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

Day 2

Belt Squat

6 Sets

3 Reps

70%

Sumo Deadlift (Barbell)

5 Sets

5 Reps

80%

Bench Press (Barbell)

4 Sets

6 Reps

75%

Day 3

Sumo Deadlift (Barbell)

6 Sets

3 Reps

70%

Bench Press (Barbell)

5 Sets

5 Reps

80%

Belt Squat

4 Sets

6 Reps

75%

Day 1

Bench Press (Barbell)

6 Sets

3 Reps

70%

Belt Squat

5 Sets

5 Reps

80%

Sumo Deadlift (Barbell)

4 Sets

6 Reps

75%

Day 4

Barbell Row

4 Sets

8 Reps

Single Arm High Row (Cable)

3 Sets

10 Reps

Lateral Raise (Dumbbell)

3 Sets

12 Reps

Bicep Curl (Dumbbell)

3 Sets

12 Reps

Tricep Rope Push Down (Cable)

3 Sets

12 Reps

Reverse Wrist Curl (Barbell)

3 Sets

AMRAP

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