Dup Training

Start out at the lower end of each rep scheme for all the following th
Use the following below example to illustrate what I mean for how w
DB Row Example:
Week 1: 4x4 - 60 lbs
Week 4: 4x10 - 60 lbs
Week 8: 4x10 - 65 lbs
TRAINING VOLUME
reps
sets
3
5
weights/lbs volume
3
185 1665
3
170 2550
0
0
0
0
0
0
the following the lifts, then each week you will incorporate another 1 or 2 r
mean for how we apply progressive overload.
another 1 or 2 reps as noted for your scheme pattern..
Day 1
Exercise
Set
Rep
Back Squat
Hamstring (Hip) *SLDL
6 to 8
4 to 6
8 to 10
8 to 10
Exercise
Set
Rep
BB Bench Press
Deadlift
Vertical Press *OHP
6 to 8
8 to 10
6 to 8
Exercise
Set
Rep
Back Squat
hyper ext.
6 to 8
kneeling leg curl
8 to 10
leg ext
8 to 10
calve press on leg pr
4 to 6
Exercise
Set
Rep
Back Squat
BB Bench Press
6 to 8
6 to 8
8 to 10
10 to 15
Standing Calves
Leg Curl *Lying
Ab *Pallof Press
ex. i did instead

kneeling leg curl
leg raise
leg press
Day 2
Vertical Row *Chins
pulldowns/underhand
Rear Delt Iso *Face Pulls

Bicep Curl *DB Curl
35lbs ez bar
Day 3
Hamstring (Hip) *Back Extension
Leg Curl *Seated
Lunge Varation *Reverse Lunge
Standing Calves
Day 4
Horizontal Row *Incline DB Row

Vertical Row *CG Pulldown
Tricep (heavy) *Lying Extension
Tricep (light) *Rope Pushdown
ohp
underhand pulldown
cable overhead ext
ex. i did instead
calve press on leg press

kneeling leg curl
leg raise
pulldowns/underhand
cable bicep curl(ez bar)
35lbs ez bar
kneeling leg curl

leg ext
ohp
underhand pulldown
ex. i did instead

kneeling leg curl
leg raise
pulldowns/underhand
35lbs ez bar
kneeling leg curl

leg ext
ohp
underhand pulldown
ex. i did instead

kneeling leg curl
leg raise
pulldowns/underhand
35lbs ez bar
kneeling leg curl

leg ext
ohp
underhand pulldown
ex. i did instead

kneeling leg curl
leg raise
pulldowns/underhand
35lbs ez bar
kneeling leg curl

leg ext
ohp
underhand pulldown
ex. i did instead

kneeling leg curl
leg raise
pulldowns/underhand
35lbs ez bar
kneeling leg curl

leg ext
ohp
underhand pulldown
ex. i did instead

kneeling leg curl
leg raise
pulldowns/underhand
35lbs ez bar
kneeling leg curl

leg ext
ohp
underhand pulldown
ex. i did instead

kneeling leg curl
leg raise
pulldowns/underhand
35lbs ez bar
kneeling leg curl

leg ext
ohp
underhand pulldown
ex. i did instead

kneeling leg curl
leg raise
pulldowns/underhand
35lbs ez bar
kneeling leg curl

leg ext
ohp
underhand pulldown
Percentage
Recorded Weight
Comments
Add 10-15 lbs from Week 7. Last set160x8,8,8,8,8

X
145*8,8,8,8
X
X
75x10,10,10,10
X
160x11,11,11,11,11
Percentage
Recorded Weight
Comments
Add 5-10 lbs from Week 7. Last set 85x8,8,8,8,8

70-80 percent
Last set is 6+
190x3
60x6 55x8,8,8,8
50x8,8,8,8,8
30platex8,8,8,8,
30platex8,8,8,8,8
Percentage
Recorded Weight
Comments
Add 10-15 lbs from Week 7. Last set170x6,6,6,6,6

60dbx8,8,8,8
X
80x10,10,10,8,8,
135x10,10,10,8,8
Percentage
Recorded Weight
Comments
Add 10-15 lbs from Week 7. Last set175x3,3,3,3,3,3

