DUP Powerlifting (Squat Focused)

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4 DAYS - Sport Specific - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Add 5-10lbs every week for stregth days (5x5) then schedule a deload every 8 to 12 weeks or as needed.

Squat 5x5(80%1RPM) 3x8(70%1RPM), Deadlift4x8(70%1RPM) 6 exercises, 1 hr 5 mins

BenchPress5x5(80%1RPM), OHP4x8(70%1RPM) 8 exercises, 1 hr 5 mins

Barbell Bench Press	5x5 reps	rest: 180s
Pull-Up	5x12 reps	rest: 0s
Barbell Military Press	4x8 reps	rest: 120s
Barbell Bent-Over Row	4x12 reps	rest: 0s
Barbell Tricep Extension (Supine)	3x12 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 0s
Dumbbell Lateral Raise	3x12 reps	rest: 0s
Barbell Ab Rollout (Kneeling)	2x12 reps	rest: 60s

Deadlift 5x5(80%1RPM) 3x8(70%1RPM), Squat4x8(70%1RPM) 6 exercises, 1 hr 7 mins

OHP 5X5(80%1RPM), BenchPress4X8(70%1RPM) 8 exercises, 1 hr 8 mins

Barbell Military Press	5x5 reps	rest: 180s
Barbell Bent-Over Row	5x12 reps	rest: 0s
Barbell Bench Press	4x8 reps	rest: 120s
Pull-Up	4x12 reps	rest: 0s
Barbell Tricep Extension (Supine)	3x12 reps	rest: 120s
Barbell Curl	3x12 reps	rest: 0s
Dumbbell Lateral Raise	3x12 reps	rest: 0s
Barbell Ab Rollout (Kneeling)	2x12 reps	rest: 60s