DUP PROGRAM
Hope you know your one rep max lifts in squat, bench,over head press and
deadlift so you can calculate the amount of weight you have to use in the
workout.
If you don’t know your one rep maxes then you can use one rep max calculator
online to calculate your one rep max.
Week 1
LEGS #1
Squats 5 Rep Max 85% of 1 rep max
Squats 4X12 65% of 1 rep max
Romanian deadlift 3X10 RPE 8-9
Lunges 3X10 RPE 8-9
Glute Ham Raises or 3X10 RPE 8-9
Hyper Extensions
PUSH #1
Bench press 1 Rep max 95% of 1 rep max
Bench press 4X4 85% of 1 rep max
Push press 3X4 RPE 8-9
Weighted dips 3X10 RPE 8-9
Dumbell flys or pec 3X10 RPE 8-9
deck
Dumbell laterals 3X10 RPE 8-9
Skull crushers 3X10 RPE 8-9
Dumbell tricep 3X10 RPE 8-9
extensions
PULL #1
Deadlift 3 Rep max 90% of 1 rep max
Deadlift 4X6 85% of 1 rep max
Stiff leg deadlift 3X10 RPE 8-9
Pull ups 3X10 RPE 8-9
Yates Row 3X10 RPE 8-9
Shrugs 3X10 RPE 8-9
Barbell curls 3X10 RPE 8-9
Seated hammer curl 3X10 RPE 8-9
*Add weight to pull ups if needed
*Stiff leg deadlifts should be done in a 2 to3” deficit
LEGS #2
Squats 3 Rep Max 90% of 1 rep max
Squats 4X8 75% of 1 rep max
Romanian deadlift 3X10 RPE 8-9
Lunges 3X10 RPE 8-9
Glute Ham Raises or 3X10 RPE 8-9
Hyper Extensions
PUSH #2
Overhead press 5 rep max 85% of 1 rep max
Overhead press 4X12 65% of 1 rep max
Barbell incline bench 3X12 RPE 8-9
Weighted dips 3X10 RPE 8-9
Dumbell lateral raises 3X10 RPE 8-9
Dumbell tricep 3X10 RPE 8-9
extesions
Skull crushers 3X10 RPE 8-9
PULL #2
Deadlift 1 Rep max 95% of 1 rep max
Deadlift 4X2 90% of 1 rep max
Stiff leg deadlift 3X10 RPE 8-9
Pull ups 3X10 RPE 8-9
Yates Row 3X10 RPE 8-9
Shrugs 3X10 RPE 8-9
Barbell curls 3X10 RPE 8-9
Seated hammer curl 3X10 RPE 8-9
*Add weight to pull ups if needed
*Stiff leg deadlifts should be done in a 2 to3” deficit
Week 2
LEGS #1
Squats 1 Rep Max 95% of 1 rep max
Squats 4X12 85% of 1 rep max
Romanian deadlift 3X10 RPE 8-9
Lunges 3X10 RPE 8-9
Glute Ham Raises or 3X10 RPE 8-9
Hyper Extensions
PUSH #1
Bench press 3 Rep max 90% of 1 rep max
Bench press 4X8 75% of 1 rep max
Push press 3X8 RPE 8-9
Weighted dips 3X10 RPE 8-9
Dumbell flys or pec 3X10 RPE 8-9
deck
Dumbell laterals 3X10 RPE 8-9
Skull crushers 3X10 RPE 8-9
Dumbell tricep 3X10 RPE 8-9
extensions
PULL #1
Deadlift 1 Rep max 95% of 1 rep max
Deadlift 4X2 90% of 1 rep max
Stiff leg deadlift 3X10 RPE 8-9
Pull ups 3X10 RPE 8-9
Yates Row 3X10 RPE 8-9
Shrugs 3X10 RPE 8-9
Barbell curls 3X10 RPE 8-9
Seated hammer curl 3X10 RPE 8-9
*Add weight to pull ups if needed
*Stiff leg deadlifts should be done in a 2 to3” deficit