Add 5-10 lbs from Week 7. Last set 90x5,5,5,5,5
X
60x6,6,6 55x8,8
50x8,8,8,8,8
30x8,8,8,8,8,
25x12,12,12
Day 1
Exercise
ex. i did instead
Back Squat
Standing Calves
Leg Curl *Lying
Ab *Pallof Press

kneeling leg curl
leg raise
lrg press
Day 2
Exercise
BB Bench Press
Deadlift
Vertical Press *OHP
Vertical Row *Chins
pulldowns/underhand

Bicep Curl *DB Curl
35lbs ez bar
Day 3
Exercise
Back Squat
Leg Curl *Seated
Standing Calves
hyper ext.
kneeling leg curl

leg ext
lrg press
Day 4
Exercise
Back Squat
BB Bench Press
ohp
underhand pulldown
cable overhead ext
ex. i did instead

kneeling leg curl
leg raise
pulldowns/underhand
35lbs ez bar
kneeling leg curl

leg ext
ohp
underhand pulldown
ex. i did instead

kneeling leg curl
leg raise
pulldowns/underhand
35lbs ez bar
kneeling leg curl

leg ext
ohp
underhand pulldown
ex. i did instead

kneeling leg curl
leg raise
pulldowns/underhand
35lbs ez bar
kneeling leg curl

leg ext
ohp
underhand pulldown
ex. i did instead

kneeling leg curl
leg raise
pulldowns/underhand
35lbs ez bar
kneeling leg curl

leg ext
ohp
underhand pulldown
ex. i did instead

kneeling leg curl
leg raise
pulldowns/underhand
35lbs ez bar
kneeling leg curl

leg ext
ohp
underhand pulldown
ex. i did instead

kneeling leg curl
leg raise
pulldowns/underhand
35lbs ez bar
kneeling leg curl

leg ext
ohp
underhand pulldown
ex. i did instead

kneeling leg curl
leg raise
pulldowns/underhand
35lbs ez bar
kneeling leg curl

leg ext
ohp
underhand pulldown
ex. i did instead

kneeling leg curl
leg raise
pulldowns/underhand
35lbs ez bar
kneeling leg curl

leg ext
ohp
underhand pulldown
Set
Rep
Percentage
8 to 10
135x10,10,10,10
4 to 6
170x6,6,6,6,6
10 to 12
75x12,12 65x12 60x10
10 to 12
Last set is 8+ (Try to beat reps f
Recorded Weight
160x8,8,8,8
150x12
Set
Rep
Percentage
8 to 10
55x8,10,8,7 42x10
10 to 12
25platex10-11
6 to 8
30pltex8,8,8,8,8
Set
Rep
Percentage
Recorded Weight
8 to 10
10 to 12
80,75,70,65
10 to 12
130x12,12,12,12
4 to 6
175x5,5,5,5,5,5

Deload 60-70 percent
Recorded Weight
85x8,8,8,8,8
185x3,3,3,3,3,3
55x6,7,8,7
165x6,6,6,6,6
60dbx8,8,8,8,8
160x10,10,10,10
Set
Rep
Percentage
Recorded Weight
175x3,3,3,3,3,3
90x5,5,5,5,5,5
8 to 10
55x8,8,8,8,8
8 to 10
40x10,10,10,10
8 to 10
30x9
10 to 15
25x11
s on leg press
underhand
p curl(ez bar)
s on leg press
s on leg press
underhand
p curl(ez bar)
s on leg press
s on leg press
underhand
p curl(ez bar)
s on leg press
s on leg press
underhand
p curl(ez bar)
s on leg press
s on leg press
underhand
p curl(ez bar)
s on leg press
s on leg press
underhand
p curl(ez bar)
s on leg press
s on leg press
underhand
p curl(ez bar)
s on leg press
s on leg press
underhand
p curl(ez bar)
s on leg press
Comments
WORST DAY AT GYM EVER; super tired throughut entire workout. no energy no strength.
Comments
Comments
Comments
Day 1
Exercise
Set
Rep
Back Squat
10 to 12
4 to 6
12 to 15
12 to 15
Exercise
Set
Rep
BB Bench Press
Deadlift
Vertical Press *OHP
10 to 12
12 to 15
6 to 8
Exercise
Set
Rep
Back Squat
10 to 12
12 to 15
12 to 15
4 to 6
Exercise
Set
Rep
Back Squat
BB Bench Press
10 to 12
10 to 12
8 to 10
10 to 15
Standing Calves
Leg Curl *Lying
Ab *Pallof Press
ex. i did instead

kneeling leg curl
leg raise
leg press
Day 2
Vertical Row *Chins
pulldowns/underhand

