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David Laid Dup Program

The document outlines David Laid's DUP (Daily Undulating Periodization) training program over 7 weeks. It includes maximum lift weights and details of exercises, sets, reps, and progression for each week in the areas of legs, push, and pull. The program alternates between higher weight lower rep work and lower weight higher rep work each week to continually challenge the body.

Uploaded by

Nishil Mutha
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© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
1K views

David Laid Dup Program

The document outlines David Laid's DUP (Daily Undulating Periodization) training program over 7 weeks. It includes maximum lift weights and details of exercises, sets, reps, and progression for each week in the areas of legs, push, and pull. The program alternates between higher weight lower rep work and lower weight higher rep work each week to continually challenge the body.

Uploaded by

Nishil Mutha
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Squat Max 50kgs

Bench Max 65kgs


Deadlif Max 100kgs

OHP Max 60kgs

Week 1
Legs 1
Squat 5 rep Max
Squat 4x12
R!anian DL "x1#
Lunges "x1# each leg
$lute Ha! Raise r Re%erse H&per "x1#
x1#

Push 1
Bench 1 rep Max
Bench 4x4
Push Press "x4
'eighted Dips "x1#
DB (&es r Pec Dec) "x1#
DB laterals "x1#
S)ull *rusher "x1#
DB tricep extensins "x1#

Pull 1
Deadlif " rep !ax
Deadlif 4x+
S,- Leg Deadlif "x1#
Pull .ps "x/01#
ates R "x1#
Shrugs "x1#
Bar3ell *url "x1#
Seated Ha!!er *url "x1#
 dd eight n pull ups as needed
Legs 2
Squat "rep Max
Squat 4x/
R!anian DL "x1#
Lunges "x1# each leg
$lute Ha! Raise r Re%erse H&per "x1#
x1#

Push 2 OHP 5 rep Max


OHP 4x12
BB 6ncline Bench "x12
DB Laterals
Laterals "x1#
'eighted Dips "x1#
DB tricep extensins "x1#
S)ull *rusher "x1#

Pull 2
Deadlif 1 rep Max
Deadlif 4x2
S,- LDL "x1#
Pull .ps "x/01#
ates R "x1#
Shrugs "x1#
Bar3ell *url "x1#
Seated Ha!!er *url "x1#
 dd eight n pull ups as needed

Week 4
Legs 1
Squat 5 rep Max
Squat 4x12
R!anian DL "x1#
Lunges "x1# each leg
$lute Ha! Raise r Re%erse H&per "x1#
x1#

Push 1
Bench 1 rep Max
Bench 4x4
Push Press "x4
'eighted Dips "x1#
DB (&es r Pec Dec) "x1#
DB laterals "x1#
S)ull *rusher "x1#
DB tricep extensins "x1#

Pull 1
Deadlif " rep !ax
Deadlif 4x+
S,- Leg Deadlif "x1#
Pull .ps "x/01#
ates R "x1#
Shrugs "x1#
Bar3ell *url "x1#
Seated Ha!!er *url "x1#
 dd eight n pull ups as needed
Legs 2
Squat "rep Max
Squat 4x/
R!anian DL "x1#
Lunges "x1# each leg
$lute Ha! Raise r Re%erse H&per "x1#
x1#

Push 2 OHP 5 rep Max


OHP 4x12
BB 6ncline Bench "x12
DB Laterals
Laterals "x1#
'eighted Dips "x1#
DB tricep extensins "x1#
S)ull *rusher "x1#

Pull 2
Deadlif 1 rep Max
Deadlif 4x2
S,- LDL "x1#
Pull .ps "x/01#
ates R "x1#
Shrugs "x1#
Bar3ell *url "x1#
Seated Ha!!er *url "x1#
 dd eight n pull ups as needed

Week 7
Legs 1
Squat 5 rep Max
Squat 4x12
R!anian DL "x1#
Lunges "x1# each leg
$lute Ha! Raise r Re%erse H&per "x1#
x1#

Push 1
Bench 1 rep Max
Bench 4x4
Push Press "x4
'eighted Dips "x1# "x1#
DB (&es r Pec Dec) "x1#
DB laterals "x1#
S)ull *rusher "x1#
DB tricep extensins "x1#

Pull 1
Deadlif " rep !ax
Deadlif 4x+
S,- Leg Deadlif "x1#
Pull .ps "x/01#
ates R "x1#
Shrugs "x1#
Bar3ell *url "x1#
Seated Ha!!er *url "x1#
 dd eight n pull ups as needed
Legs 2
Squat "rep Max
Squat 4x/
R!anian DL "x1#
Lunges "x1# each leg
$lute Ha! Raise r Re%erse H&per "x1#
x1#

