DUP Powerlifting Program
DUP Powerlifting Program is a 4-day powerlifting workout program focused on strength and competition performance. This Gym Log template gives you a practical starting structure for organizing and tracking consistent training.
What is the DUP Powerlifting Program?
DUP Powerlifting Program is a 4-day powerlifting workout program focused on strength and competition performance. This Gym Log template gives you a practical starting structure for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Back Squat
- Bench Press
- Romanian Deadlift
- Row
- Ab Wheel
Gym Log original template. Adjust sets, reps, loading and recovery to your experience; this is not an official prescription.
- Bench Press
- Overhead Press
- Lat Pulldown
- Split Squat
- Triceps Pressdown
Gym Log original template. Adjust sets, reps, loading and recovery to your experience; this is not an official prescription.
- Deadlift
- Paused Squat
- Incline Bench Press
- Chest-Supported Row
- Hamstring Curl
Gym Log original template. Adjust sets, reps, loading and recovery to your experience; this is not an official prescription.
- Bench Press
- Front Squat
- Barbell Row
- Hip Thrust
- Lateral Raise
Gym Log original template. Adjust sets, reps, loading and recovery to your experience; this is not an official prescription.
How to use it
- Primary compound lifts
- Supplemental strength work
- Accessory exercises
- Progressive loading
Who it is for
People looking for a structured 4-day powerlifting routine focused on strength and competition performance.
Goal
Strength and competition performance
Progression
Use daily or weekly undulating changes in intensity and volume, with planned overload and periodic easier training weeks.
Accuracy note
Gym Log provides an original DUP-style powerlifting structure rather than an official prescription.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about DUP Powerlifting Program
How many days per week is the DUP Powerlifting Program?
This Gym Log listing is organized as a 4-day-per-week program.
Who is the DUP Powerlifting Program for?
People looking for a structured 4-day powerlifting routine focused on strength and competition performance.
Can I track the DUP Powerlifting Program in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.