5.0
(1 rating)
Program Description
This is my take on some DUP programs. I took a Candito-esque approach and staggered intensity, volume, and rep-threshold all over the place to condition you to various types of strain. Since deadlift frequency is high, I keep the work easy for about half the time to ensure proper recovery. Also, by replacing certain deadlift days with similar variations, I hope to maintain CNS integrity and not fry the living sh*t out of you. You can remove one bench day, but I suggest running the program as is. Bench: 2x-3x/week Squat: 2x/week Deadlift: 1-2x/week or 2x/week depending on if you count your variations.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout100 minutes
- CreatedJan 23, 2025 04:46
- Last EditedJun 18, 2025 11:07
Summary
Elevate your strength training with the Bogg 'DUP' SBD program, a comprehensive 6-week plan designed for serious lifters. Committing to five days a week, you'll tackle a balanced mix of barbell, dumbbell, and machine exercises, focusing on key lifts like squats, deadlifts, and bench presses. Each session is meticulously structured to optimize intensity and volume, ensuring you build muscle and strength effectively. Get ready to push your limits and achieve your fitness goals with this dynamic and results-driven program!