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DUP Theory w/Hypertrophy Specificity
General
Beginner
Machine strength
Plan Details
The DUP Theory w/Hypertrophy Specificity routine by BenRera is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
DUP (W/ RPE as rep variable maker) WEEK1 -- Utilize Rating of Perceived Exertion (RPE) for adjustments Hypertrophy to Hypertrophy days and Week to Week via routine -- Utilize Auto-regulatory Progressive Resistance Exercise. Hypertrophy days: - Lift 65-75% of MAX weight 8-12 reps - Second Hypertrophy day: Muscles ultimate last set = AMREP - Shorter rests between sets (30-90 sec) - Super set Power days: - 80-90% MAX weight 6-8 reps - Speed and intensity focused - Longer rests between sets - Don't super set Strength days: -Lift as heavy as possible ("max" = at 3 - 5 reps)
Routine detail
Day 1
Hypertrophy Day 1
Est. 101 min
13 exercises
Barbell Bent-Over Row
3 Sets x 15 Reps
Cable Rope Lat Pulldown
2 Sets x 20 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Barbell Spider Curl
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
Plate Lift/Circles
3 Sets x 10 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 15 Reps
Cable Tricep Kickback
3 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Squat Press (machine)
3 Sets x 15 Reps
Machine Calf Raise
2 Sets x 25 Reps
Day 2
Power Day
Est. 55 min
9 exercises
Cable Rope Lat Pulldown
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 6 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 6 Reps
Barbell Squat
3 Sets x 6 Reps
Barbell Sumo Deadlift
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Day 3
REST
Est. 0 min
0 exercises
This day is empty
Day 4
Strength Day
Est. 17 min
3 exercises
Dumbbell Bench Press
3 Sets x 4 Reps
Barbell Squat
3 Sets x 4 Reps
Barbell Sumo Deadlift
4 Sets x 1 Reps
Day 5
Hypertrophy Day 2
Est. 101 min
13 exercises
Barbell Bent-Over Row
3 Sets x 15 Reps
Cable Rope Lat Pulldown
2 Sets x 20 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Barbell Spider Curl
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
Plate Lift/Circles
3 Sets x 10 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 15 Reps
Cable Tricep Kickback
3 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Squat Press (machine)
3 Sets x 15 Reps
Machine Calf Raise
2 Sets x 25 Reps
