Scribd
Upload
250 views

David Laid DUP Program - LiftVault - Com - Google Sheets

The document provides a 6 week strength training program with exercises divided into legs, push, and pull sessions for each week. It includes exercises, sets, reps, and weight or resistance for each exercise over the 6 weeks with the weights and reps increasing each week to progressively overload muscles and increase strength. The program aims to increase key lifts like squat, bench press, and lat pulldowns according to the starting max weights listed at the top.

Uploaded by

Mayank Pokhriyal
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
250 views

David Laid DUP Program - LiftVault - Com - Google Sheets

The document provides a 6 week strength training program with exercises divided into legs, push, and pull sessions for each week. It includes exercises, sets, reps, and weight or resistance for each exercise over the 6 weeks with the weights and reps increasing each week to progressively overload muscles and increase strength. The program aims to increase key lifts like squat, bench press, and lat pulldowns according to the starting max weights listed at the top.

Uploaded by

Mayank Pokhriyal
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
You are on page 1/ 15

To make your own copy: Log in to a Google Account --> Access desired sheet -->

DUP PROGRAM
SET YOUR CURRENT PB'S CHANGE THESE VALUES as of 17.12.20
Squat Max 60 kg
Bench Max 55
Lat Pulldown Max 42.5
OHP Max 20 kg each side

Week 1 Week 2
LEGS #1 LEGS #1
Squat 5 rep Max 50 Squat 1 rep Max

Squat 4x12 40 Squat 4x4


Romanian DL 3x10 RPE 8-9 Romanian 3x8
DL
Leg Press 3x10 each RPE 8-9 Leg Press 3x10 each
leg leg

Calf Raise Plate 3x10 RPE 8-9 Calf Raise 3x10


loaded Plate loaded
PUSH #1 PUSH #1
Bench 1 rep Max 50 Bench 3 rep Max

Bench 4x4 45 Bench 4x8


Seated OHP 3x4 RPE 8-9 Seated OHP 3x8

Weighted Dips 3x10 RPE 8-9 Weighted 3x10


Dips
DB flyes or Pec Deck 3x10 RPE 8-9 DB flyes or 3x10
Pec Deck
DB laterals 3x10 RPE 8-9 DB laterals 3x10

Skull Crusher 3x10 RPE 8-9 Skull 3x10


Crusher
DB tricep extensions 3x10 RPE 8-9 DB tricep 3x10
extensions
PULL #1 PULL #1

Lat Pulldown 4x6 35 Bent Over 4x8


SM
Bent Over Rows SM 3x10 RPE 8-9 Lat 3x10
Pulldown
Rowing Machine 3x8-10 RPE 8-9 Rowing 3x8-10
Machine
Lat Pullovers 3x10 RPE 8-9 Lat 3x10
Pullovers
Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10

Hammer curl 3x10 RPE 8-9 Hammer 3x10


curl

LEGS #2 LEGS #2
Squat 3 rep Max 55 Squat 5 rep Max

Squat 4x8 45 Squat 4x12


Romanian DL 3x10 RPE 8-9 Romanian 3x5
DL
Leg Press 3x10 each RPE 8-9 Leg Press 3x10 each
leg leg

Calf Raise Plate 3x10 RPE 8-9 Calf Raise 3x10


loaded Plate loaded
PUSH #2 PUSH #2
OHP 5 rep Max 15 OHP 1 rep Max

OHP 4x12 15 OHP 4x4


Flat DB bench 3x12 RPE 8-9 BB Incline 3x4

DB Laterals 3x10 RPE 8-9 DB Laterals 3x10

Weighted Dips 3x10 RPE 8-9 Weighted 3x10


Dips
DB tricep extensions 3x10 RPE 8-9 DB tricep 3x10
extensions
Skull Crusher 3x10 RPE 8-9 Skull 3x10
Crusher
PULL #2 PULL #2

