INTERMEDIATE 3 DAY DUP TEMPLATE W/ BLOCK PROGRESS

Created by u/ichryst / @JoshLiftsRaw

Represents a 3-week block

Updated TM
BENCH
SQUAT
DEADLIFT

DAY 3 DAY 2 DAY 1

DUP

140
180
225

WEEK 1
MOVEMENT
SETS
POWER SQUATS
5
STRENGTH DEADLIFT
4
HYPERTROPHY BENCH
4
STRENGTH SQUATS
4
HYPERTROPHY DEADLIFT
4
POWER BENCH
5
HYPERTROPHY SQUATS
4
POWER DEADLIFT
5
STRENGTH BENCH
4
84
TOTAL VOLUME
WEEK 1
104160
WEEK 2
106050
WEEK 3
107940

TM Percentage
90.00%

Increment

Cycle

2.5
5
2.5

2
0
0

REPS
3
4
8
4
8
3
8
3
4

WEIGHT
145
180
97.5
145
157.5
97.5
125
180
112.5
1240

BLOCK PROGRESSION
Weight Rounding

Step Backs (Stall)

2.5

Stalls

Original TM

Original 1RM

0
0
0

135
180
225

150
200
250

WEEK 2
MOVEMENT
SETS
REPS
POWER SQUATS
5
3
STRENGTH DEADLIFT
4
4
HYPERTROPHY BENCH
4
8
STRENGTH SQUATS
4
4
HYPERTROPHY DEADLIFT
4
8
POWER BENCH
5
3
HYPERTROPHY SQUATS
4
8
POWER DEADLIFT
5
3
STRENGTH BENCH
4
4
84

WEIGHT
145
185
100
150
160
97.5
127.5
180
117.5
1262.5

1RM CALCULATOR
EST. 1RM
REPS
116.65
5
233.30
5
349.95
5

WEEKLY INCREASE
STRENGTH
HYPERTROPHY
5
2.5

MOVEMENT
POWER SQUATS
STRENGTH DEADLIFT
HYPERTROPHY BENCH
STRENGTH SQUATS
HYPERTROPHY DEADLIFT
POWER BENCH
HYPERTROPHY SQUATS
POWER DEADLIFT
STRENGTH BENCH

WEEK 3
SETS
5
4
4
4
4
5
4
5
4

REPS
3
4
8
4
8
3
8
3
4
84

WEIGHT
145
190
102.5
155
162.5
97.5
130
180
122.5
1285

CALCULATOR
WEIGHT
100
200
300
INSTRUCTIONS
ONLY FILL IN THE GREEN CELLS
Input 1RM's in J7-J9 & set your TM% in E4
Set your custom weekly increases in K7 & L7
Set your increase every cycle in E7-E9
Set your step backs in I4 (this is how many cycle's you go back after every stall)
If you are unable to hit all prescribed reps by the end of week 3 increase stalls (G7-G9) by 1
If you are able to hit all prescribed reps increase cycle (C7-C9) by 1

every stall)
ase stalls (G7-G9) by 1