DUP Split 04/15/21
General
Beginner
Dumbbell
Plan Details
The DUP Split 04/15/21 routine by careydbear is a 9 day workout plan. It is a beginner level plan to achieve general fitness goals.
Daily Undulating Periodization - exercise intensity and volume for each muscle group will vary every day of training. This will lead to a balance of strength gain and muscle growth. Before every workout, do the Core Warmup. If you're a beginner, start with two days a week, alternating upper and lower body. Increase workout frequency as you improve. Finally, remember to utilize progressive overload to improve your strength (google it). Also, try to work in some light cardio now and again. I know it sucks, but it's good for your heart and for improving your between set recovery. Before starting, google the Valsalva Maneuver, Stuart McGill Big Three, and also Progressive Overload. Use online resources like starting strength or squat University to learn proper form for the barbell lifts. Athlean X is a great resource as well. Start slow and remember to warmup for all your heavy lifts.
Routine detail
Day 1
Core Stability
Est. 11 min
5 exercises
Elliptical Training
1 Set
1 Leg Curl Up
2 Sets
Side Bridge
2 Sets
Bird Dog Pose
2 Sets
Bridge
1 Set
Day 1
Lower 1
Est. 47 min
4 exercises
Barbell Squat
5 Sets x 5 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Kettlebell Single-Leg Deadlift
6 Sets x 10 Reps
Back and Side Leg Lift
4 Sets x 15 Reps
Day 1
Abs - Xtinction (Credit to Athlean X Youtube)
Est. 21 min
6 exercises
Heels to Heaven
1 Set
Plank Twisting Steps
1 Set
X-Ups
1 Set x 12 Reps
Thread the Needle
1 Set x 20 Reps
Jackknife
1 Set
Lying Twists
5 Sets
Day 2
Upper 1
Est. 43 min
4 exercises
Barbell Bench Press
5 Sets x 5 Reps
Chin-Up with Knee Raise
5 Sets x 2 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Shoulder Press
4 Sets x 12 Reps
Day 3
Lower 2
Est. 50 min
4 exercises
Pistol Squat to Box
6 Sets x 10 Reps
Dumbbell Seated Single-Leg Calf Raise
6 Sets x 15 Reps
Machine Single-Leg Press
6 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Day 4
Upper 2
Est. 40 min
4 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell One-Arm Shoulder Press
8 Sets x 8 Reps
Day 5
Lower 3
Est. 42 min
4 exercises
Pause Back Squat
4 Sets x 8 Reps
Dumbbell Seated Single-Leg Calf Raise
6 Sets x 15 Reps
Barbell Deadlift
5 Sets x 5 Reps
Back and Side Leg Lift
4 Sets x 15 Reps
Day 6
Upper 3
Est. 48 min
6 exercises
Barbell Military Press
5 Sets x 5 Reps
Dumbbell One-Arm Bench Press
4 Sets x 8 Reps
Dumbbell One-Arm Bench Press
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Day 8
Cardio (Pick Your La Croix)
Est. 46 min
7 exercises
Stationary Bike
1 Set
Treadmill Running
1 Set
Elliptical Training
1 Set
Walking
1 Set
Running
1 Set
Rowing
1 Set
Step Machine
1 Set