Lat Pulldown 4x8 40 Lat 4x10


Pulldown
Bent Over Rows SM 3x10 RPE 8-9 Bent Over 3x10
Rows SM
Rowing Machine 3x8-10 RPE 8-9 Rowing 3x8-10
Machine
Lat Pullovers 3x10 RPE 8-9 Lat 3x10
Pullovers

Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10


Hammer curl 3x10 RPE 8-9 Hammer 3x10
curl
File --> Copy) *full details here* - Thanks, Lift Vault

22

Week 3 Week 4
LEGS #1 LEGS #1
55 Squat 3 rep Max 55 Squat 5 rep Max

50 Squat 4x8 45 Squat 4x12


RPE 8-9 Romanian 4x5 RPE 8-9 Romanian 3x10
DL DL
RPE 8-9 Leg Press 3x10 each RPE 8-9 Leg Press 3x10 each
leg leg

RPE 8-9 Calf Raise 3x10 RPE 8-9 Calf Raise 3x10
Plate loaded Plate loaded
PUSH #1 PUSH #1
50 Bench 5 rep Max 45 Bench 1 rep Max

40 Bench 4x12 35 Bench 4x4


RPE 8-9 Seated OHP 3x12 RPE 8-9 Seated OHP 3x4

RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10


Dips Dips
RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or 3x10
Pec Deck Pec Deck
RPE 8-9 DB laterals 3x10 RPE 8-9 DB laterals 3x10

RPE 8-9 Skull 3x10 RPE 8-9 Skull 3x10


Crusher Crusher
RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10
extensions extensions
PULL #1 PULL #1

40 Lat 4x10 30 Bent Over 4x6


Pulldown SM
RPE 8-9 Bent Over 3x10 RPE 8-9 Lat 3x10
Rows SM Pulldown
RPE 8-9 Rowing 3x8-10 RPE 8-9 Rowing 3x8-10
Machine Machine
RPE 8-9 Lat 3x10 RPE 8-9 Lat 3x10
Pullovers Pullovers
RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10

RPE 8-9 Hammer 3x10 RPE 8-9 Hammer 3x10


curl curl

LEGS #2 LEGS #2
50 Squat 1 rep Max 55 Squat 3 rep Max

40 Squat 4x4 50 Squat 4x8


RPE 8-9 Romanian 3x8 RPE 8-9 Romanian 3x10
DL DL
RPE 8-9 Leg Press 3x10 each RPE 8-9 Leg Press 3x10 each
leg leg

RPE 8-9 Calf Raise 3x10 RPE 8-9 Calf Raise 3x10
Plate loaded Plate loaded
PUSH #2 PUSH #2
20 OHP 3 rep Max 20 OHP 5 rep Max

20 OHP 4x8 15 OHP 4x12


RPE 8-9 BB Incline 3x8 RPE 8-9 BB Incline 3x12

RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10

RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10


Dips Dips
RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10
extensions extensions
RPE 8-9 Skull 3x10 RPE 8-9 Skull 3x10
Crusher Crusher
PULL #2 PULL #2

30 Lat 4x6 35 Lat 4x8


Pulldown Pulldown
RPE 8-9 Bent Over 3x10 RPE 8-9 Bent Over 3x10
Rows SM Rows SM
RPE 8-9 Rowing 3x8-10 RPE 8-9 Rowing 3x8-10
Machine Machine
RPE 8-9 Lat 3x10 RPE 8-9 Lat 3x10
Pullovers Pullovers

RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10
RPE 8-9 Hammer 3x10 RPE 8-9 Hammer 3x10
curl curl
Week 5 Week 6
LEGS #1 LEGS #1
50 Squat 1 rep Max 60 Squat 3 rep Max

40 Squat 4x4 50 Squat 4x8


RPE 8-9 Romanian 3x8 RPE 8-9 Romanian 4x5
DL DL
RPE 8-9 Leg Press 3x10 each RPE 8-9 Leg Press 3x10 each
leg leg

RPE 8-9 Calf Raise 3x10 RPE 8-9 Calf Raise 3x10
Plate loaded Plate loaded
PUSH #1 PUSH #1
55 Bench 3 rep Max 50 Bench 5 rep Max

