DUP Percentage Program - The Strength Athlete
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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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MAXES:
kgs
weight
x
reps
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SQUAT:470470x1
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BENCH:300300x1
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DEADLIFT:
605605x1
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CATEGORY:
WK 1
WK 2
WK 3
WK 4
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DAY 1LOAD%1RMRPELOAD%1RMRPELOAD%1RMRPELOAD%1RMRPE
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SQUATPause Squat5x332569.0%86x2347.574.0%85x3337.572.0%85x3357.576.0%8
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BENCH
CGBP w/ susp. KBs
6x3202.567.5%86x3212.571.0%86x321070.0%86x322073.0%8
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ACCPullups3x10 83x10 83x10 83x10 8
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ACCx x x x
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ACCx x x x
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DAY 2
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DEADLIFTDeadlift4x148580.0%84x150082.5%84x151585.0%84x153087.5%8
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BENCHBench6x4227.576.0%86x423578.0%86x4227.576.0%86x424080.0%8
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ACCOHP3x8 83x8 83x8 83x8 8
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ACCx x x x
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ACCx x x x
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DAY 3
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SQUATHigh Bar Squat5x437580.0%85x438582.0%85x439584.0%85x440586.0%8
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SQUATSquat AMRAP1x437580.0%81x438582.0%81x439584.0%81x440586.0%8
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ACCBent Row4x6 84x6 84x6 84x6 8
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ACC
Tricep Pushdowns
3x10 93x10 93x10 93x10 9
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ACCx x x x
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DAY 4
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SQUATComp. Squat2x137580.0%82x138582.0%82x138081.0%82x139083.0%8
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BENCH
Medium Grip Bench
5x521070.0%84x522073.0%85x5212.571.0%85x522575.0%8
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ACC
Seated Cable Row
3x8 83x8 83x8 83x8 8
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ACCx x x x
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ACCx x x x
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DAY 5
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DEADLIFTDeadlift3x545575.0%83x548580.0%83x547077.5%83x450082.5%8
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SQUATComp. Squat4x733070.0%84x6337.572.0%84x7332.571.0%84x7342.573.0%8
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BENCHBench6x221070.0%86x221572.0%86x2212.571.0%8.56x222073.0%9
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ACCWeighted Abs3x10 3x10 3x10 3x10
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ACCx x x x
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DAY 6
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BENCHComp. Bench5x424080.0%85x4242.581.0%85x425083.0%85x425585.0%8
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BENCHBench AMRAP1x424080.0%81x4242.581.0%81x425083.0%81x425585.0%8
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ACCPush Press3x4 83x4 83x4 83x4 8
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ACCBicep Curls3x10 83x10 83x10 83x10 8
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ACCx x x x
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average intensity:
75.2%
average intensity:
77.7%
average intensity:
77.6%
average intensity:
80.4%
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%SQ%BN%DL
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NL36%54%10%
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VOL
43%41%16%
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