Day 1 — Lower Strength (Heavy)

Exercise

Sets x Reps

Intensity (%1RM)

Focus

Rest

Back Squat

4 x 3-5

85–90%

Max tension, full control

2-3 min

Deadlift

3 x 3-5

85–90%

Reset each rep, strong pull

2-3 min

Walking Lunges

3 x 8/leg

Moderate

Long stride, deep stretch

60-90 sec

Leg Curl

3 x 10-12

Moderate

Squeeze at the top

45-60 sec

Expect 60–75 minutes total.
‍Start the week heavy. Squats and deadlifts lead the day, demanding full control and full focus. These aren’t just lifts — they set the tone for your entire week. Rest long. Move right. Every rep builds your foundation.

DUP Workflow Explained ▼

Day 2 — Upper Strength (Heavy)

Exercise

Sets x Reps

Intensity (%1RM)

Focus

Rest

Bench Press

4 × 3-5

85-90%

Bar path locked, stable press

2-3 min

Barbell Row

3 × 6-8

80-85%

Heavy drive, strict form

2-3 min

Overhead Press

3 × 6-8

Moderate

Controlled push, no bounce

90 sec

Chin-Ups (Weighted if strong)

3 × 6-10

Bodyweight+

Full range, pause at top

60-90 sec

Expect 55–70 minutes total.
‍Push and pull with power. This session is all about pressing strength, controlled rowing, and clean vertical pulls. Lock in your setup, attack each rep, and train like you’re building numbers that count.

DUP Workflow Explained ▼

Day 3 — Hypertrophy (Moderate, Full Body)

Exercise

Sets x Reps

Intensity (%1RM)

Focus

Rest

Front Squat

3 × 8-10

70–75%

Controlled tempo

60-90 sec

Incline Dumbbell Press

3 × 8-10

Moderate

Full stretch and press

60-90 sec

Romanian Deadlift

3 × 8-10

70%

Hamstring stretch, hips locked

60-90 sec

Cable Row or DB Row

3 × 10-12

Moderate

Elbow drive, pause at squeeze

45-60 sec

Lateral Raises

3 × 12-15

Light

Clean reps, no momentum

30-45 sec

Expect 50–65 minutes total.
Lighter loads, longer sets, no shortcuts. This day brings the muscle-building volume. Keep the tempo clean, tension constant, If it burns -good.

DUP Workflow Explained ▼

Day 4 — Power/Speed (Light + Explosive, Full Body)

Exercise

Sets x Reps

Intensity (%1RM)

Focus

Rest

Speed Back Squat

4 × 3

60–65%

Explode up, control down

90-120 sec

Speed Bench Press

4 × 3

60–65%

Fast off chest, clean bar path

90-120 sec

Power Clean or Kettlebell Swing

3 × 5

Light explosive

Hips drive the motion

90-120 sec

Medicine Ball Slam

3 × 10

Explosive

Smash it like it stole something

60-90 sec

Box Jumps

3 × 5

Max Effort

Reset between reps, full intent every jump

90-120 sec

Expect 45–60 minutes total.
You might look at it and think:"That’s it? Only 3 reps?" Yeah — that's how real DUP training has been built for decades. It's not about burning out or getting tired. It's about moving with maximum speed and precision.
If you slow down, you miss the point.
If you add more reps and get tired, you lose the explosiveness you’re supposed to build.

DUP Workflow Explained ▼

GYM

Programs

Weekly Structure

Who It’s For

Day 1 — Lower Strength (Heavy)

Day 2 — Upper Strength (Heavy)

Day 3 — Hypertrophy (Moderate, Full Body)

Day 4 — Power/Speed (Light + Explosive, Full Body)