45 Bench 4x8 40 Bench 4x12


RPE 8-9 Seated OHP 3x8 RPE 8-9 Seated OHP 3x12

RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10


Dips Dips
RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or 3x10
Pec Deck Pec Deck
RPE 8-9 DB laterals 3x10 RPE 8-9 DB laterals 3x10

RPE 8-9 Skull 3x10 RPE 8-9 Skull 3x10


Crusher Crusher
RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10
extensions extensions
PULL #1 PULL #1

35 Lat 4x8 40 Bent Over 4x10


Pulldown SM
RPE 8-9 Bent Over 3x10 RPE 8-9 Lat 3x10
Rows SM Pulldown
RPE 8-9 Rowing 3x8-10 RPE 8-9 Rowing 3x8-10
Machine Machine
RPE 8-9 Lat 3x10 RPE 8-9 Lat 3x10
Pullovers Pullovers
RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10

RPE 8-9 Hammer 3x10 RPE 8-9 Hammer 3x10


curl curl

LEGS #2 LEGS #2
55 Squat 5 rep Max 50 Squat 1 rep Max

45 Squat 4x12 40 Squat 4x4


RPE 8-9 Romanian 3x5 RPE 8-9 Romanian 3x8
DL DL
RPE 8-9 Leg Press 3x10 each RPE 8-9 Leg Press 3x10 each
leg leg

RPE 8-9 Calf Raise 3x10 RPE 8-9 Calf Raise 3x10
Plate loaded Plate loaded
PUSH #2 PUSH #2
15 OHP 1 rep Max 20 OHP 3 rep Max

15 OHP 4x4 20 OHP 4x8


RPE 8-9 BB Incline 3x4 RPE 8-9 BB Incline 3x8

RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10

RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10


Dips Dips
RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10
extensions extensions
RPE 8-9 Skull 3x10 RPE 8-9 Skull 3x10
Crusher Crusher
PULL #2 PULL #2

40 Lat 4x10 30 Lat 4x6


Pulldown Pulldown
RPE 8-9 Bent Over 3x10 RPE 8-9 Bent Over 3x10
Rows SM Rows SM
RPE 8-9 Rowing 3x8-10 RPE 8-9 Rowing 3x8-10
Machine Machine
RPE 8-9 Lat 3x10 RPE 8-9 Lat 3x10
Pullovers Pullovers

RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10
RPE 8-9 Hammer 3x10 RPE 8-9 Hammer 3x10
curl curl
Week 7 Week 8
LEGS #1 LEGS #1
55 Squat 5 rep Max 55 Squat 1 rep Max

45 Squat 4x12 40 Squat 4x4


RPE 8-9 Romanian 3x10 RPE 8-9 Romanian 3x8
DL DL
RPE 8-9 Leg Press 3x10 each RPE 8-9 Leg Press 3x10 each
leg leg

RPE 8-9 Calf Raise 3x10 RPE 8-9 Calf Raise 3x10
Plate loaded Plate loaded
PUSH #1 PUSH #1
50 Bench 1 rep Max 55 Bench 3 rep Max

35 Bench 4x4 50 Bench 4x8


RPE 8-9 Seated OHP 3x4 RPE 8-9 Seated OHP 3x8

RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10


Dips Dips
RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or 3x10
Pec Deck Pec Deck
RPE 8-9 DB laterals 3x10 RPE 8-9 DB laterals 3x10

RPE 8-9 Skull 3x10 RPE 8-9 Skull 3x10


Crusher Crusher
RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10
extensions extensions
PULL #1 PULL #1

30 Lat 4x6 35 Bent Over 4x12


Pulldown SM
RPE 8-9 Bent Over 3x10 RPE 8-9 Lat 3x10
Rows SM Pulldown
RPE 8-9 Rowing 3x8-10 RPE 8-9 Rowing 3x8-10
Machine Machine
RPE 8-9 Lat 3x10 RPE 8-9 Lat 3x10
Pullovers Pullovers
RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10

