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Dawood Program Design

Dawood_Program_Design

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Ahmad Akbary
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26 views2 pages

Dawood Program Design

Dawood_Program_Design

Uploaded by

Ahmad Akbary
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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DUP Training Periodization_ Dawood_Khan

Rest Between
Day Focus Exercise Sets Reps RPE
Sets

Day 90-120
Push Flat Barbell Bench Press 4 6-8 7-8
1 seconds

Incline Dumbbell Press 3 10-12 6-7 60-90 seconds

Overhead Press 90-120


4 8-10 7
(Barbell) seconds

Cable Lateral Raise 3 12-15 6-7 60-90 seconds

Overhead Tricep
3 10-12 7 60-90 seconds
Extension (EZ Bar)

Tricep Pushdown
3 12-15 6-7 60-90 seconds
(Cable)

Day 120-180
Strength (Pull) Deadlift (Barbell) 4 4-6 8-9
2 seconds

Pull-Ups (Weighted if 90-120


4 6-8 7-8
needed) seconds

Bent Over Rows 90-120


4 8-10 7
(Dumbbell) seconds

Face Pulls (Cable) 3 12-15 6-7 60-90 seconds

EZ Bar Bicep Curl 3 10-12 7 60-90 seconds

Hammer Curls
3 12-15 6-7 60-90 seconds
(Dumbbell)

Day 120-180
Power (Lower Body) Squats (Barbell) 4 6-8 8-9
3 seconds

Romanian Deadlift 90-120


3 8-10 7-8
(Barbell) seconds

1
DUP Training Periodization_ Dawood_Khan

Rest Between
Day Focus Exercise Sets Reps RPE
Sets

90-120
Leg Press 4 10-12 7
seconds

Walking Lunges 12
3 6-7 60-90 seconds
(Dumbbells) steps/leg

Seated Calf Raises 4 15-20 6-7 60-90 seconds

Day Hypertrophy Incline Barbell Bench 90-120


3 8-10 7-8
4 (Upper/Lower) Press seconds

90-120
Barbell Row 3 8-10 7
seconds

90-120
Hip Thrust (Barbell) 4 8-10 7-8
seconds

Dumbbell Lateral Raise 3 12-15 6-7 60-90 seconds

Cable Bicep Curl 3 12-15 6-7 60-90 seconds

Overhead Tricep Rope


3 12-15 6-7 60-90 seconds
Extension

Day 120-180
Optional (Full Body) Trap Bar Deadlift 3 6-8 8
5 seconds

Flat Dumbbell Bench 90-120


3 10-12 7
Press seconds

Pull-Down (Wide Grip) 3 12-15 6-7 60-90 seconds

Bulgarian Split Squat 90-120


3 10-12/leg 7
(Dumbbells) seconds

Face Pulls (Cable) 3 12-15 6-7 60-90 seconds

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