Bogg 'DUP' SBD 

This is my take on some DUP programs. I took a Candito-esque approach and staggered intensity, volume, and rep-threshold all over the place to condition you to various types of strain. Since deadlift frequency is high, I keep the work easy for about half the time to ensure proper recovery. Also, by replacing certain deadlift days with similar variations, I hope to maintain CNS integrity and not fry the living sh*t out of you.

You can remove one bench day, but I suggest running the program as is. 

Bench: 2x-3x/week
Squat: 2x/week
Deadlift: 1-2x/week or 2x/week depending on if you count your variations.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Squat (Barbell)

Deadlift (Barbell)

Hip Thrust (Barbell)

Leg Extension

Hanging Leg Raise

Monday

Bench Press (Barbell)

Bench Press (Close Grip)

Bent Over Row (Barbell)

Overhead Press (Barbell)

Pull-Up (Weighted)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Tuesday

Incline Bench Press (Barbell)

Bicep Curl (Barbell)

Snatch Grip Shrugs

Thursday

Leg Curl

Leg Press

Russian Twist (Dumbbell)

Friday

Pause Press(Bench)

Upright Row (Barbell)

Pec Deck (Machine)

Saturday

Deadlift (Paused)

Russian Twist

Sunday

Wednesday

Squat: 2-4 is likely. Add 10lbs to max if 3-5 completed. 5lbs for 2.

wednesday 

You have three options now:
(1)deload and restart w/ new maxes
(2)Taper
(3)Deload then taper

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