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