Critique DUP Program

[chedapalooza]

Planning bulk for the future after this cut and want to try out DUP. Injuries keep me from deadlifting heavy.. And I want to focus on building shoulders and lats.. Take a look

Session 1 Monday
Squat 5x5 80% 1RM
OHP 4x8 70% 1RM
Weighted Pullups 6x3 70% 1RM
Accessory
Straight arm lat 4x10-12
Good mornings 4x10-12
HIIT post workout

Session 2 Tuesday
Weighted Pullups 5x5 80% 1RM
Squat 4x870% 1RM
OHP 6x3 70% 1RM
Accessory
Face pulls 4x10-12
Hyperextensions 4x10-12

Wed rest/hiit + abs

Session 3 Thursday
OHP 5x580% 1RM
Weighted Pullups 4x870% 1RM
Squat 6x370% 1RM
Accessory
Romanian DL 4x10-12


Session 4 (sub new exercises each session) Friday
These are not listed in order of operation

Pulldowns 56-8RPE 8-9
Upright row 56-8RPE 8-9
BB Rows56-8 RPE 8-9
Db Curls410-12RPE 8-9
Pushdowns4 10-12RPE 8-9
Calf Raises410-12
Inc Bench 6x3
Db laterals 4x10-12
Rear delt 4x10-12
Liss+HIIT + abs

 

[chedapalooza]

Bump

 

[travwj]

I like the idea oh DUP, is your goal for size or strength?

 

[chedapalooza]

Size first then strength. Only bc I do not compete and have a small frame/little ego

 

[chedapalooza]

I've looked at the advanced madcow which has some bodybuilding assistance work too and a little higher volume which I liked

 

[travwj]

Layne Norton does a podcast and one of the episodes is on periodization and DUP