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.
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Review of David Laid PPL DUP Program
You can read one athlete’s experience with this programon Reddit. There’s a video review below too.
David Laid 6 Day Push Pull Legs DUP Program Spreadsheet
[spreadsheet removed because it’s a paid program -- you can find other 6 day PPL programs and DUP programs on Lift Vault though!]
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.
There are other high frequency programs on Lift Vault (e.g. GZCL UHF or Greg Nuckols High Frequency) that you might enjoy.
Check out David Laid’s YouTube channel and purchase the program here.
