David Laid Dup Program
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Squat Max Bench Max Deadlift Max OHP Max Week 1 Legs 1 Squat Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper
5 rep Max 4x12 3x10 3x10 each leg 3x10
Bench Bench Push Press Weighted Dips DB flyes or Pec Deck DB laterals Skull Crusher DB tricep extensions 3x10
1 rep Max 4x4 3x4 3x10 3x10 3x10 3x10
Deadlift Deadlift Stiff Leg Deadlift Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl * Add weight on pull ups as needed
3 rep max 4x6 3x10 3x8-10 3x10 3x10 3x10 3x10
Squat Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper
3rep Max 4x8 3x10 3x10 each leg 3x10
OHP OHP BB Incline Bench DB Laterals
5 rep Max 4x12 3x12 3x10
Push 1
Pull 1
Legs 2
Push 2
Weighted Dips DB tricep extensions Skull Crusher
3x10 3x10 3x10
Deadlift Deadlift Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl * Add weight on pull ups as needed
1 rep Max 4x2 3x10 3x8-10 3x10 3x10 3x10 3x10
Squat Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper
5 rep Max 4x12 3x10 3x10 each leg 3x10
Bench Bench Push Press Weighted Dips DB flyes or Pec Deck DB laterals Skull Crusher DB tricep extensions
1 rep Max 4x4 3x4 3x10 3x10 3x10 3x10 3x10
Deadlift Deadlift Stiff Leg Deadlift Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl * Add weight on pull ups as needed
3 rep max 4x6 3x10 3x8-10 3x10 3x10 3x10 3x10
Squat
3rep Max
Pull 2
Week 4 Legs 1
Push 1
Pull 1
Legs 2
Push 2
Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper
4x8 3x10 3x10 each leg 3x10
OHP OHP BB Incline Bench DB Laterals Weighted Dips DB tricep extensions Skull Crusher
5 rep Max 4x12 3x12 3x10 3x10 3x10 3x10
Deadlift Deadlift Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl * Add weight on pull ups as needed
1 rep Max 4x2 3x10 3x8-10 3x10 3x10 3x10 3x10
Squat Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper
5 rep Max 4x12 3x10 3x10 each leg 3x10
Bench Bench Push Press Weighted Dips 3x10 DB flyes or Pec Deck DB laterals Skull Crusher DB tricep extensions
1 rep Max 4x4 3x4 3x10 3x10 3x10 3x10 3x10
Deadlift Deadlift
3 rep max 4x6
Pull 2
Week 7 Legs 1
Push 1
Pull 1
Stiff Leg Deadlift Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl * Add weight on pull ups as needed
3x10 3x8-10 3x10 3x10 3x10 3x10
Squat Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper
3rep Max 4x8 3x10 3x10 each leg 3x10
OHP OHP BB Incline Bench DB Laterals Weighted Dips DB tricep extensions Skull Crusher
5 rep Max 4x12 3x12 3x10 3x10 3x10 3x10
Deadlift Deadlift Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl * Add weight on pull ups as needed
1 rep Max 4x2 3x10 3x8-10 3x10 3x10 3x10 3x10
Legs 2
Push 2
Pull 2
David Laid DUP Program
Week 2 Squat Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper
1 rep Max 4x4 3x10 3x10 each leg 3x10
Bench Bench Push Press Weighted Dips DB flyes or Pec Deck DB laterals Skull Crusher DB Tricep extensions 3x10
3 rep Max 4x8 3x8 3x10 3x10 3x10 3x10 3x10
Deadlift Deadlift Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl Stiff Leg Deads should be done from a 2-3" deficit
1 rep Max 4x2 3x10 3x8-10 3x10 3x10 3x10 3x10
Squat Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper
5 rep Max 4x12 3x10 3x10 each leg 3x10
OHP OHP BB Incline DB Laterals
1 rep Max 4x4 3x4 3x10
weighted dips DB Tricep extensions Skull Crusher
3x10 3x10 3x10
Deadlift Deadlift Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl Stiff Leg Deads should be done from a 2-3" deficit
5 rep Max 4x10 3x10 3x8-10 3x10 3x10 3x10 3x10
Squat Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper
1 rep Max 4x4 3x10 3x10 each leg 3x10