LEGS #2
Squats 5 Rep Max 85% of 1 rep max
Squats 4X12 65% of 1 rep max
Romanian deadlift 3X10 RPE 8-9
Lunges 3X10 RPE 8-9
Glute Ham Raises or 3X10 RPE 8-9
Hyper Extensions
PUSH #2
Overhead press 1 rep max 95% of 1 rep max
Overhead press 4X4 85% of 1 rep max
Barbell incline bench 3X4 RPE 8-9
Weighted dips 3X10 RPE 8-9
Dumbell lateral raises 3X10 RPE 8-9
Dumbell tricep 3X10 RPE 8-9
extesions
Skull crushers 3X10 RPE 8-9
PULL #2
Deadlift 5 Rep max 85% of 1 rep max
Deadlift 4X10 75% of 1 rep max
Stiff leg deadlift 3X10 RPE 8-9
Pull ups 3X10 RPE 8-9
Yates Row 3X10 RPE 8-9
Shrugs 3X10 RPE 8-9
Barbell curls 3X10 RPE 8-9
Seated hammer curl 3X10 RPE 8-9
*Add weight to pull ups if needed
*Stiff leg deadlifts should be done in a 2 to3” deficit
Week 3
LEGS #1
Squats 3 Rep Max 90% of 1 rep max
Squats 4X8 75% of 1 rep max
Romanian deadlift 3X10 RPE 8-9
Lunges 3X10 RPE 8-9
Glute Ham Raises or 3X10 RPE 8-9
Hyper Extensions
PUSH #1
Bench press 5 Rep max 85% of 1 rep max
Bench press 4X12 65% of 1 rep max
Push press 3X12 RPE 8-9
Weighted dips 3X10 RPE 8-9
Dumbell flys or pec 3X10 RPE 8-9
deck
Dumbell laterals 3X10 RPE 8-9
Skull crushers 3X10 RPE 8-9
Dumbell tricep 3X10 RPE 8-9
extensions
PULL #1
Deadlift 5 Rep max 85% of 1 rep max
Deadlift 4X10 70% of 1 rep max
Stiff leg deadlift 3X10 RPE 8-9
Pull ups 3X10 RPE 8-9
Yates Row 3X10 RPE 8-9
Shrugs 3X10 RPE 8-9
Barbell curls 3X10 RPE 8-9
Seated hammer curl 3X10 RPE 8-9
*Add weight to pull ups if needed
*Stiff leg deadlifts should be done in a 2 to3” deficit
LEGS #2
Squats 1 Rep Max 95% of 1 rep max
Squats 4X4 85% of 1 rep max
Romanian deadlift 3X10 RPE 8-9
Lunges 3X10 RPE 8-9
Glute Ham Raises or 3X10 RPE 8-9
Hyper Extensions
PUSH #2
Overhead press 3 rep max 70% of 1 rep max
Overhead press 4X8 60% of 1 rep max
Barbell incline bench 3X8 RPE 8-9
Weighted dips 3X10 RPE 8-9
Dumbell lateral raises 3X10 RPE 8-9
Dumbell tricep 3X10 RPE 8-9
extesions
Skull crushers 3X10 RPE 8-9
PULL #2
Deadlift 3 Rep max 90% of 1 rep max
Deadlift 4X6 80% of 1 rep max
Stiff leg deadlift 3X10 RPE 8-9
Pull ups 3X10 RPE 8-9
Yates Row 3X10 RPE 8-9
Shrugs 3X10 RPE 8-9
Barbell curls 3X10 RPE 8-9
Seated hammer curl 3X10 RPE 8-9
*Add weight to pull ups if needed
*Stiff leg deadlifts should be done in a 2 to3” deficit
Week 4
LEGS #1
Squats 3 Rep Max 90% of 1 rep max
Squats 4X8 75% of 1 rep max
Romanian deadlift 3X10 RPE 8-9
Lunges 3X10 RPE 8-9
Glute Ham Raises or 3X10 RPE 8-9
Hyper Extensions
PUSH #1
Bench press 5 Rep max 85% of 1 rep max
Bench press 4X12 65% of 1 rep max
