Enter: DUP Training

Well, this week was my first taste of the DUP training method.  After seeing much progress with hitting certain lifts multiple times a week, I figured this one would be great to try out as my training approach leading up to my next meet.  Here is a layout of how the week SHOULD OF played out:

Day 1 –

Exercise Sets Reps Load in week 1 (% of 1RM) Load in week 2 Load in Week 3
Back Squat 6 3 70 As week 1 As week 1
Deadlift 5 5 80 Week 1 + 5kg/ 10 lbs Week 2+ 2.5kg/ 5 lbs
Bench Press 4 8 70 Week 1+ 2.5kg/ 5 lbs Week 2+2.5kg/ 5 lbs

 Day 2 –

Exercise Sets Reps Load in Week 1(% of 1RM) Load in Week 2 Load in Week 3
Deadlift 6 3 70 As week 1 As week 1
Bench Press 5 5 80 Week 1 + 5kg/ 10 lbs Week 2+ 2.5kg/ 5 lbs
Squat 4 8 70 Week 1+ 2.5kg/ 5 lbs Week 2+2.5kg/ 5 lbs

 Day 3 –

Exercise Sets Reps Load in Week 1 (% of 1RM) Load in Week 2 Load in Week 3
Bench Press 6 3 70 As week 1 As week 1
Squat 5 5 80 Week 1 + 5kg/ 10 lbs Week 2+ 2.5kg/ 5 lbs
Deadlift 4 6 75 Week 1+ 2.5kg/ 5 lbs Week 2+2.5kg/ 5 lbs

 Day 4 – 

Exercise Sets Reps Load (RPE)
Chin-Ups or Pulldowns 4 6-8 8
Barbell Rows 4 6-8 8
DB Rows 3 10-12 9
Calf Raises 4 12-15 9
Curls 3 8-12 9
Pushdowns 3 8-12 9

Note:  It’s recommended to subtract 10% off your 1RM before factoring the recommended percentages and determining your working weight.

In a few of the articles I read on this program, the authors swore that these workouts could be finished in 45 minutes to an hour.  Well, that turned out to be ABSOLUTELY IMPOSSIBLE.  With proper stretching,warming up, and resting between sets, this workout could easily last two hours on most days.  Though most of the articles were well written and had tons of positive feedback, it’s clear as day that these authors have never tried the program.

So, I tweaked the program a bit.  Each morning, I do 20 minutes of warming up and stretching.  Then, I have a one hour window to get my workout completed.  Below is how the program played out, with my modifications.

Note:  I am only posting my working weights.  I warmed up before each lift, of course!


Monday

(AM)

Exercise: Sets x Reps x Weight

  • Squats: 6 x 3 x 255 lbs.
  • Sumo Deadlifts: 5 x 5 x 365 lbs.   (Pulled from blocks)

(PM)

  • Bench Press: 4 x 8 x 220 lbs.

Note:  Due to the fact that this workout was going to take way over my normal one hour training session, I split it up and came back in the evening to finish up.  This workout, without warming up, takes close to an 1.5 hours.


Tuesday

Exercise: Sets x Reps x Weight

  • Sumo Deadlifts: 6 x 3 x 320
  • Bench Press: 5 x 5 x 220
  • Squats: 4 x 8 x 255

Note:  I actually finished this workout in  a decent amount of time.  


Wednesday

  • Overhead Press: 5 x 10 x 95 lbs.
  • Close Grip Lat Pull-downs: 4 x 10 – 15 x N/A
  • Shrug Machine: 4 x 10 – 15 x N/A
  • One Arm Row: 4 x 10 – 15 x N/A
  • Lateral Raises: 4 x 10 –  15 x N/A
  • Face Pulls: 3 x 10 – 15 x N/A
  • Seated Calf Raise: 3 x 10 – 15 x N/.A
  • Barbell Curls: 4 x 10 – 15 x N/A
  • Rope Push-downs: 4 x 10 – 15 x N/A
  • Exercise Ball Sit-Ups: 4 x 10 – 12

Note:  The matching colors mean the two listed exercises were super-setted (if that’s a word).  Also, I don’t typically record the weights I use on exercises that I am not necessarily trying to break a PR on.  However, I choose a weight that leaves me a couple of reps short of failure for the prescribed set/rep scheme.


Thursday

Exercise: Sets x Reps x Weight

  • Bench Press: 6 x 3 x 200 lbs.
  • Squats: 5 x 5 x 290 lbs.

Note:  No time to fit in the deadlifts, so I’ll have to hit them tomorrow.


Friday

Exercise: Sets x Reps x Weight

  • Sumo Deadlifts: 4 x 6 x 340   (Pulled from blocks)
  • Pull-ups: 4 x 6 x BW
  • Barbell Rows: 4 x 6 x N/A
  • Dumbbell Rows: 3 x 10 – 12
  • Seated Calf Raise: 3 x 12 – 15
  • Concentration Curls: 3 x 8 – 12
  • Seated Dip Machine: 3 x 8 – 12


Conclusion

Pros:

  • Forces you to work harder.  This program is a beast and forces you to channel your inner beast to hang with it.
  • Bodybuilding days!  Technically, they are called accessory days; but I’m a closet bodybuilder and need to feed the pump!

Cons:

  • Lengthy workouts.  The majority of these workouts last well over an hour.
  • Not for beginners.  I feel a lot of new lifters will take to this program, due to its popularity, and end up injured.  I feel one must have a couple of years of training and competitions under their belt before attacking this program.  Your form and technique must be ON POINT!

Overall, this program is exactly what I have been looking for.  I’ll tweak it to my liking, of course.

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