David Laid’s DUP program is an intense, 6 day push pull legs (PPL) split that follows general strength and hypertrophy principles. Many of the heavy compound movements are truly intense, programmed to 85%+ most weeks.
- 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 while this would be an interesting program to run if you have aesthetic goals, this would likely not be an optimal program to run from a strict strength POV. Could it be fun and effective if you just want to kick your ass? Definitely.
Table of Contents
Review of David Laid PPL DUP Program
David Laid 6 Day Push Pull Legs DUP Program Spreadsheet
Honestly, it’s a relatively straightforward powerbuilding rep scheme at a high intensity. There’s no magic here (nor is there in any off-the-shelf program, I’m not knocking David). It’s a lot of volume at a high intensity.