Push press 3X12 RPE 8-9
Weighted dips 3X10 RPE 8-9
Dumbell flys or pec 3X10 RPE 8-9
deck
Dumbell laterals 3X10 RPE 8-9
Skull crushers 3X10 RPE 8-9
Dumbell tricep 3X10 RPE 8-9
extensions
PULL #1
Deadlift 5 Rep max 85% of 1 rep max
Deadlift 4X10 70% of 1 rep max
Stiff leg deadlift 3X10 RPE 8-9
Pull ups 3X10 RPE 8-9
Yates Row 3X10 RPE 8-9
Shrugs 3X10 RPE 8-9
Barbell curls 3X10 RPE 8-9
Seated hammer curl 3X10 RPE 8-9
*Add weight to pull ups if needed
*Stiff leg deadlifts should be done in a 2 to3” deficit
LEGS #2
Squats 1 Rep Max 95% of 1 rep max
Squats 4X4 85% of 1 rep max
Romanian deadlift 3X10 RPE 8-9
Lunges 3X10 RPE 8-9
Glute Ham Raises or 3X10 RPE 8-9
Hyper Extensions
PUSH #2
Overhead press 3 rep max 70% of 1 rep max
Overhead press 4X8 60% of 1 rep max
Barbell incline bench 3X8 RPE 8-9
Weighted dips 3X10 RPE 8-9
Dumbell lateral raises 3X10 RPE 8-9
Dumbell tricep 3X10 RPE 8-9
extesions
Skull crushers 3X10 RPE 8-9
PULL #2
Deadlift 3 Rep max 90% of 1 rep max
Deadlift 4X6 80% of 1 rep max
Stiff leg deadlift 3X10 RPE 8-9
Pull ups 3X10 RPE 8-9
Yates Row 3X10 RPE 8-9
Shrugs 3X10 RPE 8-9
Barbell curls 3X10 RPE 8-9
Seated hammer curl 3X10 RPE 8-9
*Add weight to pull ups if needed
*Stiff leg deadlifts should be done in a 2 to3” deficit
Week 5
LEGS #1
Squats 1 Rep Max 95% of 1 rep max
Squats 4X4 85% of 1 rep max
Romanian deadlift 3X10 RPE 8-9
Lunges 3X10 RPE 8-9
Glute Ham Raises or 3X10 RPE 8-9
Hyper Extensions
PUSH #1
Bench press 3 Rep max 90% of 1 rep max
Bench press 4X8 75% of 1 rep max
Push press 3X8 RPE 8-9
Weighted dips 3X10 RPE 8-9
Dumbell flys or pec 3X10 RPE 8-9
deck
Dumbell laterals 3X10 RPE 8-9
Skull crushers 3X10 RPE 8-9
Dumbell tricep 3X10 RPE 8-9
extensions
PULL #1
Deadlift 1 Rep max 95% of 1 rep max
Deadlift 4X2 90% of 1 rep max
Stiff leg deadlift 3X10 RPE 8-9
Pull ups 3X10 RPE 8-9
Yates Row 3X10 RPE 8-9
Shrugs 3X10 RPE 8-9
Barbell curls 3X10 RPE 8-9
Seated hammer curl 3X10 RPE 8-9
*Add weight to pull ups if needed
*Stiff leg deadlifts should be done in a 2 to3” deficit
LEGS #2
Squats 5 Rep Max 85% of 1 rep max
Squats 4X12 65% of 1 rep max
Romanian deadlift 3X10 RPE 8-9
Lunges 3X10 RPE 8-9
Glute Ham Raises or 3X10 RPE 8-9
Hyper Extensions
PUSH #2
Overhead press 1 rep max 95% of 1 rep max
Overhead press 4X4 85% of 1 rep max
Barbell incline bench 3X4 RPE 8-9
Weighted dips 3X10 RPE 8-9
Dumbell lateral raises 3X10 RPE 8-9
Dumbell tricep 3X10 RPE 8-9
extesions
Skull crushers 3X10 RPE 8-9
PULL #2
Deadlift 5 Rep max 85% of 1 rep max
Deadlift 4X10 75% of 1 rep max
Stiff leg deadlift 3X10 RPE 8-9
