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Rainers DUP (new)
by rainers S.
8 athletes joined
Program Description
strength & aesthetics
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
9 weeks
Time Per Workout
90 minutes
Created
Jan 22, 2024 08:58
Last Edited
May 18, 2024 05:56
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Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
12 Reps
85%
65%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8.5
3A
Leg Extension
3 Sets
10 Reps
@8.5
3B
Leg Curl
3 Sets
10 Reps
@8.5
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
4 Reps
95%
85%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8.5
3
Dip (Weighted)
3 Sets
10 Reps
@8.5
4
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
6
Skull Crusher
3 Sets
10 Reps
@8.5
7
Lat Pulldown
3 Sets
10 Reps
@8.5
8
Face Pull
3 Sets
10 Reps
@8.5
9
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8.5
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
90%
80%
2
Stiff Leg Deadlift
3 Sets
10 Reps
@8.5
3
Pull-Up (Weighted)
3 Sets
8-10 Reps
@8.5
4
Barbell Row
3 Sets
10 Reps
@8.5
5
Shrug (Barbell)
3 Sets
10 Reps
@8.5
6
Hammer Curl
3 Sets
10 Reps
@8.5
7
Bicep Curl (Barbell)
3 Sets
10 Reps
@8.5
Day 4
1
Overhead Press (Barbell)
1 Set
3 Sets
5 Reps
12 Reps
85%
65%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
4
Dip (Weighted)
3 Sets
10 Reps
@8.5
5
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8.5
6
Lat Pulldown
3 Sets
10 Reps
@8.5
7
Face Pull
3 Sets
10 Reps
@8.5
8
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8.5
9
Tricep Extension (Cable)
3 Sets
10 Reps
@8.5
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
90%
75%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8.5
3A
Leg Extension
3 Sets
10 Reps
@8.5
3B
Leg Curl
3 Sets
10 Reps
@8.5
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
90%
75%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8.5
3
Dip (Weighted)
3 Sets
10 Reps
@8.5
4
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
6
Skull Crusher
3 Sets
10 Reps
@8.5
7
Lat Pulldown
3 Sets
10 Reps
@8.5
8
Face Pull
3 Sets
10 Reps
@8.5
9
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8.5
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
2 Reps
95%
90%
2
Stiff Leg Deadlift
3 Sets
10 Reps
@8.5
3
Pull-Up (Weighted)
3 Sets
8-10 Reps
@8.5
4
Barbell Row
3 Sets
10 Reps
@8.5
5
Shrug (Barbell)
3 Sets
10 Reps
@8.5
6
Hammer Curl
3 Sets
10 Reps
@8.5
7
Bicep Curl (Barbell)
3 Sets
10 Reps
@8.5
Day 4
1
Overhead Press (Barbell)
1 Set
3 Sets
1 Reps
4 Reps
95%
85%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
4
Dip (Weighted)
3 Sets
10 Reps
@8.5
5
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8.5
6
Lat Pulldown
3 Sets
10 Reps
@8.5
7
Face Pull
3 Sets
10 Reps
@8.5
8
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8.5
9
Tricep Extension (Cable)
3 Sets
10 Reps
@8.5
Day 1
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
4 Reps
95%
85%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8.5
3A
Leg Extension
3 Sets
10 Reps
@8.5
3B
Leg Curl
3 Sets
10 Reps
@8.5
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
12 Reps
85%
65%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8.5
3
Dip (Weighted)
3 Sets
10 Reps
@8.5
4
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
6
Skull Crusher
3 Sets
10 Reps
@8.5
7
Lat Pulldown
3 Sets
10 Reps
@8.5
8
Face Pull
3 Sets
10 Reps
@8.5
9
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8.5
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
5 Reps
10 Reps
85%
70%
2
Stiff Leg Deadlift
3 Sets
10 Reps
@8.5
3
Pull-Up (Weighted)
3 Sets
8-10 Reps
@8.5
4
Barbell Row
3 Sets
10 Reps
@8.5
5
Shrug (Barbell)
3 Sets
10 Reps
@8.5
6
Hammer Curl
3 Sets
10 Reps
@8.5
7
Bicep Curl (Barbell)
3 Sets
10 Reps
@8.5
Day 4
1
Overhead Press (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
90%
75%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
4
Dip (Weighted)
3 Sets
10 Reps
@8.5
5
