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David Laid DUP Program - Google Drive

This document contains a 4-week strength training program. Week 1 includes a squat and bench press 1 rep max test followed by 4 sets of lower reps for those lifts. Auxiliary exercises include romanian deadlifts, lunges, glute ham raises, push presses, weighted dips, flyes, and lateral raises done for 3 sets of 10 reps with an RPE of 8-9.

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Alex DN
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410 views1 page

David Laid DUP Program - Google Drive

This document contains a 4-week strength training program. Week 1 includes a squat and bench press 1 rep max test followed by 4 sets of lower reps for those lifts. Auxiliary exercises include romanian deadlifts, lunges, glute ham raises, push presses, weighted dips, flyes, and lateral raises done for 3 sets of 10 reps with an RPE of 8-9.

Uploaded by

Alex DN
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Copy of David Laid DUP Pro…

Sheet1
A B C D
1 DUP PROGRAM
2 SET YOUR CURRENT PB'S
3 Squat Max 315
4 Bench Max 365
5 Deadlift Max 675
6 OHP Max 205
7
8 Week 1
9 LEGS #1
Squat 5 rep Max 270
10

11 Squat 4x12 205


Romanian DL 3x10 RPE 8-9
12

Lunges 3x10 each RPE 8-9


13 leg

Glute Ham Raise or 3x10 RPE 8-9


Reverse Hyper
14

15 PUSH #1
Bench 1 rep Max 345
16

17 Bench 4x4 310


Push Press 3x4 RPE 8-9
18

Weighted Dips 3x10 RPE 8-9


19

DB flyes or Pec 3x10 RPE 8-9


20
Deck
DB laterals 3x10 RPE 8-9
21
:

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