Bicep Curl *DB Curl
35lbs ez bar
Day 3
hyper ext.
Leg Curl *Seated
kneeling leg curl

leg ext
Standing Calves
leg press
Day 4
ohp
Vertical Row *CG Pulldown underhand pulldown
cable overhead ext

flys
ex. i did instead

kneeling leg curl
leg raise
pulldowns/underhand
35lbs ez bar
kneeling leg curl

leg ext
ohp
underhand pulldown
ex. i did instead

kneeling leg curl
leg raise
pulldowns/underhand
35lbs ez bar
kneeling leg curl

leg ext
ohp
underhand pulldown
ex. i did instead

kneeling leg curl
leg raise
pulldowns/underhand
35lbs ez bar
kneeling leg curl

leg ext
ohp
underhand pulldown
ex. i did instead

kneeling leg curl
leg raise
pulldowns/underhand
35lbs ez bar
kneeling leg curl

leg ext
ohp
underhand pulldown
ex. i did instead

kneeling leg curl
leg raise
pulldowns/underhand
35lbs ez bar
kneeling leg curl

leg ext
ohp
underhand pulldown
ex. i did instead

kneeling leg curl
leg raise
pulldowns/underhand
35lbs ez bar
kneeling leg curl

leg ext
ohp
underhand pulldown
ex. i did instead

kneeling leg curl
leg raise
pulldowns/underhand
35lbs ez bar
kneeling leg curl

leg ext
ohp
underhand pulldown
ex. i did instead

kneeling leg curl
leg raise
pulldowns/underhand
35lbs ez bar
kneeling leg curl

leg ext
ohp
underhand pulldown
Percentage
Last set is 8+
Recorded Weight
Comments
155x8,8,8 ,8,8
X
125x10,10,10,10,10
170x6,6,6,6,6
75x12,12,12,12
X
150x10,10,10,10
Percentage
Last set is 8+
Recorded Weight
Comments
80X8,8,8,8,8
Deload 50-60 percent

Last set is 8+
185X3,3,3,3,3
55X8,8,7,6,6
50X10,10,10,10
25platex10,10,10,10
30PLATEX8,8,8,8,
Percentage
Recorded Weight
Last set is 6+
was a struggle
barely hit 10
Comments
160x6,6,6,6,6
55dbx7,7,7,7,7,
X
75x15,12,11,10,10
130x11,11,10,10,10
175*5,5,5,5,5,5
5 min rest
2m
150,11,11,11,1,1
Percentage
Recorded Weight
Last set is 3+
175x3,3,3,3,3
Last set is 5+
90X5,5,5,5,5
Comments
pretty tough; should have done 170
barx12,12,10,10,10
to failure; i felt form was good but w zero
50x11,11,10, 9
to failure; i felt form was good but w zero
30x8,8,8,8,8
25x10
y tough; should have done 170
ilure; i felt form was good but w zero reps in tank for every set
ilure; i felt form was good but w zero reps in tank for every set
Day 1
Exercise
Set
Rep
Back Squat
4 to 6
Hamstring (Hip) *GHR
6 to 8
4 to 6
8 to 10
12 to 15
Set
Rep
BB Bench Press
4 to 6
Horizontal Row *Seated Cable Row
6 to 8
Vertical Press *Standing DB Press
6 to 8
6 to 8
6 to 8
10 to 15
Exercise
Set
Rep
Deadlift
Back Squat
2 to 4
kneeling leg curl
8 to 10
leg ext
8 to 10
2 to 4
Exercise
Set
Rep
BB Bench Press
2 to 4
Horizontal Row *T-Bar Row
6 to 8
6 to 8
8 to 10
DB Laterals
8 to 10
Ab *Side Plank
Time
Standing Calves
Leg Curl *Lying
Ab *Ab Wheel
ex. i did instead

kneeling leg curl
leg raise
leg press
Day 2
Vertical Row *Wide-grip Pull Up

Bicep Curl (Heavy) BB Curl
Bicep Curl (Light) Conc. Curl
pulldowns/underhand
cable bicep curl(ez ba
35lbs ez bar
Day 3
Leg Curl *Seated