Bench Bench Push Press Weighted Dips DB flyes or Pec Deck DB Laterals Skull Crusher DB Tricep extensions
3 rep Max 4x8 3x8 3x10 3x10 3x10 3x10 3x10
Deadlift Deadlift Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl Stiff Leg Deads should be done from a 2-3" deficit
1 rep Max 4x2 3x10 3x8-10 3x10 3x10 3x10 3x10
Squat
5 rep Max
Week 5
Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper
4x12 3x10 3x10 each leg 3x10
OHP OHP BB Incline DB Laterals weighted dips DB Tricep extensions Skull Crusher
1 rep Max 4x4 3x4 3x10 3x10 3x10 3x10
Deadlift Deadlift Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl Stiff Leg Deads should be done from a 2-3" deficit
5 rep Max 4x10 3x10 3x8-10 3x10 3x10 3x10 3x10
Squat Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper
1 rep Max 4x4 3x10 3x10 each leg 3x10
Bench Bench Push Press Weighted Dips DB flyes or Pec Deck DB Laterals Skull Crusher DB Tricep extensions
3 rep Max 4x8 3x8 3x10 3x10 3x10 3x10 3x10
Deadlift Deadlift
1 rep Max 4x2
Week 8
Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl Stiff Leg Deads should be done from a 2-3" deficit
3x10 3x8-10 3x10 3x10 3x10 3x10
Squat Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper
5 rep Max 4x12 3x10 3x10 each leg 3x10
OHP OHP BB Incline DB Laterals weighted dips DB Tricep extensions Skull Crusher
1 rep Max 4x4 3x4 3x10 3x10 3x10 3x10
Deadlift Deadlift Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl Stiff Leg Deads should be done from a 2-3" deficit
5 rep Max 4x10 3x10 3x8-10 3x10 3x10 3x10 3x10
Week 3 Squat 3rep Max Squat 4x8 Romanian DL 3x10 Lunges 3x10 each leg Glute Ham Raise or Reverse Hy3x10
Bench Bench Push Press Weighted Dips DB flyes or Pec Deck DB Laterals Skull Crusher DB Tricep extensions 3x10
5 rep Max 4x12 3x12 3x10 3x10 3x10 3x10 3x10
Deadlift Deadlift Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl
5 rep Max 4x10 3x10 3x8-10 3x10 3x10 3x10 3x10
Squat 1 rep Max Squat 4x4 Romanian DL 3x10 Lunges 3x10 each leg Glute Ham Raise or Reverse Hy3x10 OHP OHP BB Incline DB Laterals
3 rep Max 4x8 3x8 3x10
weighted dips DB Tricep extensions Skull Crusher
3x10 3x10 3x10
Deadlift Deadlift Stiff Leg Deadlift Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl
3 rep max 4x6 3x10 3x8-10 3x10 3x10 3x10 3x10
Week 6 Squat 3rep Max Squat 4x8 Romanian DL 3x10 Lunges 3x10 each leg Glute Ham Raise or Reverse Hy3x10
Bench Bench Push Press Weighted Dips DB flyes or Pec Deck DB Laterals Skull Crusher DB Tricep extensions
5 rep Max 4x12 3x12 3x10 3x10 3x10 3x10 3x10
Deadlift Deadlift Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl
5 rep Max 4x10 3x10 3x8-10 3x10 3x10 3x10 3x10
Squat
1 rep Max
Squat 4x4 Romanian DL 3x10 Lunges 3x10 each leg Glute Ham Raise or Reverse Hy3x10 OHP OHP BB Incline DB Laterals weighted dips DB Tricep extensions Skull Crusher
3 rep Max 4x8 3x8 3x10 3x10 3x10 3x10
Deadlift Deadlift Stiff Leg Deadlift Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl
3 rep max 4x6 3x10 3x8-10 3x10 3x10 3x10 3x10
Week 9 Squat 3rep Max Squat 4x8 Romanian DL 3x10 Lunges 3x10 each leg Glute Ham Raise or Reverse Hy3x10
Bench Bench Push Press Weighted Dips DB flyes or Pec Deck DB Laterals Skull Crusher DB Tricep extensions
5 rep Max 4x12 3x12 3x10 3x10 3x10 3x10 3x10
Deadlift Deadlift
5 rep Max 4x10
Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl
3x10 3x8-10 3x10 3x10 3x10 3x10
Squat 1 rep Max Squat 4x4 Romanian DL 3x10 Lunges 3x10 each leg Glute Ham Raise or Reverse Hy3x10 OHP OHP BB Incline DB Laterals weighted dips DB Tricep extensions Skull Crusher
3 rep Max 4x8 3x8 3x10 3x10 3x10 3x10
Deadlift Deadlift Stiff Leg Deadlift Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl
3 rep max 4x6 3x10 3x8-10 3x10 3x10 3x10 3x10
5 rep Max 4x12 3x10 3x10 each leg 3x10
Bench Bench Push Press Weighted Dips DB flyes or Pec Deck DB laterals Skull Crusher DB tricep extensions 3x10
1 rep Max 4x4 3x4 3x10 3x10 3x10 3x10
Deadlift Deadlift Stiff Leg Deadlift Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl * Add weight on pull ups as needed
3 rep max 4x6 3x10 3x8-10 3x10 3x10 3x10 3x10
Squat Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper
3rep Max 4x8 3x10 3x10 each leg 3x10
OHP OHP BB Incline Bench DB Laterals
5 rep Max 4x12 3x12 3x10
Push 1
Pull 1
Legs 2
Push 2
Weighted Dips DB tricep extensions Skull Crusher
3x10 3x10 3x10
Deadlift Deadlift Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl * Add weight on pull ups as needed
1 rep Max 4x2 3x10 3x8-10 3x10 3x10 3x10 3x10
Squat Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper
5 rep Max 4x12 3x10 3x10 each leg 3x10
Bench Bench Push Press Weighted Dips DB flyes or Pec Deck DB laterals Skull Crusher DB tricep extensions
1 rep Max 4x4 3x4 3x10 3x10 3x10 3x10 3x10
Deadlift Deadlift Stiff Leg Deadlift Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl * Add weight on pull ups as needed
3 rep max 4x6 3x10 3x8-10 3x10 3x10 3x10 3x10
Squat
3rep Max
Pull 2
Week 4 Legs 1
Push 1
Pull 1
Legs 2
Push 2
Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper
4x8 3x10 3x10 each leg 3x10
OHP OHP BB Incline Bench DB Laterals Weighted Dips DB tricep extensions Skull Crusher
5 rep Max 4x12 3x12 3x10 3x10 3x10 3x10
Deadlift Deadlift Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl * Add weight on pull ups as needed
1 rep Max 4x2 3x10 3x8-10 3x10 3x10 3x10 3x10
Squat Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper
5 rep Max 4x12 3x10 3x10 each leg 3x10
Bench Bench Push Press Weighted Dips 3x10 DB flyes or Pec Deck DB laterals Skull Crusher DB tricep extensions
1 rep Max 4x4 3x4 3x10 3x10 3x10 3x10 3x10
Deadlift Deadlift
3 rep max 4x6
Pull 2
Week 7 Legs 1
Push 1
Pull 1
Stiff Leg Deadlift Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl * Add weight on pull ups as needed
3x10 3x8-10 3x10 3x10 3x10 3x10
Squat Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper
3rep Max 4x8 3x10 3x10 each leg 3x10
OHP OHP BB Incline Bench DB Laterals Weighted Dips DB tricep extensions Skull Crusher
5 rep Max 4x12 3x12 3x10 3x10 3x10 3x10
Deadlift Deadlift Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl * Add weight on pull ups as needed
1 rep Max 4x2 3x10 3x8-10 3x10 3x10 3x10 3x10
Legs 2
Push 2
Pull 2
David Laid DUP Program
Week 2 Squat Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper
1 rep Max 4x4 3x10 3x10 each leg 3x10
Bench Bench Push Press Weighted Dips DB flyes or Pec Deck DB laterals Skull Crusher DB Tricep extensions 3x10
3 rep Max 4x8 3x8 3x10 3x10 3x10 3x10 3x10
Deadlift Deadlift Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl Stiff Leg Deads should be done from a 2-3" deficit
1 rep Max 4x2 3x10 3x8-10 3x10 3x10 3x10 3x10
Squat Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper
5 rep Max 4x12 3x10 3x10 each leg 3x10
OHP OHP BB Incline DB Laterals
1 rep Max 4x4 3x4 3x10
weighted dips DB Tricep extensions Skull Crusher
3x10 3x10 3x10
Deadlift Deadlift Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl Stiff Leg Deads should be done from a 2-3" deficit
5 rep Max 4x10 3x10 3x8-10 3x10 3x10 3x10 3x10
Squat Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper
1 rep Max 4x4 3x10 3x10 each leg 3x10
Bench Bench Push Press Weighted Dips DB flyes or Pec Deck DB Laterals Skull Crusher DB Tricep extensions
3 rep Max 4x8 3x8 3x10 3x10 3x10 3x10 3x10
