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David Laid Dup Program Copy 2

The document outlines David Laid's DUP training program over 7 weeks. It consists of upper body push, lower body, and pull sessions split over two weeks. Each session focuses on compound lifts for sets and reps, along with isolation exercises. The program progressively increases weight loads each week using rep maxes to track strength gains over time.

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2K views12 pages

David Laid Dup Program Copy 2

The document outlines David Laid's DUP training program over 7 weeks. It consists of upper body push, lower body, and pull sessions split over two weeks. Each session focuses on compound lifts for sets and reps, along with isolation exercises. The program progressively increases weight loads each week using rep maxes to track strength gains over time.

Uploaded by

alam
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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Squat Max

Bench Max
Deadlift Max
OHP Max

Week 1
Legs 1
Squat 5 rep Max
Squat 4x12
Romanian DL 3x10
Lunges 3x10 each leg
Glute Ham Raise or Reverse Hyper 3x10

Push 1
Bench 1 rep Max
Bench 4x4
Push Press 3x4
Weighted Dips 3x10
DB flyes or Pec Deck 3x10
DB laterals 3x10
Skull Crusher 3x10
DB tricep extensions 3x10

Pull 1
Deadlift 3 rep max
Deadlift 4x6
Stiff Leg Deadlift 3x10
Pull Ups 3x8-10
Yates Row 3x10
Shrugs 3x10
Barbell Curl 3x10
Seated Hammer Curl 3x10
* Add weight on pull ups as needed
Legs 2
Squat 3rep Max
Squat 4x8
Romanian DL 3x10
Lunges 3x10 each leg
Glute Ham Raise or Reverse Hyper 3x10

Push 2 OHP 5 rep Max


OHP 4x12
BB Incline Bench 3x12
DB Laterals 3x10
Weighted Dips 3x10
DB tricep extensions 3x10
Skull Crusher 3x10

Pull 2
Deadlift 1 rep Max
Deadlift 4x2
Stiff LDL 3x10
Pull Ups 3x8-10
Yates Row 3x10
Shrugs 3x10
Barbell Curl 3x10
Seated Hammer Curl 3x10
* Add weight on pull ups as needed

Week 4
Legs 1
Squat 5 rep Max
Squat 4x12
Romanian DL 3x10
Lunges 3x10 each leg
Glute Ham Raise or Reverse Hyper 3x10

Push 1
Bench 1 rep Max
Bench 4x4
Push Press 3x4
Weighted Dips 3x10
DB flyes or Pec Deck 3x10
DB laterals 3x10
Skull Crusher 3x10
DB tricep extensions 3x10

Pull 1
Deadlift 3 rep max
Deadlift 4x6
Stiff Leg Deadlift 3x10
Pull Ups 3x8-10
Yates Row 3x10
Shrugs 3x10
Barbell Curl 3x10
Seated Hammer Curl 3x10
* Add weight on pull ups as needed
Legs 2
Squat 3rep Max
Squat 4x8
Romanian DL 3x10
Lunges 3x10 each leg
Glute Ham Raise or Reverse Hyper 3x10

Push 2 OHP 5 rep Max


OHP 4x12
BB Incline Bench 3x12
DB Laterals 3x10
Weighted Dips 3x10
DB tricep extensions 3x10
Skull Crusher 3x10

Pull 2
Deadlift 1 rep Max
Deadlift 4x2
Stiff LDL 3x10
Pull Ups 3x8-10
Yates Row 3x10
Shrugs 3x10
Barbell Curl 3x10
Seated Hammer Curl 3x10
* Add weight on pull ups as needed

Week 7
Legs 1
Squat 5 rep Max
Squat 4x12
Romanian DL 3x10
Lunges 3x10 each leg
Glute Ham Raise or Reverse Hyper 3x10

Push 1
Bench 1 rep Max
Bench 4x4
Push Press 3x4
Weighted Dips 3x10 3x10
DB flyes or Pec Deck 3x10
DB laterals 3x10
Skull Crusher 3x10
DB tricep extensions 3x10

Pull 1
Deadlift 3 rep max
Deadlift 4x6
Stiff Leg Deadlift 3x10
Pull Ups 3x8-10
Yates Row 3x10
Shrugs 3x10
Barbell Curl 3x10
Seated Hammer Curl 3x10
* Add weight on pull ups as needed
Legs 2
Squat 3rep Max
Squat 4x8
Romanian DL 3x10
Lunges 3x10 each leg
Glute Ham Raise or Reverse Hyper 3x10