Lunge Varation *Walking Lunge
Standing Calves
leg press
DL
Day 4
ohp
Vertical Row *Wide-grip Pulldown underhand pulldown
Vertical Press *Incline DB
Cable overhead tri. Ext
ex. i did instead

kneeling leg curl
leg raise
pulldowns/underhand
35lbs ez bar
kneeling leg curl

leg ext
ohp
underhand pulldown
ex. i did instead

kneeling leg curl
leg raise
pulldowns/underhand
35lbs ez bar
kneeling leg curl

leg ext
ohp
underhand pulldown
ex. i did instead

kneeling leg curl
leg raise
pulldowns/underhand
35lbs ez bar
kneeling leg curl

leg ext
ohp
underhand pulldown
ex. i did instead

kneeling leg curl
leg raise
pulldowns/underhand
35lbs ez bar
kneeling leg curl

leg ext
ohp
underhand pulldown
ex. i did instead

kneeling leg curl
leg raise
pulldowns/underhand
35lbs ez bar
kneeling leg curl

leg ext
ohp
underhand pulldown
ex. i did instead

kneeling leg curl
leg raise
pulldowns/underhand
35lbs ez bar
kneeling leg curl

leg ext
ohp
underhand pulldown
ex. i did instead

kneeling leg curl
leg raise
pulldowns/underhand
35lbs ez bar
kneeling leg curl

leg ext
ohp
underhand pulldown
ex. i did instead

kneeling leg curl
leg raise
pulldowns/underhand
35lbs ez bar
kneeling leg curl

leg ext
ohp
underhand pulldown
Percentage
Add 5-10 lbs from Week 4
X
X
X
X
Percentage
X
X
X
X
X
Percentage
X
X
X
Percentage
X
X
X
X
Recorded Weight
155x4,4,4,4,4,4,4
55dbx6,6,6,6,6
165x8,7,8,8
80x8,8,8,8(Left ham) 75x10,10,8,8(Right ham)
140x12,12,12,12
Recorded Weight
85x6,6,6,6,6
100x7,7,7,7,
27.5x6,6,6,6,6
55(next weight after 50)x6,6,6,6,6
30plate,6,6,6,6,6,
11,11,11,11,11
Recorded Weight
200x1,1(fail),1(fail),1(fail) 195x1(fail)
155x5,5,5,5,5
80x9,9,9,9
135x9,9,9,9
170x5,5,5,5
145x10,10,10,10
185x3,3,3
Recorded Weight
90x4,4,4,4,4,4
45x8,8,8,8
55x6,6,6,6,6
55x6,6,6,6,6
22.5x8,8,8,8
25x10
Comments
hppy with this
super difficult. struggling to hit 8 reps
Comments
Comments
was very anxious before lifting; was super pissed when i fail; formsuckes; rest 3-4mins b/w sets
3mins rest,
skipped; no time
3min rest,3min, 5min
Comments
mins b/w sets
Day 1
Exercise
Back Squat
Standing Calves
Leg Curl *Lying
Ab *Ab Wheel
leg press
ex. i did instead
Set
Rep
3 8 to 10
3 8 to 10
4 6 to 8
3 10 to 12
3 12 to 15
Set
Rep
3 8 to 10
3 8 to 10
3 8 to 10
3 8 to 10
4 6 to 8
3 10 to 15
Exercise
Set
Rep
Deadlift
Back Squat
6 to 8
10 to 12
hyperext
kneeling leg curl
leg raise
Day 2
Exercise
BB Bench Press
Vertical Row *Wide-grip Pull U pulldowns
machine
Bicep Curl (Light) Conc. Curl 35lbs ez bar
Day 3
Leg Curl *Seated
kneeling leg curl
leg ext
10 to 12
Standing Calves
4 to 6
Day 4
Exercise
BB Bench Press
bb row
ohp
Vertical Row *Wide-grip Pulldo underhand
DB Laterals
Ab *Side Plank
Set
Rep
4 6 to 8
3 8 to 10
3 8 to 10
3 10 to 12
3 10 to 12
3 Time
Percentage
Recorded Weight
Add 5-10 lbs from Week 3 145x8,8,7,8,8
X
50lb dbx8,8,8,8
X
155x8,8,8,8
X
75x10, 70x10,10 50x15
X
140x11,11,11,11
Comments
Percentage
Recorded Weight
Add 5-10 lbs from Week 3 75x10,10,10,10,10
X
95x10,10,10,10
X
25dbx8,8,8.8
X
50x8,8,8
X
25x8,8,10
X
35ezx11,11,11
Comments
Percentage
Recorded Weight
185x3,2,3,2,1
150x6,6,6,6
75x11,11,11,11
130x11,10,10 125x10
160/sidex6,6,6,6
Percentage
Recorded Weight
Add 5-10 lbs from Week 3 85x6,6 80x6,6
X
40x10,10,10,10
X
50x8,8,7,8,8
X
42.5x12,12,12,12
X
20dbx11,11,11,11
20x10,10,10,10
Comments
3-4mins b/w sets; HARD HAR

