Loading...
DUP Squat / Conjugate Deadlift/Bench
General
Advanced
Barbell
Plan Details
The DUP Squat / Conjugate Deadlift/Bench routine by JoakimHjortnsPedersen is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Day 1
Est. 45 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Bench Press
4 Sets x 3 Reps
Barbell bench variation
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 4 Reps
Wed
Day 2
Est. 33 min
4 exercises
Barbell Deadlift
5 Sets x 3 Reps
Deadlift Variation
3 Sets x 5 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Thu
Day 3
Est. 43 min
6 exercises
Barbell bench variation
5 Sets x 3 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 4 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Fri
Day 4
Est. 51 min
7 exercises
Barbell Squat
5 Sets x 2 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 4 Reps
Barbell Curl
3 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Sun
Day 5
Est. 38 min
5 exercises
Barbell Deadlift
4 Sets x 1 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Barbell Curl
3 Sets x 5 Reps
Pull-Up
3 Sets x 5 Reps