Deadlift Deadlift Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl Stiff Leg Deads should be done from a 2-3" deficit
1 rep Max 4x2 3x10 3x8-10 3x10 3x10 3x10 3x10
Squat
5 rep Max
Week 5
Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper
4x12 3x10 3x10 each leg 3x10
OHP OHP BB Incline DB Laterals weighted dips DB Tricep extensions Skull Crusher
1 rep Max 4x4 3x4 3x10 3x10 3x10 3x10
Deadlift Deadlift Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl Stiff Leg Deads should be done from a 2-3" deficit
5 rep Max 4x10 3x10 3x8-10 3x10 3x10 3x10 3x10
Squat Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper
1 rep Max 4x4 3x10 3x10 each leg 3x10
Bench Bench Push Press Weighted Dips DB flyes or Pec Deck DB Laterals Skull Crusher DB Tricep extensions
3 rep Max 4x8 3x8 3x10 3x10 3x10 3x10 3x10
Deadlift Deadlift
1 rep Max 4x2
Week 8
Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl Stiff Leg Deads should be done from a 2-3" deficit
3x10 3x8-10 3x10 3x10 3x10 3x10
Squat Squat Romanian DL Lunges Glute Ham Raise or Reverse Hyper
5 rep Max 4x12 3x10 3x10 each leg 3x10
OHP OHP BB Incline DB Laterals weighted dips DB Tricep extensions Skull Crusher
1 rep Max 4x4 3x4 3x10 3x10 3x10 3x10
Deadlift Deadlift Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl Stiff Leg Deads should be done from a 2-3" deficit
5 rep Max 4x10 3x10 3x8-10 3x10 3x10 3x10 3x10
Week 3 Squat 3rep Max Squat 4x8 Romanian DL 3x10 Lunges 3x10 each leg Glute Ham Raise or Reverse Hy3x10
Bench Bench Push Press Weighted Dips DB flyes or Pec Deck DB Laterals Skull Crusher DB Tricep extensions 3x10
5 rep Max 4x12 3x12 3x10 3x10 3x10 3x10 3x10
Deadlift Deadlift Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl
5 rep Max 4x10 3x10 3x8-10 3x10 3x10 3x10 3x10
Squat 1 rep Max Squat 4x4 Romanian DL 3x10 Lunges 3x10 each leg Glute Ham Raise or Reverse Hy3x10 OHP OHP BB Incline DB Laterals
3 rep Max 4x8 3x8 3x10
weighted dips DB Tricep extensions Skull Crusher
3x10 3x10 3x10
Deadlift Deadlift Stiff Leg Deadlift Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl
3 rep max 4x6 3x10 3x8-10 3x10 3x10 3x10 3x10
Week 6 Squat 3rep Max Squat 4x8 Romanian DL 3x10 Lunges 3x10 each leg Glute Ham Raise or Reverse Hy3x10
Bench Bench Push Press Weighted Dips DB flyes or Pec Deck DB Laterals Skull Crusher DB Tricep extensions
5 rep Max 4x12 3x12 3x10 3x10 3x10 3x10 3x10
Deadlift Deadlift Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl
5 rep Max 4x10 3x10 3x8-10 3x10 3x10 3x10 3x10
Squat
1 rep Max
Squat 4x4 Romanian DL 3x10 Lunges 3x10 each leg Glute Ham Raise or Reverse Hy3x10 OHP OHP BB Incline DB Laterals weighted dips DB Tricep extensions Skull Crusher
3 rep Max 4x8 3x8 3x10 3x10 3x10 3x10
Deadlift Deadlift Stiff Leg Deadlift Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl
3 rep max 4x6 3x10 3x8-10 3x10 3x10 3x10 3x10
Week 9 Squat 3rep Max Squat 4x8 Romanian DL 3x10 Lunges 3x10 each leg Glute Ham Raise or Reverse Hy3x10
Bench Bench Push Press Weighted Dips DB flyes or Pec Deck DB Laterals Skull Crusher DB Tricep extensions
5 rep Max 4x12 3x12 3x10 3x10 3x10 3x10 3x10
Deadlift Deadlift
5 rep Max 4x10
Stiff LDL Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl
3x10 3x8-10 3x10 3x10 3x10 3x10
Squat 1 rep Max Squat 4x4 Romanian DL 3x10 Lunges 3x10 each leg Glute Ham Raise or Reverse Hy3x10 OHP OHP BB Incline DB Laterals weighted dips DB Tricep extensions Skull Crusher
3 rep Max 4x8 3x8 3x10 3x10 3x10 3x10
Deadlift Deadlift Stiff Leg Deadlift Pull Ups Yates Row Shrugs Barbell Curl Seated Hammer Curl
3 rep max 4x6 3x10 3x8-10 3x10 3x10 3x10 3x10
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