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DUP BENCH PRIORITY

by Heinrich A.

Program Description

This 4-day program uses Daily Undulating Periodization (DUP) to target strength in Squat, Bench, and Deadlift while hitting weak points and accessory muscles 2× per week. How to increase weight weekly: Base all lifts on a Training Max (TM): Use ~90–95% of your 1RM as your TM. Percentages in the program are calculated from your TM, not your true 1RM. Weekly progression rules: Heavy main lifts (SBD): increase TM 2–5 lb upper body, 5–10 lb lower body if sets feel fast and bar speed is smooth. Variations / paused / tempo lifts: increase 1–2% or 2–5 lb weekly, focusing on clean reps. Volume / technique days: keep same weight for 2–3 weeks; increase only when all reps feel fast. RPE / Bar speed check: If all reps are easy → increase weight next week If reps are challenging but complete → keep TM same If reps fail or slow down → reduce TM slightly Accessory lifts: Use small, steady increases to build muscle without interfering with main lifts. Most accessories hit 2× per week; rest 60–120 sec between sets.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 09, 2026 11:41
  • Last Edited
    Jan 09, 2026 01:52
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.4%
Triceps
11.4%
Hamstrings
10.4%
Quadriceps
9.5%
Glutes
9.5%
Chest
9.5%
Abs
7.6%
Upper Back
6.2%
Middle Delts
5.3%
Lats
3.8%
Biceps
3.8%
Rear Delts
2.9%
Lower Back
2.4%
Adductors
2.3%
Calves
1.9%
Forearms
1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
78%
2
Bench Press (Barbell)
3
5 reps
76%
3
Squat (Paused)
3
4 reps
-
4
Bent Over Row (Barbell)
2
6-8 reps
-
5
Lying Leg Curl
2
10-12 reps
-
6
Standing Calf Raise
2
10-15 reps
RPE 10
7
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
80%
2
Bench Press (Barbell)
3
5 reps
78%
3
Squat (Paused)
3
4 reps
-
4
Bent Over Row (Barbell)
2
6-8 reps
-
5
Lying Leg Curl
2
10-12 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
7
Standing Calf Raise
2
10-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
82%
2
Bench Press (Barbell)
3
5 reps
80%
3
Squat (Paused)
3
4 reps
-
4
Bent Over Row (Barbell)
2
6-8 reps
-
5
Lying Leg Curl
2
10-12 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
7
Standing Calf Raise
2
10-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
83%
2
Bench Press (Barbell)
3
5 reps
81%
3
Squat (Paused)
3
4 reps
-
4
Bent Over Row (Barbell)
2
6-8 reps
-
5
Lying Leg Curl
2
10-12 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
7
Standing Calf Raise
2
10-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
5
3 reps
83%
3
Squat (Paused)
3
4 reps
-
4
Bent Over Row (Barbell)
2
6-8 reps
-
5
Lying Leg Curl
2
10-12 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
7
Standing Calf Raise
2
10-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3 reps
86%
2
Bench Press (Barbell)
5
3 reps
84%
3
Squat (Paused)
3
4 reps
-
4
Bent Over Row (Barbell)
2
6-8 reps
-
5
Lying Leg Curl
2
10-12 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
7
Standing Calf Raise
2
10-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3 reps
87%
2
Bench Press (Barbell)
5
3 reps
85%
3
Squat (Paused)
3
4 reps
-
4
Bent Over Row (Barbell)
2
6-8 reps
-
5
Lying Leg Curl
2
10-12 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
7
Standing Calf Raise
2
10-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
65%
2
Bench Press (Barbell)
3
5 reps
65%
3
Squat (Paused)
3
4 reps
-
4
Bent Over Row (Barbell)
2
6-8 reps
-
5
Lying Leg Curl
2
10-12 reps
-
6
Standing Calf Raise
2
10-15 reps
RPE 10
7
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
6 reps
-
2
Bench Press (Close Grip)
3
6 reps
-
3
Pull-Up (Weighted)
2
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Face Pull
2
15 reps
RPE 10
7
Dip (Weighted)
2
6-10 reps
-
8
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
6 reps
-
2
Bench Press (Close Grip)
3
6 reps
-
3
Pull-Up (Weighted)
2
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Face Pull
2
15 reps
RPE 10
7
Dip (Weighted)
2
6-10 reps
-
8
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
6 reps
-
2
Bench Press (Close Grip)
3
6 reps
-
3
Pull-Up (Weighted)
2
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Face Pull
2
15 reps
RPE 10
7
Dip (Weighted)
2
6-10 reps
-
8
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
6 reps
-
2
Bench Press (Close Grip)
3
6 reps
-
3
Pull-Up (Weighted)
2
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Face Pull
2
15 reps
RPE 10
7
Dip (Weighted)
2
6-10 reps
-
8
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
6 reps
-
2
Bench Press (Close Grip)
3
6 reps
-
3
Pull-Up (Weighted)
2
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Face Pull
2
15 reps
RPE 10
7
Dip (Weighted)
2
6-10 reps
-
8
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
6 reps
-
2
Bench Press (Close Grip)
3
6 reps
-
3
Pull-Up (Weighted)
2
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Face Pull
2
15 reps
RPE 10
7
Dip (Weighted)
2
6-10 reps
-
8
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
6 reps
-
2
Bench Press (Close Grip)
3
6 reps
-
3
Pull-Up (Weighted)
2
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Face Pull
2
15 reps
RPE 10
7
Dip (Weighted)
2
6-10 reps
-
8
