DUP Powerlifting (Squat Focused)
Sport
Advanced
Barbell
Plan Details
The DUP Powerlifting (Squat Focused) routine by dennisgeslani is a 5 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Add 5-10lbs every week for stregth days (5x5) then schedule a deload every 8 to 12 weeks or as needed.
Routine detail
Mon
Squat 5x5(80%1RPM) 3x8(70%1RPM), Deadlift4x8(70%1RPM)
Est. 65 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 12 Reps
Tue
BenchPress5x5(80%1RPM), OHP4x8(70%1RPM)
Est. 66 min
8 exercises
Barbell Bench Press
5 Sets x 5 Reps
Pull-Up
5 Sets x 12 Reps
Barbell Military Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 12 Reps
Thu
Deadlift 5x5(80%1RPM) 3x8(70%1RPM), Squat4x8(70%1RPM)
Est. 68 min
6 exercises
Barbell Hip Thrust
4 Sets x 12 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 12 Reps
Fri
OHP 5X5(80%1RPM), BenchPress4X8(70%1RPM)
Est. 69 min
8 exercises
Barbell Military Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Barbell Bench Press
4 Sets x 8 Reps
Pull-Up
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 12 Reps
Sat
Squat 6x3(80%1RPM), Deadlift6x3(80%1RPM)
Est. 58 min
4 exercises
Barbell Squat
6 Sets x 3 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Barbell Deadlift
6 Sets x 3 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 12 Reps
