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DUP Hyper Growth Program
by AAB
Program Description
Hypertrophy focused routine utilizing daily undulating periodization. The program is broken down into 3 days of squat, deadlift, bench with a 4th accessory day. Include de-load week after week 4 and then repeat.
Program Overview
Level
Intermediate
Goal
Powerlifting, Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Apr 19, 2024 12:45
Last Edited
May 07, 2024 10:04
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Week 1
1 / 4 Weeks
Day 2
1
Belt Squat
6 Sets
3 Reps
70%
2
Sumo Deadlift (Barbell)
5 Sets
5 Reps
80%
3
Bench Press (Barbell)
4 Sets
6 Reps
75%
Day 3
1
Sumo Deadlift (Barbell)
6 Sets
3 Reps
70%
2
Bench Press (Barbell)
5 Sets
5 Reps
80%
3
Belt Squat
4 Sets
6 Reps
75%
Day 1
1
Bench Press (Barbell)
6 Sets
3 Reps
70%
2
Belt Squat
5 Sets
5 Reps
80%
3
Sumo Deadlift (Barbell)
4 Sets
6 Reps
75%
Day 4
1
Barbell Row
4 Sets
8 Reps
@8
2
Single Arm High Row (Cable)
3 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9
6
Reverse Wrist Curl (Barbell)
3 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
6 Sets
3 Reps
70%
2
Belt Squat
5 Sets
5 Reps
80%
3
Sumo Deadlift (Barbell)
4 Sets
6 Reps
75%
Day 2
1
Belt Squat
6 Sets
3 Reps
70%
2
Sumo Deadlift (Barbell)
5 Sets
5 Reps
80%
3
Bench Press (Barbell)
4 Sets
6 Reps
75%
Day 3
1
Sumo Deadlift (Barbell)
6 Sets
3 Reps
70%
2
Bench Press (Barbell)
5 Sets
5 Reps
80%
3
Belt Squat
4 Sets
6 Reps
75%
Day 4
1
Barbell Row
4 Sets
8 Reps
@8
2
Single Arm High Row (Cable)
3 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9
6
Reverse Wrist Curl (Barbell)
3 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
6 Sets
3 Reps
70%
2
Belt Squat
5 Sets
5 Reps
80%
3
Sumo Deadlift (Barbell)
4 Sets
6 Reps
75%
Day 2
1
Belt Squat
6 Sets
3 Reps
70%
2
Sumo Deadlift (Barbell)
5 Sets
5 Reps
80%
3
Bench Press (Barbell)
4 Sets
6 Reps
75%
Day 3
1
Sumo Deadlift (Barbell)
6 Sets
3 Reps
70%
2
Bench Press (Barbell)
5 Sets
5 Reps
80%
3
Belt Squat
4 Sets
6 Reps
75%
Day 4
1
Barbell Row
4 Sets
8 Reps
@8
2
Single Arm High Row (Cable)
3 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9
6
Reverse Wrist Curl (Barbell)
3 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
6 Sets
3 Reps
70%
2
Belt Squat
5 Sets
5 Reps
80%
3
Sumo Deadlift (Barbell)
4 Sets
6 Reps
75%
Day 2
1
Belt Squat
6 Sets
3 Reps
70%
2
Sumo Deadlift (Barbell)
5 Sets
5 Reps
80%
3
Bench Press (Barbell)
4 Sets
6 Reps
75%
Day 3
1
Sumo Deadlift (Barbell)
6 Sets
3 Reps
70%
2
Bench Press (Barbell)
5 Sets
5 Reps
80%
3
Belt Squat
4 Sets
6 Reps
75%
Day 4
1
Barbell Row
4 Sets
8 Reps
@8
2
Single Arm High Row (Cable)
3 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9
6
Reverse Wrist Curl (Barbell)
3 Sets
AMRAP
@10