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.
You can read one athlete’s experience with this program on Reddit and see other DUP Programs on Lift Vault.
David Laid DUP Program Spreadsheet
Check out David Laid’s YouTube channel.
Video Overview: David Laid DUP Program