3x Weekly DUP Template w Block Progression
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To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Copy) *full details here* - Thanks, Lift Vault
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INTERMEDIATE 3 DAY DUP TEMPLATE W/ BLOCK PROGRESSION
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TM PercentageWeight RoundingStep Backs (Stall)
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Created by u/ichryst / @JoshLiftsRaw
90.00%2.52
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1RM CALCULATOR
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Updated TM
Increment
CycleStallsOriginal TM
Original 1RM
WEEKLY INCREASE
EST. 1RM
REPSWEIGHT
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BENCH862.5208190STRENGTH
HYPERTROPHY
116.655100
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SQUAT112.5500112.512552.5233.305200
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DEADLIFT139.52.500139.5155349.955300
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DUPWEEK 1WEEK 2WEEK 3
INSTRUCTIONS
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MOVEMENTSETSREPS
WEIGHT
MOVEMENTSETSREPSWEIGHTMOVEMENTSETSREPS
WEIGHT
ONLY FILL IN THE GREEN CELLS
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DAY 1POWER SQUATS5390POWER SQUATS5390POWER SQUATS5390
Input 1RM's in J7-J9 & set your TM% in E4
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STRENGTH DEADLIFT44112.5STRENGTH DEADLIFT44117.5STRENGTH DEADLIFT44122.5
Set your custom weekly increases in K7 & L7
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HYPERTROPHY BENCH4860
HYPERTROPHY BENCH
4862.5
HYPERTROPHY BENCH
4865
Set your increase every cycle in E7-E9
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DAY 2STRENGTH SQUATS4490STRENGTH SQUATS4495STRENGTH SQUATS44100
Set your step backs in I4 (this is how many cycle's you go back after every stall)
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HYPERTROPHY DEADLIFT
4897.5
HYPERTROPHY DEADLIFT
48100
HYPERTROPHY DEADLIFT
48102.5
If you are unable to hit all prescribed reps by the end of week 3 increase stalls (G7-G9) by 1
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POWER BENCH5360POWER BENCH5360POWER BENCH5360
If you are able to hit all prescribed reps increase cycle (C7-C9) by 1
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DAY 3HYPERTROPHY SQUATS4880
HYPERTROPHY SQUATS
4882.5
HYPERTROPHY SQUATS
4885
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POWER DEADLIFT53112.5POWER DEADLIFT53112.5POWER DEADLIFT53112.5
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STRENGTH BENCH4470STRENGTH BENCH4475STRENGTH BENCH4480
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84772.58479584817.5
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TOTAL VOLUME
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WEEK 164890
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WEEK 266780
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WEEK 368670
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Intermediate DUP