Push 2 OHP 5 rep Max


OHP 4x12
BB 6ncline Bench "x12
DB Laterals
Laterals "x1#
'eighted Dips "x1#
DB tricep extensins "x1#
S)ull *rusher "x1#

Pull 2
Deadlif 1 rep Max
Deadlif 4x2
S,- LDL "x1#
Pull .ps "x/01#
ates R "x1#
Shrugs "x1#
Bar3ell *url "x1#
Seated Ha!!er *url "x1#
 dd eight n pull ups as needed
David Laid DUP Program

Week 2

Squat 1 rep Max


Squat 4x4
R!anian DL "x1#
Lunges "x1# each leg
$lute Ha! Raise r Re%erse H&per "x1#

Bench " rep Max


Bench 4x/
Push Press "x/
'eighted Dips "x1#
DB (&es r Pec Dec) "x1#
DB laterals "x1#
S)ull *rusher "x1#
DB 7ricep extensins "x1# "x1#

Deadlif 1 rep Max


Deadlif 4x2
S,- LDL "x1#
Pull .ps "x/01#
ates
ates R "x1#
Shrugs "x1#
Bar3ell *url "x1#
Seated Ha!!er *url "x1#
S,- Leg Deads shuld 3e dne 8r! a 20"9 de:cit

Squat 5 rep Max


Squat 4x12
R!anian DL "x1#
Lunges "x1# each leg
$lute Ha! Raise r Re%erse H&per "x1#

OHP 1 rep Max


OHP 4x4
BB 6ncline "x4
DB Laterals
Laterals "x1#
eighted dips "x1#
DB 7ricep
7ricep extensins "x1#
S)ull *rusher "x1#

Deadlif 5 rep Max


Deadlif 4x1#
S,- LDL "x1#
Pull .ps "x/01#
ates
ates R "x1#
Shrugs "x1#
Bar3ell *url "x1#
Seated Ha!!er *url "x1#
S,- Leg Deads shuld 3e dne 8r! a 20"9 de:cit

Week 5

Squat 1 rep Max


Squat 4x4
R!anian DL "x1#
Lunges "x1# each leg
$lute Ha! Raise r Re%erse H&per "x1#

Bench " rep Max


Bench 4x/
Push Press "x/
'eighted Dips "x1#
DB (&es r Pec Dec) "x1#
DB Laterals
Laterals "x1#
S)ull *rusher "x1#
DB 7ricep
7ricep extensins "x1#

Deadlif 1 rep Max


Deadlif 4x2
S,- LDL "x1#
Pull .ps "x/01#
ates
ates R "x1#
Shrugs "x1#
Bar3ell *url "x1#
Seated Ha!!er *url "x1#
S,- Leg Deads shuld 3e dne 8r! a 20"9 de:cit

Squat 5 rep Max


Squat 4x12
R!anian DL "x1#
Lunges "x1# each leg
$lute Ha! Raise r Re%erse H&per "x1#

OHP 1 rep Max


OHP 4x4
BB 6ncline "x4
DB Laterals
Laterals "x1#
eighted dips "x1#
DB 7ricep
7ricep extensins "x1#
S)ull *rusher "x1#

Deadlif 5 rep Max


Deadlif 4x1#
S,- LDL "x1#
Pull .ps "x/01#
ates
ates R "x1#
Shrugs "x1#
Bar3ell *url "x1#
Seated Ha!!er *url "x1#
S,- Leg Deads shuld 3e dne 8r! a 20"9 de:cit

Week 8

Squat 1 rep Max


Squat 4x4
R!anian DL "x1#
Lunges "x1# each leg
$lute Ha! Raise r Re%erse H&per "x1#

Bench " rep Max


Bench 4x/
Push Press "x/
'eighted Dips "x1#
DB (&es r Pec Dec) "x1#
DB Laterals
Laterals "x1#
S)ull *rusher "x1#
DB 7ricep
7ricep extensins "x1#

Deadlif 1 rep Max


Deadlif 4x2
S,- LDL "x1#
Pull .ps "x/01#
ates
ates R "x1#
Shrugs "x1#
Bar3ell *url "x1#
Seated Ha!!er *url "x1#
S,- Leg Deads shuld 3e dne 8r! a 20"9 de:cit

Squat 5 rep Max


Squat 4x12
R!anian DL "x1#
Lunges "x1# each leg
$lute Ha! Raise r Re%erse H&per "x1#

