David Laid

DUP PROGRAM
SET YOUR CURRENT PB'S

Squat Max 465
Bench Max 365
Deadlift Max 675
OHP Max 205
Week 1 Week 2
LEGS #1 LEGS #1
Squat 5 rep Max 395 Squat 1 rep Max
Squat 4x12 300 Squat 4x4

Romanian DL 3x10 RPE 8-9 Romanian 3x10
DL
Lunges 3x10 each RPE 8-9 Lunges 3x10 each
leg leg
Glute Ham Raise or 3x10 RPE 8-9 Glute Ham 3x10

Reverse Hyper Raise or
Reverse
Hyper
PUSH #1 PUSH #1
Bench 1 rep Max 345 Bench 3 rep Max
Bench 4x4 310 Bench 4x8

Push Press 3x4 RPE 8-9 Push 3x8
Press
Weighted Dips 3x10 RPE 8-9 Weighted 3x10
Dips
DB flyes or Pec 3x10 RPE 8-9 DB flyes or 3x10
Deck Pec Deck
DB laterals 3x10 RPE 8-9 DB laterals 3x10
Skull Crusher 3x10 RPE 8-9 Skull 3x10

Crusher
DB tricep 3x10 RPE 8-9 DB tricep 3x10
extensions extensions
PULL #1 PULL #1
Deadlift 3 rep Max 610 Deadlift 1 rep Max
Deadlift 4x6 540 Deadlift 4x2

Stiff Leg Deadlift 3x10 RPE 8-9 Stiff Leg 3x10
Deadlift
Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10
Yates Row 3x10 RPE 8-9 Yates Row 3x10
Shrugs 3x10 RPE 8-9 Shrugs 3x10
Barbell Curl 3x10 RPE 8-9 Barbell 3x10

Curl
Seated Hammer 3x10 RPE 8-9 Seated 3x10
Curl Hammer
Curl
* Add weight on pull ups as needed * Stiff Leg Deads should be done from a 2-
3" deficit
LEGS #2 LEGS #2
Squat 3 rep Max 420 Squat 5 rep Max
Squat 4x8 350 Squat 4x12

Romanian DL 3x10 RPE 8-9 Romanian 3x10
DL
Lunges 3x10 each RPE 8-9 Lunges 3x10 each
leg leg
Glute Ham Raise or 3x10 RPE 8-9 Glute Ham 3x10

Reverse Hyper Raise or
Reverse
Hyper
PUSH #2 PUSH #2
OHP 5 rep Max 175 OHP 1 rep Max
OHP 4x12 140 OHP 4x4

BB Incline Bench 3x12 RPE 8-9 BB Incline 3x4
DB Laterals 3x10 RPE 8-9 DB 3x10

Laterals
Weighted Dips 3x10 RPE 8-9 Weighted 3x10
Dips
DB tricep 3x10 RPE 8-9 DB tricep 3x10
Skull Crusher 3x10 RPE 8-9 Skull 3x10
Crusher
PULL #2 PULL #2
Deadlift 1 rep Max 640 Deadlift 5 rep Max
Deadlift 4x2 625 Deadlift 4x10

Stiff LDL 3x10 RPE 8-9 Stiff LDL 3x10
Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10
Yates Row 3x10 RPE 8-9 Yates Row 3x10
Shrugs 3x10 RPE 8-9 Shrugs 3x10
Barbell Curl 3x10 RPE 8-9 Barbell 3x10

Curl
Seated Hammer 3x10 RPE 8-9 Seated 3x10
Curl Hammer
Curl
* Add weight on pull ups as needed * Stiff Leg Deads should be done from a 2-
3" deficit
Week 3 Week 4
LEGS #1 LEGS #1
440 Squat 3 rep Max 420 Squat 5 rep Max
395 Squat 4x8 350 Squat 4x12

RPE 8-9 Romanian 3x10 RPE 8-9 Romanian 3x10
DL DL
RPE 8-9 Lunges 3x10 each RPE 8-9 Lunges 3x10 each
leg leg
RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10
Raise or Raise or
Reverse Reverse
Hyper Hyper
PUSH #1 PUSH #1
330 Bench 5 rep Max 310 Bench 1 rep Max
275 Bench 4x12 235 Bench 4x4

RPE 8-9 Push 3x12 RPE 8-9 Push 3x4
Press Press
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
PULL #1 PULL #1
640 Deadlift 5 rep Max 575 Deadlift 3 rep Max
610 Deadlift 4x10 470 Deadlift 4x6

RPE 8-9 Stiff Leg 3x10 RPE 8-9 Stiff Leg 3x10
Deadlift Deadlift
RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10
RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10
RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs 3x10
RPE 8-9 Barbell 3x10 RPE 8-9 Barbell 3x10

Curl Curl
RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10
Hammer Hammer
Curl Curl
should be done from a 2- * Stiff Leg Deads should be done from a 2- * Add weight on pull ups as needed
3" deficit
LEGS #2 LEGS #2

DL DL
leg leg
Raise or Raise or
Reverse Reverse
Hyper Hyper
PUSH #2 PUSH #2
195 OHP 3 rep Max 185 OHP 5 rep Max
180 OHP 4x8 160 OHP 4x12

RPE 8-9 BB Incline 3x8 RPE 8-9 BB Incline 3x12
RPE 8-9 DB 3x10 RPE 8-9 DB 3x10

Laterals Laterals
Dips Dips
Crusher Crusher
PULL #2 PULL #2

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

Curl Curl
Hammer Hammer
Curl Curl
should be done from a 2- * Add weight on pull ups as needed
Week 5 Week 6
LEGS #1 LEGS #1

