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David Laid Dup Program

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josemendez1992k
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40 views

David Laid Dup Program

Uploaded by

josemendez1992k
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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DUP PROGRAM

SET YOUR CURRENT PB'S CHANGE THESE VALUES


Squat Max 310
Bench Max 200
Deadlift Max 375
OHP Max 155

Week 1 Week 2 Week 3


LEGS #1 LEGS #1 LEGS #1
Squat 5 rep Max 265 Squat 1 rep Max 295 Squat

Squat 4x12 200 Squat 4x4 265 Squat


Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL

Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges

Glute Ham Raise or 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham
RPeUvSerHse#H1yp RPaUisSeHo RPaUisSeHo
er r#1 r#1
Bench 1 rep Max 190 Bench 3 rep Max 180 Bench

Bench 4x4 170 Bench 4x8 150 Bench


Push Press 3x4 RPE 8-9 Push Press 3x8 RPE 8-9 Push Press

Weighted Dips 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted
Dips Dips
DB flyes or Pec Deck 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or
DB laterals 3x10 RPE 8-9 PDeBclaDtec 3x10 RPE 8-9 PDeBclaDtecr
rakls akls
Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher

DB tricep extensions 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep
PULL #1 PULL #1 PULL #1
Deadlift 3 rep Max 340 Deadlift 1 rep Max 355 Deadlift

Deadlift 4x6 300 Deadlift 4x2 340 Deadlift


Stiff Leg Deadlift 3x10 RPE 8-9 Stiff Leg 3x10 RPE 8-9 Stiff Leg
Deadlift Deadlift
Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups

Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row

Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs

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

Seated Hammer Curl 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated

* Add weight on pull ups as needed * Stiff Leg Deads should be done from a 2- * Stiff Leg
3" deficit Dead deficit
LEGS #2 LEGS #2 LEGS #2
Squat3 rep Max280 Squat5 rep Max265 Squat

Squat 4x8 235 Squat 4x12 200 Squat


Romanian DL3x10RPE 8-9 Romanian DL 3x10RPE 8-9 Romanian DL

Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges

Glute Ham Raise or3x10RPE 8-9 Glute Ham3x10RPE 8-9 Glute Ham
PUSH #2 PUSH #2 PUSH #2
OHP5 rep Max130 OHP1 rep Max145 OHP

OHP 4x12 105 OHP 4x4 135 OHP


BB Incline Bench3x12RPE 8-9 BB Incline3x4RPE 8-9 BB Incline
DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals

Weighted Dips 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted
Dips Dips
DB tricep extensions 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep
Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher

PULL #2 PULL #2 PULL #2


Deadlift 1 rep Max 355 Deadlift 5 rep Max 320 Deadlift

Deadlift 4x2 345 Deadlift 4x10 280 Deadlift


Stiff LDL 3x10 RPE 8-9 Stiff LDL 3x10 RPE 8-9 Stiff LDL

Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups

Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row

Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs

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

Seated Hammer Curl 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated

* Add weight on pull ups as needed


* Stiff Leg Deads should be done from a 2-
3" deficit
Week 4 Week 5
LEGS #1 LEGS #1
3 rep Max 280 Squat 5 rep Max 270 Squat 1 rep Max 300

4x8 235 Squat 4x12 205 Squat 4x4 265


3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9

3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9

3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9
RPaUisSeHo RPaUisSeHo
r#1 r#1
5 rep Max 170 Bench 1 rep Max 195 Bench 3 rep Max 185

4x12 130 Bench 4x4 170 Bench 4x8 150


3x12 RPE 8-9 Push Press 3x4 RPE 8-9 Push Press 3x8 RPE 8-9

3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9
Dips Dips
3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9
3x10 RPE 8-9 PDeBclaDtec 3x10 RPE 8-9 PDeBclaDtec 3x10 RPE 8-9
rakls rakls
3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9

3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9
PULL #1 PULL #1
5 rep Max 320 Deadlift 3 rep Max 345 Deadlift 1 rep Max 360

4x10 265 Deadlift 4x6 305 Deadlift 4x2 340


3x10 RPE 8-9 Stiff Leg 3x10 RPE 8-9 Stiff Leg 3x10 RPE 8-9
Deadlift Deadlift
3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9

3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9

3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9

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

3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9

s should be done from a 2-3" * Add weight on pull ups as needed * Stiff Leg Deads should be done from a 2-
3" deficit
LEGS #2 LEGS #2
1 rep Max295 Squat3 rep Max285 Squat5 rep Max270

4x4 265 Squat 4x8 235 Squat 4x12 205


3x10RPE 8-9 Romanian DL 3x10RPE 8-9 Romanian DL 3x10RPE 8-9

3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9

3x10RPE 8-9 Glute Ham3x10RPE 8-9 Glute Ham3x10RPE 8-9


PUSH #2 PUSH #2
3 rep Max140 OHP5 rep Max135 OHP1 rep Max150

4x8 120 OHP 4x12 105 OHP 4x4 135


3x8RPE 8-9 BB Incline3x12RPE 8-9 BB Incline3x4RPE 8-9
3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9

