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Dup.zip - David Laid

: Sessions feature a heavy 1, 3, or 5-rep "top set", with loads calculated based on the user's 1RM.

: 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. : Sessions feature a heavy 1, 3, or

The is a 9-week training plan designed to simultaneously maximize muscle size (hypertrophy) and raw strength. It is structured around the "Big Three" powerlifting movements—squat, bench press, and deadlift—using a hybrid "powerbuilding" approach. Core Training Structure : Sessions feature a heavy 1

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