: Heavy strength focus (3–6 reps) for Legs, Push, and Pull.
: Moderate hypertrophy focus (8–12 reps) for Legs, Push, and Pull. Sunday : Rest or active recovery. Program Methodology David Laid DUP.zip
The program follows a that rotates between heavy strength and moderate hypertrophy intensities across the week. : Heavy strength focus (3–6 reps) for Legs, Push, and Pull
: Sessions feature a heavy 1, 3, or 5-rep "top set", with loads calculated based on the user's 1RM. or 5-rep "top set"