A Year of Calisthenics and Powerlifting Progress (6'2", 200lbs, 19y/o - 3 years lifting, 1.5 specifically BWF Focused)

[kaylee994]

@von20207777 May I ask how you combine DUP with bodyweight exercises? What do your routines look like specifically? I am asking because usually a dup workout just uses deadlift, bench, and squat.

 

[von20207777]

@kaylee994 So DUP is basically just a light medium heavy schedule. I focus on horizontal pushing and pulling and vertical pushing and pulling and pick a light, medium, and heavy progression for each plane of movement. Then I try and progress each day on its own.

I try to make the progressions as similar as possible. At least two days of every week for each exercise are the same exercise.