Previous Programs & Split
20-Nov-23
Dropped David Laid's DUP on Week 4
Reasons: 1. Felt soreness in lower back sometimes, mostly while doing squats and SLDL
2. Volume was TOO HIGH, workouts were taking more than 2 hours especially pull days. Basically I hate
3. Bench only once a week, Deadlifts twice a week and around 20-25 sets of deadlifts including SLDL &
4. Didn't enjoy the program at all
Likes: 1. Learned programming a little
2. Learned the importance of volume and intensity, learned how to balance them both
3. Like the concept of DUP
New Split will be a 4 Day Split with 5 day being a rest day if needed (same as before doing DUP Program with some c
Day 1 Chest, Side Delts, Front Delts Z
Day 2 Back, Rear Delts, Traps, Lower Back R
Day 3 Arms, Side Delts, Forearms E
Day 4 Legs, Rear Delts :(
Forearms will be done 3 times a week with a day being with arms
A little bit of forearms and rear delts will be done before chest as well, pushing movements feel more stable that wa
Main Focus: 1. Strong Bench
2. Get Big
3. At the end start a cut and main gain from then on, expected time for cut; late feb or early march
IMP Rep Ranges for Bench, Squat & Deadlifts will be:
Cycle: Day 1-4 rest if necessary Day 1-4 8 Days to finish split
Cycle 1 Bench 1 Rep Max Squat 5 Rep Max Deadlift 5 Rep Max (Second Session
Cycle 2 Bench 3 Rep Max Squat 1 Rep Max Deadlift 3 Rep Max (Second Session
Cycle 3 Bench 5 Rep Max Squat 3 Rep Max Deadlift 1 Rep Max (Second Session
Deadlifts Frequency might change based on recovery
Second Chest sessions will have DB Bench Press as main movement, Second Leg Day will have Hack Sq
Arms Day will have Dips as the compound movement, if recovry hinders than it will either be removed
Exercise Selection:
2 Pressing Movement (Chest) , 1 Fly Movement, 1 Pressing Movement (Shoulder), Lateral Raises with D
Z Main movement will be Bench Press, others are not fixed but preferred ones are Pec Dec Flys, Incline D
Session 1 BB Bench Warm Up
Rep Maxes
4x4, 4x8, 4x12 sets will decrease later in the program
Pec Dec Fly 3x12-15
DB Incline 3x6-10
Lateral Raises4x12-15 Will be dropsets till failuire
DB Shoulder P3x8-12
Session 2 BB Bench will get replaced with DB Bench Press, rest is same
R Session 1 Rope Pullovers 1 set for warm up
Pull Ups 15 Reps
Lat Pull Down4x8-10
T Bar Rows 3x10
Seated Rowin3x10
Face Pulls 3x15
Shrugs (Any V3x10-15
Hyper Extens3x20-25 or BB Rows if I feel like it
Session 2 Deadlifts Warm Up
Rep Maxes
4x10, 4x6, 4x2 sets will decrease later in the program
Rest is same
E Session 1 Dips 3 sets till failure Both sessions are same
Cable Curls 3x10-15
Tricep Pushd 3x10-12
Preacher Curl3x10-15
Incline Skull 3x15
Hammer Curl3x10-12
Single Arm 3x10-15
Session 2 Cable Curls - Standing DB/BB Curls
Tricep Pushdown Rope
Incline Skull Crusher - Double Arm with Cables
Hammer Curls with Cables
Single Arm - Cable Kickback
:( Session 1 BB Squats Warm UP
Rep Maxes
4x12, 4x4, 4x8
RDL's 3x12
Leg Extention3x10-12
Leg Curls 3x10-12
Calf Raises 3x15-20
Patella Raises3x20-25
Session 2 Hack Squats 3x6-10
SLDL 3x12
Lunges 3x10
rest is same
specially pull days. Basically I hate PPL even more now
sets of deadlifts including SLDL & RDL
alance them both
e doing DUP Program with some changes)
vements feel more stable that way
or cut; late feb or early march
adlift 5 Rep Max (Second Session)
adlift 3 Rep Max (Second Session)
adlift 1 Rep Max (Second Session)
Second Leg Day will have Hack Squat as main movement
ers than it will either be removed or it's frequency will be changed
nt (Shoulder), Lateral Raises with DB or Leaning Cable Raises
ed ones are Pec Dec Flys, Incline DB or Smith, Seated Shoulder Press DB, Smith or Machine.
se later in the program
s till failuire
se later in the program
