I have been toying with the idea of DUP for quite a while now and finally got around to making a serious run at it. After much discussion with others who have tried this type of routine with success I have compiled all of my notes concerning the finer points of the routine and produced my own routine.
I will be using a three day per week schedule using full body workouts. You could also set this up with a push pull split and I have done something similar in the past with fair results just not undulated to the same degree as this program. I like the frequency of FBT and typically respond better to than I do on full split routines. Split routines work well for me when I can maintain a high level of intensity but I tend to be ready to lift again within three days and most of my schedules wind up working a muscle only once a week. If I had more time to devote to the sport I could certainly get enough volume in to require a weeks rest but it is just a hobby for me now as opposed to when I was younger so FBT or a push pull split works best for me.
Each day will target a specific skill set and set of muscle fibers. I will use a wide variety of exercises over the three days. The exercises are as specific to that days goals as possible. I will describe each days goals below and give some insight into how I selected the exercises for that particular day.
The first day is the muscle endurance day. The goal is to use a high volume with a large TUT to train the type I muscle fibers more directly and to increase mytochondria density in the muscle cells. To provide the high volume I have decided to use a 15 rep per set, three sets per bodypart scheme. To provide the high TUT I will be using a slow 2-3 second positive with a one second peak contraction followed by 2-3 second negative. I have selected exercises that have a fairly large ROM and are more specific to isolating each target muscle. I really want to focus on developing the endurance of the target muscle so I have tried to avoid compound movements for this day. Progression in weight is a secondary goal for this day. On the third set I will attempt to continue on past the 15 reps if possible. Once I am able to complete two additional reps I will increase the weight the next session. If I fail to make all of the reps on the third set I will use a rest pause to complete the reps and stay with the same weight the next week. I will try and avoid working to failure on this day.
The second day is the speed / power day. The goal is to use a moderate volume with explosive lifts and controlled negatives. I am looking to focus more on the type IIa muscle fibers on this day. To provide the moderate volume I have decided to use a 10 rep per set, three sets per body part scheme. Each rep is performed with an explosive 0-1 second positive and a slow controlled 1-2 second negative. I will be implementing a brief pause at the bottom of each rep to focus on fully stretching the muscle and building the tension to feed the explosive lift on the positive. I have selected both compound and isolation exercises for this day. Virtually any lift can be performed explosively but some isolation lifts are not as suited for explosive lifting. Progression in weight is a primary goal for this day. On the third set I will attempt to continue on past the 10 reps if possible. Once I am able to complete two additional reps I will increase the weight the next session. If I fail to make all of the reps on the third set I will use a rest pause or strip sets to complete the reps and stay with the same weight the next week. I will try and avoid failure on this day but if I reach failure on the strip sets I wont beat myself up too much.
The third day is the strength day. The goal is to use a low volume with a high intensity to stimulate the type IIb muscle fibers. I will attempt to lift explosively on this day but since the weights will be high I will be unable to complete the positive in less than a second. I will use a controlled 1-2 second negative with no pause or peak contraction. I want to keep the big weight in motion and use as much weight as possible. I have selected mostly compound exercises for this day since they allow me to use the most weight possible. Progression in weight is a primary goal for this day. On the third set I will attempt to continue on past the 5 reps if possible. Once I am able to complete two additional reps I will increase the weight the next session. If I fail to make all of the reps on the third set I will use a rest pause, negatives or power partials to complete the reps and stay with the same weight the next week. I am seeking to reach failure on this day. I should not be able to complete even one more rep on the third and final set of each exercise.
Due to the large amount of work I will doing this on a calorie surplus of 500 - 1000 above maintenance levels. Light cardio will be used on two of the off days. I have found my current PRs for each lift using the prescribed lifting style for the specific day. This will be the target weight to reach on the fourth week. I will run the program for eight weeks total and reuse the exact same program for a second cycle with the new PRs attained from week eight as my baseline. This will give me four solid weeks to attack each PR and hopefully be able to set new PRs.
The exercises I selected for each day are below.
Monday:
Decline crossover fly
Lat pull
Leg extension
Cable leg curl
Side shoulder raise
Pec Dec reverse fly
Dumbell kickout
Dumbell curl
Neck raise / Neck curl
Cable Crunch
Wednesday:
Pec Dec fly
D-Handle Lat pull
Dumbell box squat
Goodmorning
Standing row
Incline dumbell shrug
Rope tricep extention
EZ-Bar preacher curl
Reverse EZ-Bar forearm curl
Weighted incline situp
Friday:
Dumbell bench press
T-Bar row
Front squat
Straight Leg Deadlift
Military press
Barbell shrug
French press
Barbell curl
Reverse barbell wrist curl
Weighted crunch