The Everyman's guide to DUP training

[Filthmonger]

http://www.healthylivingheavylifting...-guide-to-dup/

Whats the opinion on this incredibly simplistic DUP routine, doing the big 3, 3 times per week. Thinking about giving it a crack for my next bulk.

[SuffolkPunch]

I can't see anything to complain about with that writeup.

My sig links to my own interpretation of DUP.

[Filthmonger]

Ill check it out, repped

[NeverEnough89]

It is a variant and people do run it that way. I have been running it with all three being the same day. So squat/bench/deadlift all at 75% for 3x8 and progressing in weight or reps/sets in the same day; rest then all at 60% for rest/recovery/form, rest again, and then a strength day with a couple 2x2 or 3x3 with an AMRAP at 85%ish. I'm getting lucky enough to have Arian write up my next cycle after my meet, so hopefully he wont kill me as I kinda did that to myself these past 12 weeks.

Check this link out, more posts there and some examples from Arian himself.
http://forum.bodybuilding.com/showth...hp?t=165731531

[Filthmonger]

Thanks mate, reps

[thesecondrei]

Just to clarify this is done with a training max of 90% of ones true 1rm like 5/3/1 right? That's what I inferred from the article as well as watching Laynes video.

[BeauFlexington]

Just to clarify this is done with a training max of 90% of ones true 1rm like 5/3/1 right? That's what I inferred from the article as well as watching Laynes video.

"Notes:

For the loading, take a conservative estimate of your one rep max ... then take 10% away from this to use for your max in this program"

[BeauFlexington]

...this incredibly simplistic DUP routine, doing the big 3, 3 times per week.

It's a pretty good article. Glad they kept it simple.

I do it as a Big 4, in pairs:

Day 1: DL + OHP
Day 2: SQ + BP

... rotating 3 percentages/volumes:

	Mon	Tue	Wed	Thu	Fri
Wk 1	70% 4x8	70% 4x8	_	80% 4-5x5	80% 4-5x5
Wk 2	90% 5x3	90% 5x3	_	70% 4x8	70% 4x8
Wk 3	80% 4-5x5	80% 4-5x5	_	90% 5x3	90% 5x3

Each day can add in a couple minor exercises/accessories as you see fit, simple volume like 3x8

[bballjoey93]

file:///C:/Users/Joey/Desktop/D.U.P%20Spreadsheet.pdf

I have attached a link to my spreadsheet of the DUP style training program that I was thinking about running. If you have had any experience with this type of training I would love some feedback. I am used to high volume which is why I added some additional work on the 3 main days. I plan on running it 3 weeks then deloading the 4th week and adding weight to each lift or upping the 1RM percentage used for the movements. Also calves are a huge weakness so I don't have them Listed and will just destroy them when I feel suitable (4-5 Days a week).

Thank you!