DL DL
leg leg
Raise or Raise or
Reverse Reverse
Hyper Hyper
PUSH #1 PUSH #1

Press Press
Dips Dips
Pec Deck Pec Deck

Crusher Crusher
PULL #1 PULL #1

Deadlift Deadlift

Curl Curl
Hammer Hammer
Curl Curl
pull ups as needed * Stiff Leg Deads should be done from a 2-
3" deficit
LEGS #2 LEGS #2

DL DL
leg leg
Raise or Raise or
Reverse Reverse
Hyper Hyper
PUSH #2 PUSH #2
140 OHP 4x4 180 OHP 4x8

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

Laterals Laterals
Dips Dips
Crusher Crusher
PULL #2 PULL #2


Curl Curl
Hammer Hammer
Curl Curl
pull ups as needed * Stiff Leg Deads should be done from a 2-
3" deficit
Week 7 Week 8
LEGS #1 LEGS #1

DL DL
leg leg
Raise or Raise or
Reverse Reverse
Hyper Hyper
PUSH #1 PUSH #1

Press Press
Dips Dips
Pec Deck Pec Deck

Crusher Crusher
PULL #1 PULL #1

Deadlift Deadlift

Curl Curl
Hammer Hammer
Curl Curl
* Add weight on pull ups as needed * Stiff Leg Deads should be done from a
3" deficit
LEGS #2 LEGS #2

DL DL
leg leg
Raise or Raise or
Reverse Reverse
Hyper Hyper
PUSH #2 PUSH #2
160 OHP 4x12 140 OHP 4x4

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

Laterals Laterals
Dips Dips
Crusher Crusher
PULL #2 PULL #2


Curl Curl
Hammer Hammer
Curl Curl
* Add weight on pull ups as needed * Stiff Leg Deads should be done from a
3" deficit
Week 9
LEGS #1
455 Squat 3 rep Max 430
405 Squat 4x8 360

RPE 8-9 Romanian 3x10 RPE 8-9
DL
RPE 8-9 Lunges 3x10 each RPE 8-9
leg
RPE 8-9 Glute Ham 3x10 RPE 8-9

Raise or
Reverse
Hyper
PUSH #1
340 Bench 5 rep Max 320
280 Bench 4x12 245

RPE 8-9 Push 3x12 RPE 8-9
Press
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
660 Deadlift 5 rep Max 595
630 Deadlift 4x10 485

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 3x10 RPE 8-9

Curl
RPE 8-9 Seated 3x10 RPE 8-9
Hammer
Curl
should be done from a 2-
LEGS #2
410 Squat 1 rep Max 455
310 Squat 4x4 405

RPE 8-9 Romanian 3x10 RPE 8-9
DL
RPE 8-9 Lunges 3x10 each RPE 8-9
leg
RPE 8-9 Glute Ham 3x10 RPE 8-9

Raise or
Reverse
Hyper
PUSH #2
200 OHP 3 rep Max 190
185 OHP 4x8 165

RPE 8-9 BB Incline 3x8 RPE 8-9
RPE 8-9 DB 3x10 RPE 8-9

Laterals
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
595 Deadlift 3 rep Max 630
520 Deadlift 4x6 570

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 3x10 RPE 8-9

Curl
RPE 8-9 Seated 3x10 RPE 8-9
Hammer
Curl
should be done from a 2-

David Laid

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DUP PROGRAM

SET YOUR CURRENT PB'S

Squat 4x12 300 Squat 4x4

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

Bench 4x4 310 Bench 4x8

Skull Crusher 3x10 RPE 8-9 Skull 3x10

Deadlift 4x6 540 Deadlift 4x2

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

Shrugs 3x10 RPE 8-9 Shrugs 3x10

Barbell Curl 3x10 RPE 8-9 Barbell 3x10

Squat 4x8 350 Squat 4x12

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

OHP 4x12 140 OHP 4x4

DB Laterals 3x10 RPE 8-9 DB 3x10

Deadlift 4x2 625 Deadlift 4x10

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

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

Shrugs 3x10 RPE 8-9 Shrugs 3x10

Barbell Curl 3x10 RPE 8-9 Barbell 3x10

395 Squat 4x8 350 Squat 4x12

275 Bench 4x12 235 Bench 4x4

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

610 Deadlift 4x10 470 Deadlift 4x6

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

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

300 Squat 4x4 395 Squat 4x8

180 OHP 4x8 160 OHP 4x12

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

505 Deadlift 4x6 555 Deadlift 4x2

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

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

305 Squat 4x4 400 Squat 4x8

310 Bench 4x8 275 Bench 4x12

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

545 Deadlift 4x2 615 Deadlift 4x10

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

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

355 Squat 4x12 305 Squat 4x4

140 OHP 4x4 180 OHP 4x8

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

630 Deadlift 4x10 515 Deadlift 4x6

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

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

355 Squat 4x12 310 Squat 4x4

235 Bench 4x4 320 Bench 4x8

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

480 Deadlift 4x6 555 Deadlift 4x2

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

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

400 Squat 4x8 360 Squat 4x12

160 OHP 4x12 140 OHP 4x4

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

565 Deadlift 4x2 630 Deadlift 4x10

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

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

405 Squat 4x8 360

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

280 Bench 4x12 245

RPE 8-9 Skull 3x10 RPE 8-9

630 Deadlift 4x10 485

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

RPE 8-9 Shrugs 3x10 RPE 8-9

RPE 8-9 Barbell 3x10 RPE 8-9

310 Squat 4x4 405