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8.5
6
Lat Pulldown
3 Sets
10 Reps
@8.5
7
Face Pull
3 Sets
10 Reps
@8.5
8
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8.5
9
Tricep Extension (Cable)
3 Sets
10 Reps
@8.5
Day 1
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
12 Reps
86%
66%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8.5
3A
Leg Extension
3 Sets
10 Reps
@8.5
3B
Leg Curl
3 Sets
10 Reps
@8.5
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
4 Reps
96%
85%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8.5
3
Dip (Weighted)
3 Sets
10 Reps
@8.5
4
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
6
Skull Crusher
3 Sets
10 Reps
@8.5
7
Lat Pulldown
3 Sets
10 Reps
@8.5
8
Face Pull
3 Sets
10 Reps
@8.5
9
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8.5
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
92%
81%
2
Stiff Leg Deadlift
3 Sets
10 Reps
@8.5
3
Pull-Up (Weighted)
3 Sets
8-10 Reps
@8.5
4
Barbell Row
3 Sets
10 Reps
@8.5
5
Shrug (Barbell)
3 Sets
10 Reps
@8.5
6
Hammer Curl
3 Sets
10 Reps
@8.5
7
Bicep Curl (Barbell)
3 Sets
10 Reps
@8.5
Day 4
1
Overhead Press (Barbell)
1 Set
3 Sets
5 Reps
12 Reps
86%
66%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
4
Dip (Weighted)
3 Sets
10 Reps
@8.5
5
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8.5
6
Lat Pulldown
3 Sets
10 Reps
@8.5
7
Face Pull
3 Sets
10 Reps
@8.5
8
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8.5
9
Tricep Extension (Cable)
3 Sets
10 Reps
@8.5
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
91%
76%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8.5
3A
Leg Extension
3 Sets
10 Reps
@8.5
3B
Leg Curl
3 Sets
10 Reps
@8.5
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
91%
76%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8.5
3
Dip (Weighted)
3 Sets
10 Reps
@8.5
4
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
6
Skull Crusher
3 Sets
10 Reps
@8.5
7
Lat Pulldown
3 Sets
10 Reps
@8.5
8
Face Pull
3 Sets
10 Reps
@8.5
9
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8.5
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
2 Reps
97%
91%
2
Stiff Leg Deadlift
3 Sets
10 Reps
@8.5
3
Pull-Up (Weighted)
3 Sets
8-10 Reps
@8.5
4
Barbell Row
3 Sets
10 Reps
@8.5
5
Shrug (Barbell)
3 Sets
10 Reps
@8.5
6
Hammer Curl
3 Sets
10 Reps
@8.5
7
Bicep Curl (Barbell)
3 Sets
10 Reps
@8.5
Day 4
1
Overhead Press (Barbell)
1 Set
3 Sets
1 Reps
4 Reps
96%
85%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
4
Dip (Weighted)
3 Sets
10 Reps
@8.5
5
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8.5
6
Lat Pulldown
3 Sets
10 Reps
@8.5
7
Face Pull
3 Sets
10 Reps
@8.5
8
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8.5
9
Tricep Extension (Cable)
3 Sets
10 Reps
@8.5
Day 1
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
4 Reps
96%
85%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8.5
3A
Leg Extension
3 Sets
10 Reps
@8.5
3B
Leg Curl
3 Sets
10 Reps
@8.5
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
12 Reps
86%
66%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8.5
3
Dip (Weighted)
3 Sets
10 Reps
@8.5
4
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
6
Skull Crusher
3 Sets
10 Reps
@8.5
7
Lat Pulldown
3 Sets
10 Reps
@8.5
8
Face Pull
3 Sets
10 Reps
@8.5
9
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8.5
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
5 Reps
10 Reps
87%
71%
2
Stiff Leg Deadlift
3 Sets
10 Reps
@8.5
3
Pull-Up (Weighted)
3 Sets
8-10 Reps
@8.5
4
Barbell Row
3 Sets
10 Reps
@8.5
5
Shrug (Barbell)
3 Sets
10 Reps
@8.5
6
Hammer Curl
3 Sets
10 Reps
@8.5
7
Bicep Curl (Barbell)
3 Sets
10 Reps
@8.5
Day 4
1
Overhead Press (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
91%
76%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
4
Dip (Weighted)
3 Sets
10 Reps
@8.5
5
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8.5
6
Lat Pulldown
3 Sets
10 Reps
@8.5
7
Face Pull
3 Sets
10 Reps
