DUP Program 5 days split
Bulking
Advanced
Barbell
Plan Details
The DUP Program 5 days split routine by mazzuste is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Daily Undulating Periodization program, reviewed for a 5 days spli
Routine detail
Mon
Push #1
Est. 46 min
7 exercises
Barbell Bench Press
5 Sets x 4 Reps
Barbell Push Press
3 Sets x 4 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Tue
Pull #1
Est. 51 min
7 exercises
Barbell Deadlift
5 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Seated Hammer Curl
3 Sets x 10 Reps
Wed
Legs
Est. 41 min
5 exercises
Barbell Squat
5 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Reverse Hyper (Flat Bench)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Thu
Push #2
Est. 48 min
6 exercises
Barbell Military Press
5 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Fri
Pull #2
Est. 49 min
7 exercises
Barbell Deadlift
5 Sets x 2 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Seated Hammer Curl
3 Sets x 10 Reps