Pull ups 3X10 RPE 8-9
Yates Row 3X10 RPE 8-9
Shrugs 3X10 RPE 8-9
Barbell curls 3X10 RPE 8-9
Seated hammer curl 3X10 RPE 8-9
*Add weight to pull ups if needed
*Stiff leg deadlifts should be done in a 2 to3” deficit
Week 6
LEGS #1
Squats 3 Rep Max 90% of 1 rep max
Squats 4X8 75% of 1 rep max
Romanian deadlift 3X10 RPE 8-9
Lunges 3X10 RPE 8-9
Glute Ham Raises or 3X10 RPE 8-9
Hyper Extensions
PUSH #1
Bench press 5 Rep max 85% of 1 rep max
Bench press 4X12 65% of 1 rep max
Push press 3X12 RPE 8-9
Weighted dips 3X10 RPE 8-9
Dumbell flys or pec 3X10 RPE 8-9
deck
Dumbell laterals 3X10 RPE 8-9
Skull crushers 3X10 RPE 8-9
Dumbell tricep 3X10 RPE 8-9
extensions
PULL #1
Deadlift 5 Rep max 85% of 1 rep max
Deadlift 4X10 70% of 1 rep max
Stiff leg deadlift 3X10 RPE 8-9
Pull ups 3X10 RPE 8-9
Yates Row 3X10 RPE 8-9
Shrugs 3X10 RPE 8-9
Barbell curls 3X10 RPE 8-9
Seated hammer curl 3X10 RPE 8-9
*Add weight to pull ups if needed
*Stiff leg deadlifts should be done in a 2 to3” deficit
LEGS #2
Squats 1 Rep Max 95% of 1 rep max
Squats 4X4 85% of 1 rep max
Romanian deadlift 3X10 RPE 8-9
Lunges 3X10 RPE 8-9
Glute Ham Raises or 3X10 RPE 8-9
Hyper Extensions
PUSH #2
Overhead press 3 rep max 90% of 1 rep max
Overhead press 4X8 75% of 1 rep max
Barbell incline bench 3X8 RPE 8-9
Weighted dips 3X10 RPE 8-9
Dumbell lateral raises 3X10 RPE 8-9
Dumbell tricep 3X10 RPE 8-9
extesions
Skull crushers 3X10 RPE 8-9
PULL #2
Deadlift 3 Rep max 90% of 1 rep max
Deadlift 4X6 85% of 1 rep max
Stiff leg deadlift 3X10 RPE 8-9
Pull ups 3X10 RPE 8-9
Yates Row 3X10 RPE 8-9
Shrugs 3X10 RPE 8-9
Barbell curls 3X10 RPE 8-9
Seated hammer curl 3X10 RPE 8-9
*Add weight to pull ups if needed
*Stiff leg deadlifts should be done in a 2 to3” deficit
Week 7
LEGS #1
Squats 5 Rep Max 85% of 1 rep max
Squats 4X12 70% of 1 rep max
Romanian deadlift 3X10 RPE 8-9
Lunges 3X10 RPE 8-9
Glute Ham Raises or 3X10 RPE 8-9
Hyper Extensions
PUSH #1
Bench press 1 Rep max 95% of 1 rep max
Bench press 4X4 85% of 1 rep max
Push press 3X4 RPE 8-9
Weighted dips 3X10 RPE 8-9
Dumbell flys or pec 3X10 RPE 8-9
deck
Dumbell laterals 3X10 RPE 8-9
Skull crushers 3X10 RPE 8-9
Dumbell tricep 3X10 RPE 8-9
extensions
PULL #1
Deadlift 3 Rep max 90% of 1 rep max
Deadlift 4X8 80% of 1 rep max
Stiff leg deadlift 3X10 RPE 8-9
Pull ups 3X10 RPE 8-9
Yates Row 3X10 RPE 8-9
Shrugs 3X10 RPE 8-9
Barbell curls 3X10 RPE 8-9
Seated hammer curl 3X10 RPE 8-9
*Add weight to pull ups if needed
*Stiff leg deadlifts should be done in a 2 to3” deficit
LEGS #2
Squats 3 Rep Max 90% of 1 rep max