Push 2 OHP 5 rep Max


OHP 4x12
BB Incline Bench 3x12
DB Laterals 3x10
Weighted Dips 3x10
DB tricep extensions 3x10
Skull Crusher 3x10

Pull 2
Deadlift 1 rep Max
Deadlift 4x2
Stiff LDL 3x10
Pull Ups 3x8-10
Yates Row 3x10
Shrugs 3x10
Barbell Curl 3x10
Seated Hammer Curl 3x10
* Add weight on pull ups as needed
David Laid DUP Program

Week 2

Squat 1 rep Max


Squat 4x4
Romanian DL 3x10
Lunges 3x10 each leg
Glute Ham Raise or Reverse Hyper 3x10

Bench 3 rep Max


Bench 4x8
Push Press 3x8
Weighted Dips 3x10
DB flyes or Pec Deck 3x10
DB laterals 3x10
Skull Crusher 3x10
DB Tricep extensions 3x10 3x10

Deadlift 1 rep Max


Deadlift 4x2
Stiff LDL 3x10
Pull Ups 3x8-10
Yates Row 3x10
Shrugs 3x10
Barbell Curl 3x10
Seated Hammer Curl 3x10
Stiff Leg Deads should be done from a 2-3" deficit

Squat 5 rep Max


Squat 4x12
Romanian DL 3x10
Lunges 3x10 each leg
Glute Ham Raise or Reverse Hyper 3x10

OHP 1 rep Max


OHP 4x4
BB Incline 3x4
DB Laterals 3x10
weighted dips 3x10
DB Tricep extensions 3x10
Skull Crusher 3x10

Deadlift 5 rep Max


Deadlift 4x10
Stiff LDL 3x10
Pull Ups 3x8-10
Yates Row 3x10
Shrugs 3x10
Barbell Curl 3x10
Seated Hammer Curl 3x10
Stiff Leg Deads should be done from a 2-3" deficit

Week 5

Squat 1 rep Max


Squat 4x4
Romanian DL 3x10
Lunges 3x10 each leg
Glute Ham Raise or Reverse Hyper 3x10

Bench 3 rep Max


Bench 4x8
Push Press 3x8
Weighted Dips 3x10
DB flyes or Pec Deck 3x10
DB Laterals 3x10
Skull Crusher 3x10
DB Tricep extensions 3x10

Deadlift 1 rep Max


Deadlift 4x2
Stiff LDL 3x10
Pull Ups 3x8-10
Yates Row 3x10
Shrugs 3x10
Barbell Curl 3x10
Seated Hammer Curl 3x10
Stiff Leg Deads should be done from a 2-3" deficit

Squat 5 rep Max


Squat 4x12
Romanian DL 3x10
Lunges 3x10 each leg
Glute Ham Raise or Reverse Hyper 3x10

OHP 1 rep Max


OHP 4x4
BB Incline 3x4
DB Laterals 3x10
weighted dips 3x10
DB Tricep extensions 3x10
Skull Crusher 3x10

Deadlift 5 rep Max


Deadlift 4x10
Stiff LDL 3x10
Pull Ups 3x8-10
Yates Row 3x10
Shrugs 3x10
Barbell Curl 3x10
Seated Hammer Curl 3x10
Stiff Leg Deads should be done from a 2-3" deficit

Week 8

Squat 1 rep Max


Squat 4x4
Romanian DL 3x10
Lunges 3x10 each leg
Glute Ham Raise or Reverse Hyper 3x10

Bench 3 rep Max


Bench 4x8
Push Press 3x8
Weighted Dips 3x10
DB flyes or Pec Deck 3x10
DB Laterals 3x10
Skull Crusher 3x10
DB Tricep extensions 3x10

Deadlift 1 rep Max


Deadlift 4x2
Stiff LDL 3x10
Pull Ups 3x8-10
Yates Row 3x10
Shrugs 3x10
Barbell Curl 3x10
Seated Hammer Curl 3x10
Stiff Leg Deads should be done from a 2-3" deficit

Squat 5 rep Max


Squat 4x12
Romanian DL 3x10
Lunges 3x10 each leg
Glute Ham Raise or Reverse Hyper 3x10