3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9
Dips Dips
3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9
3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9

PULL #2 PULL #2
3 rep Max 340 Deadlift 1 rep Max 360 Deadlift 5 rep Max 325

4x6 310 Deadlift 4x2 350 Deadlift 4x10 285


3x10 RPE 8-9 Stiff LDL 3x10 RPE 8-9 Stiff LDL 3x10 RPE 8-9

3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9

3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9

3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9

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

3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9

* Add weight on pull ups as needed


* Stiff Leg Deads should be done from a 2-
3" deficit
Week 6 Week 7 Week 8
LEGS #1 LEGS #1 LEGS #1
Squat 3 rep Max 285 Squat 5 rep Max 275 Squat 1 rep Max

Squat 4x8 235 Squat 4x12 210 Squat 4x4


Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL 3x10

Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg

Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10
RPaUisSeHo RPaUisSeHo RPaUisSeHo
r#1 r#1 r#1
Bench 5 rep Max 175 Bench 1 rep Max 195 Bench 3 rep Max

Bench 4x12 130 Bench 4x4 175 Bench 4x8


Push Press 3x12 RPE 8-9 Push Press 3x4 RPE 8-9 Push Press 3x8

Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10
Dips Dips Dips
DB flyes or 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or 3x10
PDeBclaDtec 3x10 RPE 8-9 Pe c
D B la tD ec 3x10 RPE 8-9 PDeBclaDtec 3x10
rakls rakls rakls
Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10

DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10
PULL #1 PULL #1 PULL #1
Deadlift 5 rep Max 325 Deadlift 3 rep Max 350 Deadlift 1 rep Max

Deadlift 4x10 265 Deadlift 4x6 310 Deadlift 4x2


Stiff Leg 3x10 RPE 8-9 Stiff Leg 3x10 RPE 8-9 Stiff Leg 3x10
Deadlift Deadlift Deadlift
Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10

Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10

Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs 3x10

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

Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10

* Add weight on pull ups as needed * Stiff Leg Deads should be


do deficit
LEGS #2 LEGS #2 LEGS #2
Squat1 rep Max300 Squat3 rep Max290 Squat5 rep Max

Squat 4x4 265 Squat 4x8 240 Squat 4x12


Romanian DL 3x10RPE 8-9 Romanian DL 3x10RPE 8-9 Romanian DL 3x10

Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg

Glute Ham3x10RPE 8-9 Glute Ham3x10RPE 8-9 Glute Ham3x10


PUSH #2 PUSH #2 PUSH #2
OHP3 rep Max140 OHP5 rep Max135

OHP1 rep Max

OHP 4x8 120 OHP 4x12 110 OHP 4x4


BB Incline3x8RPE 8-9 BB Incline3x12RPE 8-9 BB Incline3x4
DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10

Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10
Dips Dips Dips
DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10
Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10

PULL #2 PULL #2 PULL #2


Deadlift 3 rep Max 345 Deadlift 1 rep Max 370 Deadlift 5 rep Max

Deadlift 4x6 315 Deadlift 4x2 350 Deadlift 4x10


Stiff LDL 3x10 RPE 8-9 Stiff LDL 3x10 RPE 8-9 Stiff LDL 3x10

Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10

Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10

Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs 3x10

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

Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10

* Add weight on pull ups as needed


* Stiff Leg Deads should be
do deficit
Week 9
LEGS #1
305 Squat 3 rep Max 290

270 Squat 4x8 240


RPE 8-9 Romanian DL 3x10 RPE 8-9

RPE 8-9 Lunges 3x10 each leg RPE 8-9

RPE 8-9 Glute Ham 3x10 RPE 8-9


RPaUisSeHo
r#1
185 Bench 5 rep Max 175

155 Bench 4x12 135


RPE 8-9 Push Press 3x12 RPE 8-9

RPE 8-9 Weighted 3x10 RPE 8-9


Dips
RPE 8-9 DB flyes or 3x10 RPE 8-9
RPE 8-9 PDeBclaDtec 3x10 RPE 8-9
rakls
RPE 8-9 Skull Crusher 3x10 RPE 8-9

RPE 8-9 DB tricep 3x10 RPE 8-9


PULL #1
370 Deadlift 5 rep Max 330
350 Deadlift 4x10 270
RPE 8-9 Stiff Leg 3x10 RPE 8-9
Deadlift
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 3x10 RPE 8-9


ne from a 2-3"

LEGS #2
275 Squat 1 rep Max 305

210 Squat 4x4 270


RPE 8-9 Romanian DL 3x10 RPE 8-9

RPE 8-9 Lunges 3x10 each leg RPE 8-9

RPE 8-9 Glute Ham 3x10 RPE 8-9


PUSH #2
150 OHP 3 rep Max 145

140 OHP 4x8 125


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

PULL #2
330 Deadlift 3 rep Max 350

290 Deadlift 4x6 315


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 3x10 RPE 8-9


ne from a 2-3"

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