3mins rest.
Comments
mins b/w sets; HARD HARD HARD; hitting failure
Day 1
Exercise
Back Squat
Standing Calves
Leg Curl *Lying
Ab *Ab Wheel
leg press
ex. i did instead
Set
5
3
calve press on leg pr 4
kneeling leg curl
3
leg raise
3
Rep
4 to 6
10 to 12
8 to 10
12 to 15
12 to 15
Exercise
BB Bench Press
Vertical Row *Wide-grip Pull Up
Bicep Curl (Light) Conc. Curl
Set
5
3
3
pulldowns/underhand3
cable bicep curl(ez ba4
35lbs ez bar
3
Rep
4 to 6
10 to 12
10 to 12
10 to 12
6 to 8
10 to 15
Day 2
Day 3
Exercise
Set
Rep
Deadlift
Back Squat
2 to 4
Leg Curl *Seated
kneeling leg curl
12 to 15
leg ext
12 to 15
Standing Calves
6 to 8
Set
6
3
ohp
3
underhand pulldown 3
3
3
Rep
2 TO 4
10 to 12
10 to 12
10 to 12
12 to 15
Time
Day 4
Exercise
BB Bench Press
Vertical Row *Wide-grip Pulldown
DB Laterals
Ab *Side Plank
Percentage
Recorded Weight
Comments
Add 5-10 lbs from Week 2 150x4,4,4,4,4,4
X
w45lb plate on chestx12
X
150/sidex8,8,8,8
X
70x12,12,12,12
X
140/10,10,10,10
Percentage
Recorded Weight
Comments
X
90x10,10,10,10
X
22.5dbx10,10,10,10
X
42.5x10,10,10,10,
X
25x7,7,7,7,
X
35lbsezbarx10,10,10 25x15
Percentage
Recorded Weight
170x5,5,4,4,4
150x4,4,4,4,4,4
70x13,13,13
125x12
155x6.6.6.6
Comments
Percentage
Recorded Weight
Comments
X
40x10,10,10,10
X
barx10,10,10
X
42.5x11,11,11,11
X
20DBx10,10,10 17.5dbx11
20x10,10,10,10
Day 1
Exercise
ex. i did instead Set Rep
Percentage
Back Squat
3 8 to 10Add 5-10 lbs from We
Hamstring (Hip) *Good Morning
3 4 to 6
Standing Calves
calve press on leg pr 4 4 to 6 X
Leg Curl *Lying
kneeling leg curl
3 8 to 10 X
Ab *Plank
leg raise
3 Time
Day 2
Exercise
BB Bench Press
Horizontal Row *BB Row
Vertical Press *OHP
Vertical Row *Chins
Chest Fly
Bicep Curl *DB Curl
pulldowns
machine
35lbs ez bar
Set Rep
Percentage
3 8 to 10Add 5-10 lbs from We
3 4 to 6 X
3 4 to 6 X
3 4 to 6 X
3 8 to 10 X
3 8 to 10
Day 3
Exercise
Set Rep
Percentage
Deadlift
Back Squat
6 to 8Add 5-10 lbs from Week 1
8 to 10
8 to 10
2 to 4
Leg Curl *Seated
kneeling leg curl

