DUP Theory w/Hypertrophy Specificity

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.

Plan Description

DUP (W/ RPE as rep variable maker) WEEK1 -- Utilize Rating of Perceived Exertion (RPE) for adjust... Read More

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)