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Brendan Tietz Submax DUP 12 Week Powerlifting Program Spreadsheet

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A daily undulating periodization program from Brendan Tietz for powerlifters. As this is a submaximal powerlifting program, this is best suited for off season work, not peaking for a meet.

Quick program overview:

  • 12 week program
  • Composed of 3 blocks, each 4 weeks long
  • 5 training days per week
  • Two versions: conventional deadlift and sumo deadlift
    • This is important for determining what your alternate deadlift stance is

For more details, please see Brendan’s video overview of the program at the bottom of this post.

Related: Brendan Tietz Beginner Program, Brendan Tietz Intermediate Program

Brendan Tietz Submax DUP Powerlifting Program Spreadsheet

From Brendan’s YouTube Channel

Brendan Tietz Prime DUP Sub Max Generic Template (sumo dead) | LiftVault.com

Brendan Tietz Prime DUP Sub Max Generic Template (conv. dead) | LiftVault.com

Program Review

[Program Review] Brendan Tietz Prime DUP Submax from weightroom

Video Overview: Submax DUP Program

Free DUP Sub-Max Powerlifting Program | Downloadable Excel Sheet

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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.