Standing Calves
leg ext
Day 2
Exercise
Set Rep
Percentage
BB Bench Press
4 6 to 8 Add 5-10 lbs from We
Horizontal Row *DB Row bb row
3 6 to 8 X
Vertical Press *Incline BB ohp
3 4 to 6 X
3 6 to 8 X
Lying Tricep Extension
Cable overhead tri. E 3 8 to 10 X
Ab *Weighted Crunch
3 12 to 15
calve press on leg pr 4 2 to 4
Standing Calves
X
Recorded Weight
Comments
140x9,9,9
3m
95x6,6,7
145/sidex6,6,6,6
70x10,10,10,10
Recorded Weight
Comments
75x9,9,9,9
60x6,6,6,6
55x6,6,6,6
50x6,6,6 35x12
65x9,9, 65x9,9,10returned tog gym in evening to finish up workout
35x8,8,8,8
returned tog gym in evening to finish up workout
Recorded Weight
Comments
190x1,1,1,1
3m rest, felt good, form still not good though.
145x6,7,6,6
70x8,8,8,8,8
125x10,10,10,10
150/sidex
Skipped
Recorded Weight
Comments
80x6,6,6,6,6
60x6,7,6,6
55x6,6,6,6
50x7,7,7,7
20x8,8,8,8 15x10
150/sidex5.6.6.6
Day 1
Exercise
ex. i did instead
Set Rep Percentage
Back Squat
5 4 to 6
3 6 to 8
calvf press on leg press machineCalves
4 6 to 8 X
kneeling Leg Curl *Lying
3 10 to 12X
Ab leg raise
3 Time
Day 2
Exercise
BB Bench Press
Vertical Press *OHP
Vertical Row *Chins
Chest Fly
Bicep Curl *DB Curl
pulldowns
machine
25lbs ez bar
Set Rep Percentage

3 6 to 8
3 6 to 8 X
3 6 to 8 X
3 6 to 8 X
3 10 to 12X
3 10 to 12
Day 3
Exercise
Set Rep Percentage
Deadlift
Back Squat
2 to 4
0x3,3,1(failed; thank for safet
Leg Curl *Seated
3 10 to 12
leg ext
3 10 to 12
Standing Calves
4 to 6
Day 4
Exercise
BB Bench Press
Horizontal Row *DB Row
Vertical Press *Incline BB
Lying Tricep Extension
Ab *Weighted Crunch
Standing Calves
Set Rep Percentage

6 2 to 4
3 8 to 10 X
ohp
3 6 to 8 X
pulldown
3 8 to 10 X
Cable overhead t 3 10 to 12X
side bend on hy 3 12 to 15
4
4 to 6
Recorded Weight
140x6,6, 6,6,6
165x8, 8 170x8,8
140x8,8,8,8
65x12,12,12
10-15 reps/set
Recorded Weight
75x7,8,8,8,8
55x8,8,8
Barx10, 50x6,6,6
+ 1 bar to 42.5x6,7,8
55*12
25lb ex bar x 12,12reps
Recorded Weight
180x3,3,3,3
0x3,3,1(failed; thank for safety bar!), 145x3 140x4,4,4,,
65x12,10,10 60,10
115x12, 120x12,12
-
Recorded Weight
80x3,3,3,3,3,3
55x9,9,9
50x7,7,7
42.5(+5lb bar)x8,8,8,8
15x15,15,12 10x12
45lb platex9,9,9,9(per side)
145/sidex6,7,7,7
Comments
Comments
skipped due to time constraint