Squats 4X8 80% of 1 rep max
Romanian deadlift 3X10 RPE 8-9
Lunges 3X10 RPE 8-9
Glute Ham Raises or 3X10 RPE 8-9
Hyper Extensions
PUSH #2
Overhead press 5 rep max 85% of 1 rep max
Overhead press 4X12 70% of 1 rep max
Barbell incline bench 3X12 RPE 8-9
Weighted dips 3X10 RPE 8-9
Dumbell lateral raises 3X10 RPE 8-9
Dumbell tricep 3X10 RPE 8-9
extesions
Skull crushers 3X10 RPE 8-9
PULL #2
Deadlift 1 Rep max 95% of 1 rep max
Deadlift 4X2 90% of 1 rep max
Stiff leg deadlift 3X10 RPE 8-9
Pull ups 3X10 RPE 8-9
Yates Row 3X10 RPE 8-9
Shrugs 3X10 RPE 8-9
Barbell curls 3X10 RPE 8-9
Seated hammer curl 3X10 RPE 8-9
*Add weight to pull ups if needed
*Stiff leg deadlifts should be done in a 2 to3” deficit
Week 8
LEGS #1
Squats 1 Rep Max 95% of 1 rep max
Squats 4X14 85% of 1 rep max
Romanian deadlift 3X10 RPE 8-9
Lunges 3X10 RPE 8-9
Glute Ham Raises or 3X10 RPE 8-9
Hyper Extensions
PUSH #1
Bench press 3 Rep max 90% of 1 rep max
Bench press 4X8 80% of 1 rep max
Push press 3X8 RPE 8-9
Weighted dips 3X10 RPE 8-9
Dumbell flys or pec 3X10 RPE 8-9
deck
Dumbell laterals 3X10 RPE 8-9
Skull crushers 3X10 RPE 8-9
Dumbell tricep 3X10 RPE 8-9
extensions
PULL #1
Deadlift 1 Rep max 95% of 1 rep max
Deadlift 4X2 90% of 1 rep max
Stiff leg deadlift 3X10 RPE 8-9
Pull ups 3X10 RPE 8-9
Yates Row 3X10 RPE 8-9
Shrugs 3X10 RPE 8-9
Barbell curls 3X10 RPE 8-9
Seated hammer curl 3X10 RPE 8-9
*Add weight to pull ups if needed
*Stiff leg deadlifts should be done in a 2 to3” deficit
LEGS #2
Squats 5 Rep Max 85% of 1 rep max
Squats 4X12 70% of 1 rep max
Romanian deadlift 3X10 RPE 8-9
Lunges 3X10 RPE 8-9
Glute Ham Raises or 3X10 RPE 8-9
Hyper Extensions
PUSH #2
Overhead press 1 rep max 95% of 1 rep max
Overhead press 4X4 90% of 1 rep max
Barbell incline bench 3X4 RPE 8-9
Weighted dips 3X10 RPE 8-9
Dumbell lateral raises 3X10 RPE 8-9
Dumbell tricep 3X10 RPE 8-9
extesions
Skull crushers 3X10 RPE 8-9
PULL #2
Deadlift 5 Rep max 85% of 1 rep max
Deadlift 4X10 80% of 1 rep max
Stiff leg deadlift 3X10 RPE 8-9
Pull ups 3X10 RPE 8-9
Yates Row 3X10 RPE 8-9
Shrugs 3X10 RPE 8-9
Barbell curls 3X10 RPE 8-9
Seated hammer curl 3X10 RPE 8-9
*Add weight to pull ups if needed
*Stiff leg deadlifts should be done in a 2 to3” deficit
Week 9
LEGS #1
Squats 3 Rep Max 90% of 1 rep max
Squats 4X8 80% of 1 rep max
Romanian deadlift 3X10 RPE 8-9
Lunges 3X10 RPE 8-9
Glute Ham Raises or 3X10 RPE 8-9
Hyper Extensions
PUSH #1
Bench press 5 Rep max 85% of 1 rep max
Bench press 4X12 70% of 1 rep max
Push press 3X12 RPE 8-9
Weighted dips 3X10 RPE 8-9
Dumbell flys or pec 3X10 RPE 8-9
