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David Laid Dup Program 9 PDF Free

The document outlines a 4 week DUP strength training program. It provides the current max lifts for squats, bench press, deadlift, overhead press. Each week consists of 3 lifting sessions (legs, push, pull). The workouts prescribe exercises, sets, reps, and progression over the 4 weeks with the goal of increasing strength as demonstrated by higher max lifts.

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798 views

David Laid Dup Program 9 PDF Free

The document outlines a 4 week DUP strength training program. It provides the current max lifts for squats, bench press, deadlift, overhead press. Each week consists of 3 lifting sessions (legs, push, pull). The workouts prescribe exercises, sets, reps, and progression over the 4 weeks with the goal of increasing strength as demonstrated by higher max lifts.

Uploaded by

DreamSpace
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 PDF, TXT or read online on Scribd
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DUP PROGRAM

SET YOUR CURRENT PB'S CHANGE THESE VALUES


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
extensions extensions
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

395 Squat 4x8 350 Squat


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

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


Raise or Raise or
Reverse Reverse
Hyper Hyper

PUSH #1 PUSH #1
330 Bench 5 rep Max 310 Bench

275 Bench 4x12 235 Bench


RPE 8-9 Push 3x12 RPE 8-9 Push
Press Press
RPE 8-9 Weighted 3x10 RPE 8-9 Weighted
Dips Dips
RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or
Pec Deck Pec Deck
RPE 8-9 DB laterals 3x10 RPE 8-9 DB laterals

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


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

PULL #1 PULL #1
640 Deadlift 5 rep Max 575 Deadlift

610 Deadlift 4x10 470 Deadlift


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

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


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

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


Curl Curl
RPE 8-9 Seated 3x10 RPE 8-9 Seated
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
395 Squat 1 rep Max 440 Squat

300 Squat 4x4 395 Squat


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

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


Raise or Raise or
Reverse Reverse
Hyper Hyper

PUSH #2 PUSH #2
195 OHP 3 rep Max 185 OHP

180 OHP 4x8 160 OHP


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

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


Laterals Laterals
RPE 8-9 Weighted 3x10 RPE 8-9 Weighted
Dips Dips
RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep
extensions extensions
RPE 8-9 Skull 3x10 RPE 8-9 Skull
Crusher Crusher
PULL #2 PULL #2
575 Deadlift 3 rep Max 610 Deadlift

505 Deadlift 4x6 555 Deadlift


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

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

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


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

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


Curl Curl
RPE 8-9 Seated 3x10 RPE 8-9 Seated
Hammer Hammer
Curl Curl
should be done from a 2- * Add weight on pull ups as needed
Week 5
LEGS #1
5 rep Max 400 Squat 1 rep Max 450

4x12 305 Squat 4x4 400


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

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


Raise or
Reverse
Hyper

PUSH #1
1 rep Max 350 Bench 3 rep Max 335

4x4 310 Bench 4x8 275


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

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


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

PULL #1
3 rep Max 620 Deadlift 1 rep Max 650

4x6 545 Deadlift 4x2 615


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

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


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

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


Curl
3x10 RPE 8-9 Seated 3x10 RPE 8-9
Hammer
Curl
Add weight on pull ups as needed * Stiff Leg Deads should be done from a 2-
3" deficit
LEGS #2
3 rep Max 425 Squat 5 rep Max 400

4x8 355 Squat 4x12 305


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

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


Raise or
Reverse
Hyper

PUSH #2
5 rep Max 175 OHP 1 rep Max 200

4x12 140 OHP 4x4 180


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

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


Laterals
3x10 RPE 8-9 Weighted 3x10 RPE 8-9
Dips
3x10 RPE 8-9 DB tricep 3x10 RPE 8-9
extensions
3x10 RPE 8-9 Skull 3x10 RPE 8-9
Crusher
PULL #2
1 rep Max 650 Deadlift 5 rep Max 585

4x2 630 Deadlift 4x10 515


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

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

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


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

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


Curl
3x10 RPE 8-9 Seated 3x10 RPE 8-9
Hammer
Curl
Add weight on pull ups as needed * Stiff Leg Deads should be done from a 2-
3" deficit
Week 6 Week 7
LEGS #1 LEGS #1
Squat 3 rep Max 425 Squat 5 rep Max 410