curt this short due to time constraint
Comments
4-5min rest. Not use to low reps(<5reps)
Super super hard. Not use to low reps(<5reps)
Frustrating workout overall. Not used at all to low reps, not progessing on assory work. Overall=su
Comments
3minrest
2min rest
3m rest
2-3min rest
1-2min rest
sucked. Had to skipped calves:(
Day 1
Exercise
Set
Back Squat
Seated leg press
Leg Curl *Lying (alt kneeling leg cu
Ab *plank (leg raise)
Rep
3 8 to 10
3 8 to 10
4 8 to 10
3 12 to 15
3 Time
Percentage
X
X
Day 2
Exercise
BB Bench Press
Vertical Press *OHP
Vertical Row *Chins (pulldown-und
Chest Fly (machine)
Bicep Curl *DB Curl (ex bar)
Set
Rep
3 8 to 10
3 8 to 10
3 8 to 10
3 8 to 10
3 12 to 15
3 12 to 15
Percentage
X
X
X
X
Day 3
Exercise
Set
Rep
Deadlift
Back Squat
6 to 8
Leg Curl *Seated
3 to 4
12 to 15
Lunge Varation (alt kneeling leg curl)
12 to 15
6 to 8
Standing Calves (calve press on leg press machine) 4
Percentage
Day 4
Exercise
BB Bench Press
Vertical Press *Incline BB (ohp)
Lying Tricep Extension (cable over
Ab *Weighted Crunch (leg raise)
Set
Rep
4 6 to 8
3 10 to 12
3 8 to 10
3 10 to 12
3 12 to 15
3 12 to 15
Percentage
X
X
X
X
Recorded Weight
Comments
135x9,9,9
3min rest; felt ok; could gotten 10reps
55x10, 60x10,felt like I could do more reps
135/sidex10,101-2min rest.
60x13,13,13,13
15,15,10,15 Did leg raise as did not noe how long I should be holding for planks
tempted to do morre!, but learning that more=better and jut stick to the freankin pr
Recorded Weight
Comments
70x9,9,9
Warmup was barx10,60x3;
50x8,8,8
Weak, last set was difficult
50x6, barx9,8,Weak, last set was very difficult