deck
Dumbell laterals 3X10 RPE 8-9
Skull crushers 3X10 RPE 8-9
Dumbell tricep 3X10 RPE 8-9
extensions
PULL #1
Deadlift 5 Rep max 85% of 1 rep max
Deadlift 4X10 75% of 1 rep max
Stiff leg deadlift 3X10 RPE 8-9
Pull ups 3X10 RPE 8-9
Yates Row 3X10 RPE 8-9
Shrugs 3X10 RPE 8-9
Barbell curls 3X10 RPE 8-9
Seated hammer curl 3X10 RPE 8-9
*Add weight to pull ups if needed
*Stiff leg deadlifts should be done in a 2 to3” deficit
LEGS #2
Squats 1 Rep Max 95% of 1 rep max
Squats 4X4 85% of 1 rep max
Romanian deadlift 3X10 RPE 8-9
Lunges 3X10 RPE 8-9
Glute Ham Raises or 3X10 RPE 8-9
Hyper Extensions
PUSH #2
Overhead press 3 rep max 90% of 1 rep max
Overhead press 4X8 80% of 1 rep max
Barbell incline bench 3X8 RPE 8-9
Weighted dips 3X10 RPE 8-9
Dumbell lateral raises 3X10 RPE 8-9
Dumbell tricep 3X10 RPE 8-9
extesions
Skull crushers 3X10 RPE 8-9
PULL #2
Deadlift 5 Rep max 85% of 1 rep max
Deadlift 4X10 80% of 1 rep max
Stiff leg deadlift 3X10 RPE 8-9
Pull ups 3X10 RPE 8-9
Yates Row 3X10 RPE 8-9
Shrugs 3X10 RPE 8-9
Barbell curls 3X10 RPE 8-9
Seated hammer curl 3X10 RPE 8-9
*Add weight to pull ups if needed
*Stiff leg deadlifts should be done in a 2 to3” deficit
Week 10: This week the first half will be a deload where we focus on recovery
and don’t do any bodybuilding work and do a light SBD work so that you won’t
lose your technique.
The second half of the week you are going to attempt a PR on your SBD each
on one day.
LEGS #1
Squats 3 rep max 85% of 1 rep max
Squats 2X4 80% of 1 rep max
PUSH #1
Bench press 3 rep max 80% of 1rep max
Bench press 2X8 75% of 1 rep max
PULL #1
Deadlift 3 rep max 85% of 1 rep max
Deadlift 2X4 80% of 1 rep max
LEGS #2
Squats 1 rep max Attempt a PR
PUSH #2
Bench press 1 rep max Attempt a PR
PULL #2
Deadlift 1 rep max Attempt a PR
What is RPE:RPE (Rate of Perceived Exertion) is a scale used to measure the
intensity of an exercise based on how hard it feels to the individual. In
weightlifting, it helps gauge how close a set is to muscle failure. The RPE scale
typically ranges from 1 to 10, with 10 meaning maximum effort (unable to
perform any more reps) and lower numbers indicating lighter effort. For
example, an RPE of 8 means the lifter feels they could have done 2 more reps
before reaching failure. This allows for better control over training intensity and
helps prevent overtraining.
NOTE:This program is not the OG DUP program that you saw or heard
about there are some modifications to improve your strength and
yeah you should consuming a well balanced diet which is obvious.
