To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Copy)

*full details here* - Tha

8-Week Powerbuilding DUP
Introduction
Begin by inputting your working max numbers for Squat, Bench Press, and Deadlift in the bottom left corner. The program will a
so just train accordingly. If you are unable to complete the sets/reps listed in the program, lower the max numbers (5-10lb). All o
the accessory movements are replaceable/negligible. For example, if you feel that Bent-over Rows suite your training much bet
that replacement. Also, the sets/reps listed in the program for the accessory movements are not set in stone. Please feel free to

AMRAP/Weekly Max
You must do an AMRAP (As Many Reps As Possible) set for the High Volume Block (Weeks 1-3) proceeding your regular worki
presented in the working sets for those days and record the reps performed in the "AMRAP set" area of the program. For ex. yo
after 6x4@80% on Week 1. Afterwards, proceed to your Deadlift at 2x4@82.5%. Then, do an AMRAP set for Deadlift with 82.5%
accessory exercises. You must do a Weekly Max set for the High Intensity Block (Weeks 4-6). This is done before the working s
calculated in "Weekly Max" area of the program.

Weekly Volume
The goal of weightraining is to increase overall volume over time (Unless you are peaking for a meet). Take this into considerati
calculations will help guide you through your training journey.

Deload
I personally find that I can only push myself to train hard for a 6-week period. Therefore, I included a deload week after both tra
may do so by following what is listed in the program, just taking a whole week off from training, or however you feel suites your

Testing 1RM
Testing your new 1RM (working max) may be done proceeding the program, before the deload.
 Copy) *full details here* - Thanks, Lift Vault
ding DUP
n
m left corner. The program will auto-generate your working set numbers for you,
r the max numbers (5-10lb). All of the main lifts must be done. However, most of
ows suite your training much better than Weighted Pull-ups, go ahead and make
t set in stone. Please feel free to change it to better compliment your training.

y Max
3) proceeding your regular working sets on Days 5, 6. Use the weight that is
" area of the program. For ex. you will do an AMRAP set for squats with 80%1RM
AMRAP set for Deadlift with 82.5%1RM. Then you may finish your workout with
This is done before the working sets for Days 5, 6. Perform one rep with the weight

me
meet). Take this into consideration especially in the offseason training. These

ded a deload week after both training blocks. There are many ways to deload. You
or however you feel suites your recovery period.

