David Laid’s DUP program is a six-day push/pull/legs split that runs daily undulating periodization across a four-week block. Squats and deadlifts each come around twice a week, bench and overhead press once, and the heavy compound work is programmed at 85% and above for most of the block.
Daily undulating periodization means the rep scheme changes session to session rather than week to week, so a lift might be heavy triples on one day and sets of eight three days later. The idea is to hit strength and size inside the same week instead of spending a month on each one. Assistance work sits at three to four sets of 10 to 12 and there is a fair amount of it.
This is a hard program and it’s aimed at people who want to look like they lift. If your goal is a bigger total, the frequency and the accessory volume are working against you more than for you. I’d run it for a block if you want to be beaten up in an enjoyable way, not if you’re eight weeks out from a meet.
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Is There a Free David Laid DUP Spreadsheet?
No, and I want to be straight about why rather than leave you scrolling for one. The David Laid DUP program is a paid product sold on his own site, so Lift Vault doesn’t host a copy of it. There used to be a spreadsheet on this page and it was taken down for that reason.
If you want the real thing, purchase the program here. If you want something free that trains the same way, the section below has the closest matches on this site, and a couple of them are better programs for pure strength.
What Split Does David Laid Use?
Six days a week, push/pull/legs, run twice through. Push days are chest, shoulders and triceps, pull days are back and biceps, leg days are quads, hamstrings and calves, and then the whole rotation repeats with different rep schemes on the second pass.
That second pass is the part that makes it DUP rather than a standard PPL. You’re not repeating the same session twice a week at a slightly heavier weight. You’re hitting the same muscles twice a week with meaningfully different loading each time.
David Laid DUP Program Overview
- 4 week program
- 6 days per week
- 2x weekly squat
- 1x weekly bench
- 2x weekly deadlift
- 1x weekly overhead press
- assistance work programmed at 3-4 sets of 10-12
So this would be an interesting program to run if you have aesthetic goals, and a poor one from a strict strength point of view. Could it be fun and effective if you just want to kick your own ass for a month? Definitely.
Underneath the branding it’s a straightforward powerbuilding rep scheme run at high intensity. There’s no magic here, and there isn’t in any off-the-shelf program, so I’m not knocking David for it. It’s simply a high volume of work at a high percentage.
Review of the David Laid PPL DUP Program
You can read one athlete’s experience with this program on Reddit. There’s a video review below too.
The short version from people who have actually run it: the volume is the hard part, not the intensity. Six days a week of pressing and pulling with accessories in the 10 to 12 range adds up fast, and the lifters who finished it tended to be the ones who cut the accessory work back rather than the ones who pushed the compounds harder.
Billy Physique’s review above tests one-rep maxes before and after, which is a more useful read on the program than a physique update on its own.
Free Alternatives on Lift Vault
If you came here for a free six-day PPL or a DUP template, these are the ones I’d point you at, and all of them have a spreadsheet:
- PPL programs if you want the same six-day push/pull/legs structure
- DUP programs if the undulating periodization is the part you’re after
- GZCL UHF or Greg Nuckols High Frequency if what you actually want is high frequency with a strength bias
The high frequency programs are the better choice if you’re training for a total. The six-day PPL collection is the closer match if you really want to work out six days per week.
You can also check out David Laid’s YouTube channel for his own training content.
Frequently Asked Questions
No. It’s a paid program sold through David Laid’s own website. Lift Vault previously hosted a spreadsheet for it and removed it because the program is paid. Free programs with a similar six-day push/pull/legs structure are linked on this page.
Daily undulating periodization. The rep scheme changes from session to session rather than block to block, so a lift might be heavy triples one day and sets of eight later in the same week. The goal is to train strength and hypertrophy inside the same week instead of separating them into phases.
Four weeks, run six days a week on a push/pull/legs rotation that comes around twice per week.
It’s built more for size than for a total. Bench and overhead press are only trained once a week, the accessory volume is high, and the compound work sits above 85% often enough that recovery becomes the limiting factor. For pure strength, a high frequency program with less accessory work is a better use of the same four weeks.