RPE 8-9 Hammer 3x10 RPE 8-9 Hammer 3x10


curl curl

LEGS #2 LEGS #2
60 Squat 3 rep Max 55 Squat 5 rep Max

50 Squat 4x8 45 Squat 4x12


RPE 8-9 Romanian 3x10 RPE 8-9 Romanian 3x5
DL DL
RPE 8-9 Leg Press 3x10 each RPE 8-9 Leg Press 3x10 each
leg leg

RPE 8-9 Calf Raise 3x10 RPE 8-9 Calf Raise 3x10
Plate loaded Plate loaded
PUSH #2 PUSH #2
20 OHP 5 rep Max 20 OHP 1 rep Max

15 OHP 4x12 15 OHP 4x4


RPE 8-9 BB Incline 3x12 RPE 8-9 BB Incline 3x4

RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10

RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10


Dips Dips
RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10
extensions extensions
RPE 8-9 Skull 3x10 RPE 8-9 Skull 3x10
Crusher Crusher
PULL #2 PULL #2

35 Lat 4x12 40 Lat 4x10


Pulldown Pulldown
RPE 8-9 Bent Over 3x10 RPE 8-9 Bent Over 3x10
Rows SM Rows SM
RPE 8-9 Rowing 3x8-10 RPE 8-9 Rowing 3x8-10
Machine Machine
RPE 8-9 Lat 3x10 RPE 8-9 Lat 3x10
Pullovers Pullovers

RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10
RPE 8-9 Hammer 3x10 RPE 8-9 Hammer 3x10
curl curl
Week 9
LEGS #1
60 Squat 3 rep Max 55

50 Squat 4x8 45
RPE 8-9 Romanian 4x5 RPE 8-9
DL
RPE 8-9 Leg Press 3x10 each RPE 8-9
leg

RPE 8-9 Calf Raise 3x10 RPE 8-9


Plate loaded
PUSH #1
50 Bench 5 rep Max 50

40 Bench 4x12 35
RPE 8-9 Seated OHP 3x12 RPE 8-9

RPE 8-9 Weighted 3x10 RPE 8-9


Dips
RPE 8-9 DB flyes or 3x10 RPE 8-9
Pec Deck
RPE 8-9 DB laterals 3x10 RPE 8-9

RPE 8-9 Skull 3x10 RPE 8-9


Crusher
RPE 8-9 DB tricep 3x10 RPE 8-9
extensions
PULL #1

40 Lat 4x10 30
Pulldown
RPE 8-9 Bent Over 3x10 RPE 8-9
Rows SM
RPE 8-9 Rowing 3x8-10 RPE 8-9
Machine
RPE 8-9 Lat 3x10 RPE 8-9
Pullovers
RPE 8-9 Barbell Curl 3x10 RPE 8-9

RPE 8-9 Hammer 3x10 RPE 8-9


curl

LEGS #2
55 Squat 1 rep Max 60

40 Squat 4x4 50
RPE 8-9 Romanian 3x8 RPE 8-9
DL
RPE 8-9 Leg Press 3x10 each RPE 8-9
leg

RPE 8-9 Calf Raise 3x10 RPE 8-9


Plate loaded
PUSH #2
20 OHP 3 rep Max 20

20 OHP 4x8 15
RPE 8-9 BB Incline 3x8 RPE 8-9

RPE 8-9 DB Laterals 3x10 RPE 8-9

RPE 8-9 Weighted 3x10 RPE 8-9


Dips
RPE 8-9 DB tricep 3x10 RPE 8-9
extensions
RPE 8-9 Skull 3x10 RPE 8-9
Crusher
PULL #2

35 Lat 4x6 35
Pulldown
RPE 8-9 Bent Over 3x10 RPE 8-9
Rows SM
RPE 8-9 Rowing 3x8-10 RPE 8-9
Machine
RPE 8-9 Lat 3x10 RPE 8-9
Pullovers

RPE 8-9 Barbell Curl 3x10 RPE 8-9


RPE 8-9 Hammer 3x10 RPE 8-9
curl

You might also like