Squat 4x8 355 Squat 4x12 310


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

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

PUSH #1 PUSH #1
Bench 5 rep Max 315 Bench 1 rep Max 360

Bench 4x12 235 Bench 4x4 320


Push 3x12 RPE 8-9 Push 3x4 RPE 8-9
Press Press
Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9
Dips Dips
DB flyes or 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9
Pec Deck Pec Deck
DB laterals 3x10 RPE 8-9 DB laterals 3x10 RPE 8-9

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


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

PULL #1 PULL #1
Deadlift 5 rep Max 585 Deadlift 3 rep Max 630

Deadlift 4x10 480 Deadlift 4x6 555


Stiff Leg 3x10 RPE 8-9 Stiff Leg 3x10 RPE 8-9
Deadlift Deadlift
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 RPE 8-9


Curl Curl
Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9
Hammer Hammer
Curl Curl
* Add weight on pull ups as needed

LEGS #2 LEGS #2
Squat 1 rep Max 450 Squat 3 rep Max 430

Squat 4x4 400 Squat 4x8 360


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

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

PUSH #2 PUSH #2
OHP 3 rep Max 190 OHP 5 rep Max 180

OHP 4x8 160 OHP 4x12 140


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

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


Laterals Laterals
Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9
Dips Dips
DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9
extensions extensions
Skull 3x10 RPE 8-9 Skull 3x10 RPE 8-9
Crusher Crusher
PULL #2 PULL #2
Deadlift 3 rep Max 625 Deadlift 1 rep Max 660

Deadlift 4x6 565 Deadlift 4x2 630


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


Curl Curl
Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9
Hammer Hammer
Curl Curl
* Add weight on pull ups as needed
Week 8 Week 9
LEGS #1 LEGS #1
Squat 1 rep Max 455 Squat 3 rep Max

Squat 4x4 405 Squat 4x8


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

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


Raise or Raise or
Reverse Reverse
Hyper Hyper

PUSH #1 PUSH #1
Bench 3 rep Max 340 Bench 5 rep Max

Bench 4x8 280 Bench 4x12


Push 3x8 RPE 8-9 Push 3x12
Press Press
Weighted 3x10 RPE 8-9 Weighted 3x10
Dips Dips
DB flyes or 3x10 RPE 8-9 DB flyes or 3x10
Pec Deck Pec Deck
DB laterals 3x10 RPE 8-9 DB laterals 3x10

Skull 3x10 RPE 8-9 Skull 3x10


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

PULL #1 PULL #1
Deadlift 1 rep Max 660 Deadlift 5 rep Max

Deadlift 4x2 630 Deadlift 4x10


Stiff Leg 3x10 RPE 8-9 Stiff Leg 3x10
Deadlift 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 3x10 RPE 8-9 Barbell 3x10


Curl Curl
Seated 3x10 RPE 8-9 Seated 3x10
Hammer Hammer
Curl Curl
* Stiff Leg Deads should be done from a 2-
3" deficit
LEGS #2 LEGS #2
Squat 5 rep Max 410 Squat 1 rep Max

Squat 4x12 310 Squat 4x4


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

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


Raise or Raise or
Reverse Reverse
Hyper Hyper

PUSH #2 PUSH #2
OHP 1 rep Max 200 OHP 3 rep Max

OHP 4x4 185 OHP 4x8


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

DB 3x10 RPE 8-9 DB 3x10


Laterals Laterals
Weighted 3x10 RPE 8-9 Weighted 3x10
Dips Dips
DB tricep 3x10 RPE 8-9 DB tricep 3x10
extensions extensions
Skull 3x10 RPE 8-9 Skull 3x10
Crusher Crusher
PULL #2 PULL #2
Deadlift 5 rep Max 595 Deadlift 3 rep Max

Deadlift 4x10 520 Deadlift 4x6


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 3x10 RPE 8-9 Barbell 3x10


Curl Curl
Seated 3x10 RPE 8-9 Seated 3x10
Hammer Hammer
Curl Curl
* Stiff Leg Deads should be done from a 2-
3" deficit
430

360
RPE 8-9

RPE 8-9

RPE 8-9

320

245
RPE 8-9

RPE 8-9

RPE 8-9

RPE 8-9

RPE 8-9

RPE 8-9

595

485
RPE 8-9

RPE 8-9

RPE 8-9
RPE 8-9

RPE 8-9

RPE 8-9

455

405
RPE 8-9

RPE 8-9

RPE 8-9

190

165
RPE 8-9

RPE 8-9

RPE 8-9

RPE 8-9

RPE 8-9

630

570
RPE 8-9

RPE 8-9

RPE 8-9
RPE 8-9

RPE 8-9

RPE 8-9

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