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
6 reps
-
2
Bench Press (Close Grip)
3
6 reps
-
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Face Pull
2
15 reps
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
5 reps
-
2
Bench Press (Paused)
3
5 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
10 reps
-
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
7
Face Pull
2
15 reps
RPE 10
8
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
5 reps
-
2
Bench Press (Paused)
3
5 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
10 reps
-
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
7
Face Pull
2
15 reps
RPE 10
8
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
5 reps
-
2
Bench Press (Paused)
3
5 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Chest Supported Row (Dumbbell)
2
10 reps
-
5
Face Pull
2
15 reps
RPE 10
6
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
7
Standing Calf Raise
2
10-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
5 reps
-
2
Bench Press (Paused)
3
5 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Chest Supported Row (Dumbbell)
2
10 reps
-
5
Face Pull
2
15 reps
RPE 10
6
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
7
Standing Calf Raise
2
10-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
5 reps
-
2
Bench Press (Paused)
3
5 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Chest Supported Row (Dumbbell)
2
10 reps
-
5
Face Pull
2
15 reps
RPE 10
6
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
7
Standing Calf Raise
2
10-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
5 reps
-
2
Bench Press (Paused)
3
5 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Chest Supported Row (Dumbbell)
2
10 reps
-
5
Face Pull
2
15 reps
RPE 10
6
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
7
Standing Calf Raise
2
10-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
5 reps
-
2
Bench Press (Paused)
3
5 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Chest Supported Row (Dumbbell)
2
10 reps
-
5
Face Pull
2
15 reps
RPE 10
6
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
7
Standing Calf Raise
2
10-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
5 reps
-
2
Bench Press (Paused)
3
5 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
10 reps
-
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
7
Face Pull
2
15 reps
RPE 10
8
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Deadlift (Paused)
3
3 reps
-
3
Spoto Press
3
6 reps
-
4
Pull-Up (Weighted)
2
6-8 reps
-
5
Dip (Weighted)
2
6-10 reps
-
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
82%
2
Deadlift (Paused)
3
3 reps
-
3
Spoto Press
3
6 reps
-
4
Pull-Up (Weighted)
2
6-8 reps
-
5
Dip (Weighted)
2
6-10 reps
-
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
84%
2
Deadlift (Paused)
3
3 reps
-
3
Spoto Press
3
6 reps
-
4
Pull-Up (Weighted)
2
6-8 reps
-
5
Dip (Weighted)
2
6-10 reps
-
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Deadlift (Paused)
3
3 reps
-
3
Spoto Press
3
6 reps
-
4
Pull-Up (Weighted)
2
6-8 reps
-
5
Dip (Weighted)
2
6-10 reps
-
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
87%
2
Deadlift (Paused)
3
3 reps
-
3
Spoto Press
3
6 reps
-
4
Pull-Up (Weighted)
2
6-8 reps
-
5
Dip (Weighted)
2
6-10 reps
-
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
88%
2
Deadlift (Paused)
3
3 reps
-
3
Spoto Press
3
6 reps
-
4
Pull-Up (Weighted)
2
6-8 reps
-
5
Dip (Weighted)
2
6-10 reps
-
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
89%
2
Deadlift (Paused)
3
3 reps
-
3
Spoto Press
3
6 reps
-
4
Pull-Up (Weighted)
2
6-8 reps
-
5
Dip (Weighted)
2
6-10 reps
-
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
65%
2
Deadlift (Paused)
3
3 reps
-
3
Spoto Press
3
6 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Dip (Weighted)
2
AMRAP
RPE 10
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
High Bar Squat (Barbell)
3 Sets
5 Reps
78%
2
Bench Press (Barbell)
3 Sets
5 Reps
76%
3
Squat (Paused)
3 Sets
4 Reps
-
4
Bent Over Row (Barbell)
2 Sets
6-8 Reps
-
5
Lying Leg Curl
2 Sets
10-12 Reps
-
6
Standing Calf Raise
2 Sets
10-15 Reps
@10
7
Abs Crunch (Weighted)
3 Sets
10-15 Reps
@10
8
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@10
Day 2
1
Tempo Bench Press
3 Sets
6 Reps
-
2
Bench Press (Close Grip)
3 Sets
6 Reps
-
3
Pull-Up (Weighted)
2 Sets
6-8 Reps
-
4
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@10
6
Face Pull
2 Sets
15 Reps
@10
7
Dip (Weighted)
2 Sets
6-10 Reps
-
8
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
@10
Day 3
1
Tempo Squat (Barbell)
3 Sets
5 Reps
-
2
Bench Press (Paused)
3 Sets
5 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
-
4
Standing Calf Raise
2 Sets
10-15 Reps
@10
5
Chest Supported Row (Dumbbell)
2 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@10
7
Face Pull
2 Sets
15 Reps
@10
8
Abs Crunch (Weighted)
3 Sets
10-15 Reps
@10
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
80%
2
Deadlift (Paused)
3 Sets
3 Reps
-
3
Spoto Press
3 Sets
6 Reps
-
4
Pull-Up (Weighted)
2 Sets
6-8 Reps
-
5
Dip (Weighted)
2 Sets
6-10 Reps
-
6
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
@10
7
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
@10
8
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@10