@8.5
8
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8.5
9
Tricep Extension (Cable)
3 Sets
10 Reps
@8.5
Day 1
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
12 Reps
87%
66%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8.5
3A
Leg Extension
3 Sets
10 Reps
@8.5
3B
Leg Curl
3 Sets
10 Reps
@8.5
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
4 Reps
97%
86%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8.5
3
Dip (Weighted)
3 Sets
10 Reps
@8.5
4
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
6
Skull Crusher
3 Sets
10 Reps
@8.5
7
Lat Pulldown
3 Sets
10 Reps
@8.5
8
Face Pull
3 Sets
10 Reps
@8.5
9
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8.5
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
94%
83%
2
Stiff Leg Deadlift
3 Sets
10 Reps
@8.5
3
Pull-Up (Weighted)
3 Sets
8-10 Reps
@8.5
4
Barbell Row
3 Sets
10 Reps
@8.5
5
Shrug (Barbell)
3 Sets
10 Reps
@8.5
6
Hammer Curl
3 Sets
10 Reps
@8.5
7
Bicep Curl (Barbell)
3 Sets
10 Reps
@8.5
Day 4
1
Overhead Press (Barbell)
1 Set
3 Sets
5 Reps
12 Reps
87%
66%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
4
Dip (Weighted)
3 Sets
10 Reps
@8.5
5
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8.5
6
Lat Pulldown
3 Sets
10 Reps
@8.5
7
Face Pull
3 Sets
10 Reps
@8.5
8
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8.5
9
Tricep Extension (Cable)
3 Sets
10 Reps
@8.5
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
92%
77%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8.5
3A
Leg Extension
3 Sets
10 Reps
@8.5
3B
Leg Curl
3 Sets
10 Reps
@8.5
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
92%
77%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8.5
3
Dip (Weighted)
3 Sets
10 Reps
@8.5
4
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
6
Skull Crusher
3 Sets
10 Reps
@8.5
7
Lat Pulldown
3 Sets
10 Reps
@8.5
8
Face Pull
3 Sets
10 Reps
@8.5
9
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8.5
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
2 Reps
99%
93%
2
Stiff Leg Deadlift
3 Sets
10 Reps
@8.5
3
Pull-Up (Weighted)
3 Sets
8-10 Reps
@8.5
4
Barbell Row
3 Sets
10 Reps
@8.5
5
Shrug (Barbell)
3 Sets
10 Reps
@8.5
6
Hammer Curl
3 Sets
10 Reps
@8.5
7
Bicep Curl (Barbell)
3 Sets
10 Reps
@8.5
Day 4
1
Overhead Press (Barbell)
1 Set
3 Sets
1 Reps
4 Reps
97%
86%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
4
Dip (Weighted)
3 Sets
10 Reps
@8.5
5
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8.5
6
Lat Pulldown
3 Sets
10 Reps
@8.5
7
Face Pull
3 Sets
10 Reps
@8.5
8
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8.5
9
Tricep Extension (Cable)
3 Sets
10 Reps
@8.5
Day 1
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
4 Reps
97%
86%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8.5
3A
Leg Extension
3 Sets
10 Reps
@8.5
3B
Leg Curl
3 Sets
10 Reps
@8.5
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
12 Reps
87%
67%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8.5
3
Dip (Weighted)
3 Sets
10 Reps
@8.5
4
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
6
Skull Crusher
3 Sets
10 Reps
@8.5
7
Lat Pulldown
3 Sets
10 Reps
@8.5
8
Face Pull
3 Sets
10 Reps
@8.5
9
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8.5
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
5 Reps
10 Reps
89%
72%
2
Stiff Leg Deadlift
3 Sets
10 Reps
@8.5
3
Pull-Up (Weighted)
3 Sets
8-10 Reps
@8.5
4
Barbell Row
3 Sets
10 Reps
@8.5
5
Shrug (Barbell)
3 Sets
10 Reps
@8.5
6
Hammer Curl
3 Sets
10 Reps
@8.5
7
Bicep Curl (Barbell)
3 Sets
10 Reps
@8.5
Day 4
1
Overhead Press (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
92%
77%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
4
Dip (Weighted)
3 Sets
10 Reps
@8.5
5
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8.5
6
Lat Pulldown
3 Sets
10 Reps
@8.5
7
Face Pull
3 Sets
10 Reps
@8.5
8
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8.5
9
Tricep Extension (Cable)
3 Sets
10 Reps
@8.5