3x8 3x10 3x10 3x10 3x10 3x10

Deadlift Deadlift Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl Stiff Leg Deads should be done from a 2-3" deficit

1 rep Max 4x2 3x10 3x8-10 3x10 3x10 3x10 3x10

Squat Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper

5 rep Max 4x12 3x10 3x10 each leg 3x10

OHP OHP BB Incline DB Laterals

1 rep Max 4x4 3x4 3x10

weighted dips DB Tricep extensions Skull Crusher

3x10 3x10 3x10

Deadlift Deadlift Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl Stiff Leg Deads should be done from a 2-3" deficit

5 rep Max 4x10 3x10 3x8-10 3x10 3x10 3x10 3x10

Squat Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper

1 rep Max 4x4 3x10 3x10 each leg 3x10

Bench Bench Push Press Weighted Dips DB flyes or Pec Deck DB Laterals Skull Crusher DB Tricep extensions

3 rep Max 4x8 3x8 3x10 3x10 3x10 3x10 3x10

Deadlift Deadlift Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl Stiff Leg Deads should be done from a 2-3" deficit

1 rep Max 4x2 3x10 3x8-10 3x10 3x10 3x10 3x10

Squat

5 rep Max

Week 5

Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper

4x12 3x10 3x10 each leg 3x10

OHP OHP BB Incline DB Laterals weighted dips DB Tricep extensions Skull Crusher

1 rep Max 4x4 3x4 3x10 3x10 3x10 3x10

Deadlift Deadlift Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl Stiff Leg Deads should be done from a 2-3" deficit

5 rep Max 4x10 3x10 3x8-10 3x10 3x10 3x10 3x10

Squat Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper

1 rep Max 4x4 3x10 3x10 each leg 3x10

Bench Bench Push Press Weighted Dips DB flyes or Pec Deck DB Laterals Skull Crusher DB Tricep extensions

3 rep Max 4x8 3x8 3x10 3x10 3x10 3x10 3x10

Deadlift Deadlift

1 rep Max 4x2

Week 8

Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl Stiff Leg Deads should be done from a 2-3" deficit

3x10 3x8-10 3x10 3x10 3x10 3x10

Squat Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper

5 rep Max 4x12 3x10 3x10 each leg 3x10

OHP OHP BB Incline DB Laterals weighted dips DB Tricep extensions Skull Crusher

1 rep Max 4x4 3x4 3x10 3x10 3x10 3x10

Deadlift Deadlift Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl Stiff Leg Deads should be done from a 2-3" deficit

5 rep Max 4x10 3x10 3x8-10 3x10 3x10 3x10 3x10

Week 3 Squat 3rep Max Squat 4x8 Romanian DL 3x10 Lunges 3x10 each leg Glute Ham Raise or Reverse Hy3x10

Bench Bench Push Press Weighted Dips DB flyes or Pec Deck DB Laterals Skull Crusher DB Tricep extensions 3x10

5 rep Max 4x12 3x12 3x10 3x10 3x10 3x10 3x10

Deadlift Deadlift Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl

5 rep Max 4x10 3x10 3x8-10 3x10 3x10 3x10 3x10

Squat 1 rep Max Squat 4x4 Romanian DL 3x10 Lunges 3x10 each leg Glute Ham Raise or Reverse Hy3x10 OHP OHP BB Incline DB Laterals

3 rep Max 4x8 3x8 3x10

weighted dips DB Tricep extensions Skull Crusher

3x10 3x10 3x10

Deadlift Deadlift Stiff Leg Deadlift Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl

3 rep max 4x6 3x10 3x8-10 3x10 3x10 3x10 3x10

Week 6 Squat 3rep Max Squat 4x8 Romanian DL 3x10 Lunges 3x10 each leg Glute Ham Raise or Reverse Hy3x10

Bench Bench Push Press Weighted Dips DB flyes or Pec Deck DB Laterals Skull Crusher DB Tricep extensions

5 rep Max 4x12 3x12 3x10 3x10 3x10 3x10 3x10

Deadlift Deadlift Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl

5 rep Max 4x10 3x10 3x8-10 3x10 3x10 3x10 3x10

Squat

1 rep Max

Squat 4x4 Romanian DL 3x10 Lunges 3x10 each leg Glute Ham Raise or Reverse Hy3x10 OHP OHP BB Incline DB Laterals weighted dips DB Tricep extensions Skull Crusher

3 rep Max 4x8 3x8 3x10 3x10 3x10 3x10

Deadlift Deadlift Stiff Leg Deadlift Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl

3 rep max 4x6 3x10 3x8-10 3x10 3x10 3x10 3x10

Week 9 Squat 3rep Max Squat 4x8 Romanian DL 3x10 Lunges 3x10 each leg Glute Ham Raise or Reverse Hy3x10

Bench Bench Push Press Weighted Dips DB flyes or Pec Deck DB Laterals Skull Crusher DB Tricep extensions

5 rep Max 4x12 3x12 3x10 3x10 3x10 3x10 3x10

Deadlift Deadlift

5 rep Max 4x10

Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl

3x10 3x8-10 3x10 3x10 3x10 3x10

Squat 1 rep Max Squat 4x4 Romanian DL 3x10 Lunges 3x10 each leg Glute Ham Raise or Reverse Hy3x10 OHP OHP BB Incline DB Laterals weighted dips DB Tricep extensions Skull Crusher

3 rep Max 4x8 3x8 3x10 3x10 3x10 3x10

Deadlift Deadlift Stiff Leg Deadlift Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl

3 rep max 4x6 3x10 3x8-10 3x10 3x10 3x10 3x10