DUP BENCH PRIORITY

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

High Bar Squat (Barbell)

Bench Press (Barbell)

Squat (Paused)

Bent Over Row (Barbell)

Lying Leg Curl

Standing Calf Raise

Abs Crunch (Weighted)

Lateral Raise (Dumbbell)

HEAVY S/B DAY

Tempo Bench Press

Bench Press (Close Grip)

Pull-Up (Weighted)

Seated Shoulder Press (Dumbbell)

Face Pull

Dip (Weighted)

Bicep Curl (Dumbbell)

BENCH VOLUME DAY

Tempo Squat (Barbell)

Bench Press (Paused)

Romanian Deadlift (Barbell)

Chest Supported Row (Dumbbell)

TECHNIQUE DAY

Deadlift (Barbell)

Deadlift (Paused)

Spoto Press

Overhead Tricep Extension (Cable)

HEAVY DEADLIFT/BENCH SUPPORT 

DELOAD

Pull-Up (Bodyweight)

Dip (Bodyweight)

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