KeyLifts

10-8-6/5-3-1 DUP

Strength and Muscle

2 weeks / 6 days per week

DUP

Reviews

0 reviews

Week 1

Day 1

Chin-up

Assistance
1 x 10 reps

Overhead • Press

Main
2 x 10 reps

Hatfield Squat

Main
2 x 8 reps

Bench Press

Main
2 x 6 reps

Wrist curl dumbbell

Assistance
1 x 40 reps

Day 2

Chin-up

Assistance
1 x 10 reps

Seated • Overhead • Military Press

Assistance
2 x 10 reps

Preacher Curl

Assistance
2 x 10 reps

Hammer Curl

Assistance
2 x 10 reps

Incline Dumbbell Curls

Assistance
2 x 10 reps

Recommended undefined Exercises

reps

Standing facepull unilateral

Assistance
2 x 10 reps

Standing cable row unilateral

Assistance
2 x 10 reps

Day 3

Chin-up

Assistance
1 x 10 reps

Overhead • Press

Main
2 x 8 reps

Hatfield Squat

Main
2 x 6 reps

Bench Press

Main
2 x 10 reps

Wrist curl dumbbell reverse

Assistance
1 x 40 reps

Day 4

Chin-up

Assistance
1 x 10 reps

Close Grip • Bench Press

Assistance
2 x 10 reps

JM Bench Press

Assistance
2 x 10 reps

Incline Dumbbell Press

Assistance
2 x 10 reps

Barbell Curls

Assistance
2 x 10 reps

Fly

Assistance
2 x 10 reps

Bent Over • Tricep Extension

Assistance
2 x 10 reps

Recommended Push Exercises

reps

Day 5

Chin-up

Assistance
1 x 10 reps

Overhead • Press

Main
2 x 6 reps

Hatfield Squat

Main
2 x 10 reps

Bench Press

Main
2 x 8 reps

Wrist curl dumbbell

Assistance
1 x 40 reps

Day 6

Chin-up

Assistance
1 x 10 reps

Good Morning

Assistance
2 x 10 reps

Shrug

Assistance
2 x 20 reps

Bent Over • Row

Assistance
2 x 5 reps

Recommended undefined Exercises

reps

Lying leg curl

Assistance
1 x 10 reps

Pulldown

Assistance
2 x 10 reps

Leg Extension

Assistance
2 x 10 reps

Week 2

Day 1

Chin-up

Assistance
1 x 10 reps

Overhead • Press

Main
2 x 5 reps

Hatfield Squat

Main
2 x 3 reps

Bench Press

Main
2 x 1 reps

Wrist curl dumbbell

Assistance
1 x 40 reps

Day 2

Chin-up

Assistance
1 x 10 reps

Seated • Overhead • Military Press

Assistance
2 x 10 reps

Preacher Curl

Assistance
2 x 10 reps

Hammer Curl

Assistance
2 x 10 reps

Incline Dumbbell Curls

Assistance
2 x 10 reps

Recommended undefined Exercises

reps

Standing facepull unilateral

Assistance
2 x 10 reps

Standing cable row unilateral

Assistance
2 x 10 reps

Day 3

Chin-up

Assistance
1 x 10 reps

Overhead • Press

Main
2 x 3 reps

Hatfield Squat

Main
2 x 1 reps

Bench Press

Main
2 x 5 reps

Wrist curl dumbbell reverse

Assistance
1 x 40 reps

Day 4

Chin-up

Assistance
1 x 10 reps

Close Grip • Bench Press

Assistance
2 x 10 reps

JM Bench Press

Assistance
2 x 10 reps

Incline Dumbbell Press

Assistance
2 x 10 reps

Barbell Curls

Assistance
2 x 10 reps

Fly

Assistance
2 x 10 reps

Bent Over • Tricep Extension

Assistance
2 x 10 reps

Recommended Push Exercises

reps

Day 5

Chin-up

Assistance
1 x 10 reps

Overhead • Press

Main
2 x 1 reps

Hatfield Squat

Main
2 x 5 reps

Bench Press

Main
2 x 3 reps

Wrist curl dumbbell

Assistance
1 x 40 reps

Day 6

Chin-up

Assistance
1 x 10 reps

Good Morning

Assistance
2 x 10 reps

Shrug

Assistance
2 x 20 reps

Bent Over • Row

Assistance
2 x 5 reps

Recommended undefined Exercises

reps

Lying leg curl

Assistance
1 x 10 reps

Pulldown

Assistance
2 x 10 reps

Leg Extension

Assistance
2 x 10 reps

More templates like 10-8-6/5-3-1 DUP

  • Dec 25

    Strength and Muscle
    4 weeks / 5 days per week

  • Meshed Gears: Rotating Cycles for Strength & Hypertrophy

    Strength and Muscle
    6 weeks / 4 days per week

  • Consequences of our choices

    Strength and Muscle
    3 weeks / 4 days per week

  • Ppl 531 bbb

    Strength and Muscle
    4 weeks / 6 days per week
KeyLifts
App Store Download
Play store download
© Copyright 2025 KeyLifts - Workout Logger.