42.5x8,8,9
last set was difficult; tried hard to not swing entire body
50x15, 55/12,12,12
25(ez bar)x12,Done quickly .rushing for time
a rushed workout;
Recorded Weight
Comments
165x5,5,5
135,8,8,8,8
Love it. 3min res. felt jittery/anxious b4 each set. DL always a mental game for me
Kept wt. same as day1 cus I have shitty form. super on energy
60x13,13,13,13
120x12,12,12
135/sidex8,8,8,8
Recorded Weight
Comments
75x8, 8,8
50x9,9,9 barx10
Barx10,10,10
40x11,11,11
15x10,11,11
tick to the freankin program!
l game for me
Day 1
Exercise
Set
Rep
Percentage
Recorded Weight
Comments
Back Squat
Hamstring (Hip) *RDL
10 to 12
Standing Calves
4 to 6
Leg Curl *Lying
12 to 15
Ab *Plank
Time
Exercise
Set
Rep
BB Bench Press
Add 10-15 lbs from Week 7. Last set is 8+. Try to beat reps f
Day 2
Percentage
Recorded Weight
Comments
Add 5-10 lbs from Week 7. Last set is 8+ Try to beat reps fro
Deadlift
Vertical Press *OHP
80-90 percent
Vertical Row *Chins
6 to 8
Chest Fly
12 to 15
DB Laterals
12 to 15
Exercise
Set
Rep
Back Squat
10 to 12
Leg Curl *Seated
12 to 15
Lunge Varation *Reverse Lunge3
12 to 15
Standing Calves
4 to 6
Exercise
Set
Rep
Back Squat
Add 10-15 lbs from Week 7. Last set is 3+ Try to beat reps fr
BB Bench Press
10 to 12
Bicep Curl (BB Curl)
6 to 10
Tricep (heavy) *Lying Extension4
6 to 10
Last set is 6+
Day 3
Percentage
Recorded Weight
Comments
Add 10-15 lbs from Week 7. Last set is 6+ Try to beat reps fr
Day 4
Percentage
Recorded Weight
Comments
is 8+. Try to beat reps from Week 9
s 8+ Try to beat reps from Week 9
is 6+ Try to beat reps from Week 9
is 3+ Try to beat reps from Week 9
Day 1
Exercise
Set
Rep
Percentage
Recorded Weight
Comments
Back Squat
8 to 10
Standing Calves
4 to 6
Leg Curl *Lying
8 to 10
Ab *Plank
Time
Exercise
Set
Rep
BB Bench Press
Add 5-10 lbs from Week 9. Last set is 8+
Day 2
Percentage
Recorded Weight
Comments
Deadlift
90-100 percent
Vertical Press *OHP
Last set is 4+
Vertical Row *Chins
6 to 8
Chest Fly
10 to 12
Bicep Curl *DB Curl
6 to 8
Exercise
Set
Rep
Back Squat
8 to 10
Leg Curl *Seated
10 to 12
10 to 12
Standing Calves
4 to 6
Exercise
Set
Rep
Back Squat
BB Bench Press
8 to 10
6 to 10
6 to 10
Day 3
Percentage
Recorded Weight
Comments
Add 5-10 lbs from Week 9.. Last set is 6+
Day 4
Percentage
Recorded Weight
Comments
Day 1
Exercise
Set
Rep
Percentage
Recorded Weight
Comments
Back Squat
6 to 8
Standing Calves
4 to 6
Leg Curl *Lying
8 to 10
Ab *Plank
Time
Exercise
Set
Rep
BB Bench Press
Day 2
Percentage
Recorded Weight
Comments
Add 0-5 lbs from Week 9. Last set is 8+ Try to beat reps from
Deadlift
Vertical Press *OHP
105+
Vertical Row *Chins
6 to 8
Chest Fly
8 to 10
Bicep Curl *DB Curl
6 to 8
Exercise
Set
Rep
Back Squat
6 to 8
Leg Curl *Seated
8 to 10
8 to 10
Standing Calves
4 to 6
Exercise
Set
Rep
Back Squat
BB Bench Press
Add 0-5 lbs from Week 9. Last set is 5+ Try to beat reps from
6 to 8
6 to 10
6 to 10
Last set is 4+
Day 3
Percentage
Recorded Weight
Comments
Day 4
Percentage
Recorded Weight
Comments
8+ Try to beat reps from Week 11
5+ Try to beat reps from Week 11

Dup Training

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Dup Training

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Start out at the lower end of each rep scheme for all the following th

another 1 or 2 reps as noted for your scheme pattern..

Hamstring (Hip) *SLDL

Vertical Press *OHP

kneeling leg curl

calve press on leg pr

ex. i did instead

calve press on leg pr

Vertical Row *Chins

Rear Delt Iso *Face Pulls

Horizontal Row *Incline DB Row

ex. i did instead

calve press on leg press

kneeling leg curl

calve press on leg press

ex. i did instead

calve press on leg press

kneeling leg curl

calve press on leg press

ex. i did instead

calve press on leg press

kneeling leg curl

calve press on leg press

ex. i did instead

calve press on leg press

kneeling leg curl

calve press on leg press

ex. i did instead

calve press on leg press

kneeling leg curl

calve press on leg press

ex. i did instead

calve press on leg press

kneeling leg curl

calve press on leg press

ex. i did instead

calve press on leg press

kneeling leg curl

calve press on leg press

ex. i did instead

calve press on leg press

kneeling leg curl

calve press on leg press

Add 10-15 lbs from Week 7. Last set160x8,8,8,8,8

Add 5-10 lbs from Week 7. Last set 85x8,8,8,8,8

Add 10-15 lbs from Week 7. Last set170x6,6,6,6,6

Add 10-15 lbs from Week 7. Last set175x3,3,3,3,3,3

ex. i did instead

calve press on leg pr

Rear Delt Iso *Face Pulls

kneeling leg curl

calve press on leg pr

ex. i did instead

calve press on leg press

kneeling leg curl

calve press on leg press

ex. i did instead

calve press on leg press

kneeling leg curl

calve press on leg press

ex. i did instead

calve press on leg press