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Home » Programs » 12 Week Powerlifting & Strength Programs » Brendan Tietz Submax DUP 12 Week Powerlifting Program Spreadsheet

Brendan Tietz Submax DUP 12 Week Powerlifting Program Spreadsheet

Last updated May 13, 2020
Experience level: Intermediate

Weeks: 12

Periodization: Block Periodization

Powerlifting meet prep program: No

Program goal: Off Season, Powerlifting, Strength

Uses RPE:Yes

Uses 1RM Percentage(%):Yes


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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

Contents

  • 1 Brendan Tietz Submax DUP Powerlifting Program Spreadsheet
  • 2 Program Review
  • 3 Video Overview: Submax DUP Program
    • 3.1 Related Posts

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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Filed Under: 12 Week Programs, Powerlifting Program, Programs
Tagged With: 12 Week Workout Plan, 5 Day Workout Plan
Squat frequency: 3
Bench press frequency: 3
Deadlift frequency: 2
Overhead press frequency: 1

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