OHP 1 rep Max


OHP 4x4
BB Incline 3x4
DB Laterals 3x10
weighted dips 3x10
DB Tricep extensions 3x10
Skull Crusher 3x10

Deadlift 5 rep Max


Deadlift 4x10
Stiff LDL 3x10
Pull Ups 3x8-10
Yates Row 3x10
Shrugs 3x10
Barbell Curl 3x10
Seated Hammer Curl 3x10
Stiff Leg Deads should be done from a 2-3" deficit
Week 3

Squat 3rep Max


Squat 4x8
Romanian DL 3x10
Lunges 3x10 each leg
Glute Ham Raise or Reverse H 3x10

Bench 5 rep Max


Bench 4x12
Push Press 3x12
Weighted Dips 3x10
DB flyes or Pec Deck 3x10
DB Laterals 3x10
Skull Crusher 3x10
DB Tricep extensions 3x10 3x10

Deadlift 5 rep Max


Deadlift 4x10
Stiff LDL 3x10
Pull Ups 3x8-10
Yates Row 3x10
Shrugs 3x10
Barbell Curl 3x10
Seated Hammer Curl 3x10

Squat 1 rep Max


Squat 4x4
Romanian DL 3x10
Lunges 3x10 each leg
Glute Ham Raise or Reverse H 3x10

OHP 3 rep Max


OHP 4x8
BB Incline 3x8
DB Laterals 3x10
weighted dips 3x10
DB Tricep extensions 3x10
Skull Crusher 3x10

Deadlift 3 rep max


Deadlift 4x6
Stiff Leg Deadlift 3x10
Pull Ups 3x8-10
Yates Row 3x10
Shrugs 3x10
Barbell Curl 3x10
Seated Hammer Curl 3x10

Week 6

Squat 3rep Max


Squat 4x8
Romanian DL 3x10
Lunges 3x10 each leg
Glute Ham Raise or Reverse H 3x10

Bench 5 rep Max


Bench 4x12
Push Press 3x12
Weighted Dips 3x10
DB flyes or Pec Deck 3x10
DB Laterals 3x10
Skull Crusher 3x10
DB Tricep extensions 3x10

Deadlift 5 rep Max


Deadlift 4x10
Stiff LDL 3x10
Pull Ups 3x8-10
Yates Row 3x10
Shrugs 3x10
Barbell Curl 3x10
Seated Hammer Curl 3x10

Squat 1 rep Max


Squat 4x4
Romanian DL 3x10
Lunges 3x10 each leg
Glute Ham Raise or Reverse H 3x10

OHP 3 rep Max


OHP 4x8
BB Incline 3x8
DB Laterals 3x10
weighted dips 3x10
DB Tricep extensions 3x10
Skull Crusher 3x10

Deadlift 3 rep max


Deadlift 4x6
Stiff Leg Deadlift 3x10
Pull Ups 3x8-10
Yates Row 3x10
Shrugs 3x10
Barbell Curl 3x10
Seated Hammer Curl 3x10

Week 9

Squat 3rep Max


Squat 4x8
Romanian DL 3x10
Lunges 3x10 each leg
Glute Ham Raise or Reverse H 3x10

Bench 5 rep Max


Bench 4x12
Push Press 3x12
Weighted Dips 3x10
DB flyes or Pec Deck 3x10
DB Laterals 3x10
Skull Crusher 3x10
DB Tricep extensions 3x10

Deadlift 5 rep Max


Deadlift 4x10
Stiff LDL 3x10
Pull Ups 3x8-10
Yates Row 3x10
Shrugs 3x10
Barbell Curl 3x10
Seated Hammer Curl 3x10

Squat 1 rep Max


Squat 4x4
Romanian DL 3x10
Lunges 3x10 each leg
Glute Ham Raise or Reverse H 3x10

OHP 3 rep Max


OHP 4x8
BB Incline 3x8
DB Laterals 3x10
weighted dips 3x10
DB Tricep extensions 3x10
Skull Crusher 3x10

Deadlift 3 rep max


Deadlift 4x6
Stiff Leg Deadlift 3x10
Pull Ups 3x8-10
Yates Row 3x10
Shrugs 3x10
Barbell Curl 3x10
Seated Hammer Curl 3x10

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