T Nation

DUP Program Review


#1

Hi Coach

Big fan of your articles and the website.Wishing you happy and prosperous New year!!!

I had to take a break in between my DUP Training due to some family commitments but now I am back

Didn’t lift a weight for 2-3 weeks…started this week back…but struggled…

Before numbers:

Squat : 140kg
Bench: 95kg
Deadlift: 145kg
OHP: 70kg

Each DUP cycle is for 3 weeks and then a 4th deload week.

Day 1:
Squats - 4 X 5+
Week1 - 80%
Week2 - week1 + 5lbs
Week3 - week2 + 5lbs

Deadlift - 5 X 1
Week1 - 90%
Week2 - 90%
Week3 - 90%

Bench Press: 4 X 8
Week1 - 70%
Week2 - week1 + 5lbs
Week3 - week2 + 5lbs
Accessory work including GHR, Heavy Leg Press and RDL


Day 2:
Back/Pull work
included Hypertrophy style work for back, traps and biceps


Day 3:
Bench press - 4 X 5+
Week1 - 80%
Week2 - week1 + 5lbs
Week3 - week2 + 5lbs

Squats - 5 X 1
Week1 - 90%
Week2 - 90%
Week3 - 90%

OHP: 4 X 8
Week1 - 70%
Week2 - week1 + 5lbs
Week3 - week2 + 5lbs
Accessory work including chest work/rear delts


Day 4:
Shoulder/Push
Includes Hypertrophy style work for delts, triceps


Day 5:
Deadlifts - 4 X 5
Week1 - 80%
Week2 - week1 + 5lbs
Week3 - week2 + 5lbs
Bench Press - 5 X 1
Week1 - 90%
Week2 - 90%
Week3 - 90%
Squats: 4 X 8
Week1 - 75%
Week2 - week1 + 5lbs
Week3 - week2 + 5lbs
Accessory work including Walking Lunges, SLDLS etc


Can you advice if I should continue on this…or can you please review and recommend any change???

Will really appreciate that