M
 8 Week Powerbuilding DUP
Starting Date High Volume Block
Intro Week Week 1
Day Exercises Sets x Reps Weight Sets x Reps Weight
Squat 3x8x70% #NAME? 4x8x72.5% #NAME?
Deadlift 2x8x70% #NAME? 2x8x75% #NAME?
Monday
Bicep Exercise 3x8 4x8
Calf Exercise 3x10 4x10
Bench Press 3x8x70% #NAME? 4x8x72.5% #NAME?
Weighted Pull-up 3x8 4x8
Tuesday
OHP 3x6 4x6
Tricep Exercise 3x8 4x8
Squat 3x6x75% #NAME? 5x6x77.5% #NAME?
Deadlift 2x6x75% #NAME? 2x6x77.5% #NAME?
Wednesday
Bicep Exercise 3x8 4x8
Rear Delt 3x10 3x12
Bench Press 3x6x75% #NAME? 5x6x77.5% #NAME?
Pendlay Row 3x8 4x8
Thursday
Incline Dumbbell Fly 3x10 4x10
Tricep Exercise 3x8 4x8
Squat 3x4x77.5% #NAME? 6x4x80% #NAME?
Deadlift 2x4x77.5% #NAME? 2x4x82.5% #NAME?
Friday
Bicep Exercise 3x5 4x5
Core Exercise 3x5/3x12 3x5/3x12
Bench Press 3x4x77.5% #NAME? 6x4x82.5% #NAME?
CG Bench 3x8 4x8
Saturday Weighted Pull-up 3x5 4x5
Seal Row 3x10 3x12
Side Lateral Raises 3x10 3x12
Squat
AMRAP Set Bench Press
Deadlift
Working Max Weekly Volume Weekly Volume
Squat 180 Squat #NAME? Squat #NAME?
Bench Press 130 Bench Press #NAME? Bench Press #NAME?
Deadlift 180 Deadlift #NAME? Deadlift #NAME?
ng DUP
igh Volume Block
Week 2 Week 3
Sets x Reps Weight Sets x Reps Weight
4x8xWeek1+10lb #NAME? 5x8xWeek2+5lb #NAME?
2x8xWeek1+10lb #NAME? 3x8xWeek2+10lb #NAME?
5x8 5x8
5x10 5x12
4x8xWeek1+5lb #NAME? 5x8xWeek2+5lb #NAME?
5x8 5x8
5x6 5x6
5x8 5x8
5x6xWeek1+10lb #NAME? 6x6xWeek2+5lb #NAME?
2x6xWeek1+10lb #NAME? 3x6xWeek2+10lb #NAME?
5x8 5x8
4x10 4x12
5x6xWeek1+5lb #NAME? 5x6xWeek2+5lb #NAME?
5x8 5x8
5x10 5x10
5x8 5x8
6x4xWeek1+10lb #NAME? 7x4xWeek2+5lb #NAME?
3x4xWeek1+10lb #NAME? 3x4xWeek2+10lb #NAME?
5x5 5x5
3x5/3x12 3x5/3x12
6x4xWeek1+5lb #NAME? 6x4xWeek2+5lb #NAME?
5x8 5x8
5x5 5x5
4x10 4x12
4x10 4x12
Squat Squat
Bench Press Bench Press
Deadlift Deadlift
Weekly Volume Weekly Volume
Squat #NAME? Squat #NAME?
Bench Press #NAME? Bench Press #NAME?
Deadlift #NAME? Deadlift #NAME?
 8 Week Powerbuilding DUP
Starting Date High Intensity Block
Week 4 Week 5
Day Exercises Sets x Reps Weight Sets x Reps Weight
Squat 3x5x82.5% #NAME? 4x5xWeek5+10lb #NAME?
Deadlift 2x5x85% #NAME? 2x5xWeek5+10lb #NAME?
Monday
Bicep Exercise 5x5 5x5
Calf Exercise 3x8 4x8
Bench Press 3x5x82.5% #NAME? 4x5xWeek5+5lb #NAME?
Weighted Pull-up 4x5 5x5
Tuesday
OHP 5x4 5x4
Tricep Exercise 4x6 4x6
Squat 3x3x87.5% #NAME? 5x3xWeek5+5lb #NAME?
Deadlift 2x3x90% #NAME? 2x3xWeek5+5lb #NAME?
Wednesday
Bicep Exercise 3x8 4x8
Rear Delt 3x8 4x8
Bench Press 3x3x87% #NAME? 5x3xWeek5+5lb #NAME?
Pendlay Row 3x6 4x6
Thursday
Incline Dumbbell Fly 3x8 4x8
Tricep Exercise 3x5 4x5
Squat 5x2x90% #NAME? 5x2xWeek5+5lb #NAME?
Deadlift 2x2x92.5% #NAME? 3x2xWeek5+5lb #NAME?
Friday
Bicep Exercise 3x5 4x5
Core Exercise 3x5/3x12 3x5/3x12
Paused Bench Press 5x2x85% #NAME? 5x2xWeek5+5lb #NAME?
CG Bench 4x5 4x5
Saturday Weighted Pull-up 5x3 5x3
Seal Row 3x8 4x8
Side Lateral Raises 3x8 4x8
Squat #NAME? Squat #NAME?
Weekly Max Bench Press #NAME? Bench Press #NAME?
Deadlift #NAME? Deadlift #NAME?
Working Max Weekly Volume Weekly Volume
Squat 530 Squat #NAME? Squat #NAME?
Bench Press 365 Bench Press #NAME? Bench Press #NAME?
Deadlift 585 Deadlift #NAME? Deadlift #NAME?
ng DUP
gh Intensity Block
Week 6 Deload Week
Sets x Reps Weight Sets x Reps Weight
5x5xWeek6+5lb #NAME? 3x5x65% #NAME?
2x5xWeek6+5lb #NAME? 2x5x65% #NAME?
5x5 x
5x8 x
5x5xWeek6+5lb #NAME? 3x5x65% #NAME?
5x5 3x5
6x4 x
5x6 x
5x3xWeek6+5lb #NAME? 4x3x72.5% #NAME?
3x3xWeek6+5lb #NAME? 3x3x72.5% #NAME?
5x8 x
5x8 x
5x3xWeek6x5lb #NAME? 4x3x72.5 #NAME?
5x6 3x6
5x8 x
5x5 x
6x2xWeek6+5lb #NAME? 5x2x75% #NAME?
3x2xWeek6+5lb #NAME? 3x2x75% #NAME?
5x5 x
3x5/3x12 x
6x2xWeek6+5lb #NAME? 5x2x75% #NAME?
5x5 x
6x3 x
5x8 x
5x8 x
Squat #NAME?
Bench Press #NAME?
Deadlift #NAME?
Weekly Volume Weekly Volume
Squat #NAME? Squat #NAME?
Bench Press #NAME? Bench Press #NAME?
Deadlift #NAME? Deadlift #NAME?