OHP 1 rep Max


OHP 4x4
BB 6ncline "x4
DB Laterals
Laterals "x1#
eighted dips "x1#
DB 7ricep
7ricep extensins "x1#
S)ull *rusher "x1#

Deadlif 5 rep Max


Deadlif 4x1#
S,- LDL "x1#
Pull .ps "x/01#
ates
ates R "x1#
Shrugs "x1#
Bar3ell *url "x1#
Seated Ha!!er *url "x1#
S,- Leg Deads shuld 3e dne 8r! a 20"9 de:cit
Week 3

Squat "rep Max


Squat 4x/
R!anian DL "x1#
Lunges "x1# each leg
$lute Ha! Raise r Re%erse
Re%erse H "x1#

Bench 5 rep Max


Bench 4x12
Push Press "x12
'eighted Dips "x1#
DB (&es r Pec Dec) "x1#
DB Laterals
Laterals "x1#
S)ull *rusher "x1#
DB 7rice
ricep
p exte
xtensi
nsins
ns "x1#
"x1# "x1#
"x1#

Deadlif 5 rep Max


Deadlif 4x1#
S,- LDL "x1#
Pull .ps "x/01#
ates R "x1#
Shrugs "x1#
Bar3ell *url "x1#
Seated Ha!!er *url "x1#

Squat 1 rep Max


Squat 4x4
R!anian DL "x1#
Lunges "x1# each leg
$lute Ha! Raise r Re%erse
Re%erse H "x1#

OHP " rep Max


OHP 4x/
BB 6ncline "x/
DB Laterals
Laterals "x1#
eighted dips "x1#
DB 7ricep extensins "x1#
S)ull *rusher "x1#

Deadlif " rep !ax


Deadlif 4x+
S,- Leg Deadlif "x1#
Pull .ps "x/01#
ates R "x1#
Shrugs "x1#
Bar3ell *url "x1#
Seated Ha!!er *url "x1#

Week 6

Squat "rep Max


Squat 4x/
R!anian DL "x1#
Lunges "x1# each leg
$lute Ha! Raise r Re%erse
Re%erse H "x1#

Bench 5 rep Max


Bench 4x12
Push Press "x12
'eighted Dips "x1#
DB (&es r Pec Dec) "x1#
DB Laterals
Laterals "x1#
S)ull *rusher "x1#
DB 7ricep extensins "x1#

Deadlif 5 rep Max


Deadlif 4x1#
S,- LDL "x1#
Pull .ps "x/01#
ates R "x1#
Shrugs "x1#
Bar3ell *url "x1#
Seated Ha!!er *url "x1#

Squat 1 rep Max


Squat 4x4
R!anian DL "x1#
Lunges "x1# each leg
$lute Ha! Raise r Re%erse
Re%erse H "x1#

OHP " rep Max


OHP 4x/
BB 6ncline "x/
DB Laterals
Laterals "x1#
eighted dips "x1#
DB 7ricep extensins "x1#
S)ull *rusher "x1#

Deadlif " rep !ax


Deadlif 4x+
S,- Leg Deadlif "x1#
Pull .ps "x/01#
ates R "x1#
Shrugs "x1#
Bar3ell *url "x1#
Seated Ha!!er *url "x1#

Week 9

Squat "rep Max


Squat 4x/
R!anian DL "x1#
Lunges "x1# each leg
$lute Ha! Raise r Re%erse
Re%erse H "x1#

Bench 5 rep Max


Bench 4x12
Push Press "x12
'eighted Dips "x1#
DB (&es r Pec Dec) "x1#
DB Laterals
Laterals "x1#
S)ull *rusher "x1#
DB 7ricep extensins "x1#

Deadlif 5 rep Max


Deadlif 4x1#
S,- LDL "x1#
Pull .ps "x/01#
ates R "x1#
Shrugs "x1#
Bar3ell *url "x1#
Seated Ha!!er *url "x1#

Squat 1 rep Max


Squat 4x4
R!anian DL "x1#
Lunges "x1# each leg
$lute Ha! Raise r Re%erse
Re%erse H "x1#

OHP " rep Max


OHP 4x/
BB 6ncline "x/
DB Laterals
Laterals "x1#
eighted dips "x1#
DB 7ricep extensins "x1#
S)ull *rusher "x1#

Deadlif " rep !ax


Deadlif 4x+
S,- Leg Deadlif "x1#
Pull .ps "x/01#
ates R "x1#
Shrugs "x1#
Bar3ell *url "x1#
Seated Ha!!er *url "x1#

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