DUP Program

DUP Program A Day 1 Main Bench Press Chin Up Press Accessory Rear Delt Flye Dip Lat Pulldown Upright Row Side Bend B Day 2 Main Deadlift Row Squat Accessory T-bar Row GHD Front Squat Curl Sit Up

Day 3

Day 5

Day 7 Rest

5x1-3 4x4-6 3x7-9

Chin Up Press Bench Press

5x1-3 4x4-6 3x7-9

Press Bench Press Chin Up

5x1-3 4x4-6 3x7-9

3x20 5x5 3x20 5x5 5x5

Rear Delt Flye Dip Lat Pulldown Upright Row Side Bend

4x10 3x20 4x10 3x20 4x10

Rear Delt Flye Dip Lat Pulldown Upright Row Side Bend

5x5 4x10 5x5 4x10 3x20

Day 4

Day 6

5x3 4x6 3x9

Row Squat Deadlift

5x3 4x6 3x9

Squat Deadlift Row

5x3 4x6 3x9

4x10 3x20 5x5 3x20 3x20

T-bar Row GHD Front Squat Curl Sit Up

3x20 5x5 4x10 4x10 5x5

T-bar Row GHD Front Squat Curl Sit Up

5x5 4x10 3x20 5x5 4x10

On Leg Days Day 2 Wingates Day 4 Hill Sprint Day 6 Speed

1-20x30s on/2-4min of

1-20x40m on/3-5min of

1x5-40min

On Leg Days Day 2 Hill Sprint 1-20x40m on/3-5min of Day 4 Wingates

1-20x30s on/2-4min of

Day 6 Speed

1x5-40min

Tracker A Day 1 Main Bench Press 5x1-3 Chin Up 4x4-6 Press 3x7-9 Accessory Rear Delt Flye3x20 Dip 5x5 Lat Pulldown 3x20 Upright Row 5x5 Side Bend 5x5 B Day 2 Main Deadlift Row Squat Accessory T-bar Row GHD Front Squat Curl Sit Up

5x3 4x6 3x9 4x10 3x20 5x5 3x20 3x20

A Day 3 Main Chin Up 5x1-3 Press 4x4-6 Bench Press 3x7-9 Accessory Rear Delt Flye4x10 Dip 3x20 Lat Pulldown 4x10 Upright Row 3x20 Side Bend 4x10 B Day 4

Main Row Squat Deadlift Accessory T-bar Row GHD Front Squat Curl Sit Up

5x3 4x6 3x9 3x20 5x5 4x10 4x10 5x5

A Day 5 Main Press 5x1-3 Bench Press 4x4-6 Chin Up 3x7-9 Accessory Rear Delt Flye5x5 Dip 4x10 Lat Pulldown 5x5 Upright Row 4x10 Side Bend 3x20 B Day 6 Main Squat Deadlift Row Accessory T-bar Row GHD Front Squat Curl Sit Up

5x3 4x6 3x9 5x5 4x10 3x20 5x5 4x10

On Leg Days Day 2 Wingates 1-20x30s on/2-4min of Day 4 Hill Sprint

1-20x40m on/3-5min of

Day 6 Speed

1x5-40min