The program follows a that rotates between heavy strength and moderate hypertrophy intensities across the week.
: Varies volume and intensity each session to optimize strength gains, often surpassing linear periodization.
: Moderate hypertrophy focus (8–12 reps) for Legs, Push, and Pull. Sunday : Rest or active recovery. Program Methodology David Laid DUP.zip
: Heavy strength focus (3–6 reps) for Legs, Push, and Pull.
The is a 9-week training plan designed to simultaneously maximize muscle size (hypertrophy) and raw strength. It is structured around the "Big Three" powerlifting movements—squat, bench press, and deadlift—using a hybrid "powerbuilding" approach. Core Training Structure The program follows a that rotates between heavy
: Sessions feature a heavy 1, 3, or 5-rep "top set", with loads calculated based on the user's 1RM.
: Available on the official David Laid website for $29.99. [Program Review] David Laid's DUP program : r/powerlifting Sunday : Rest or active recovery
: Combines heavy compounds with bodybuilding-style accessory work for both strength and size. Program Details Duration/Frequency : 9 weeks, 6 days per week. Goal : Increased 1RM on main lifts and improved aesthetics.