DUP For Gene Expression Training Jason Maxwell
Disclaimer The information presented in this coaching program is only for informational purposes and should not oppose against any medical advice from a licensed medical professional. Listen to your medical professional and you must get your physicians approval before starting an exercise program. This program is designed for healthy individuals 18 years and older, and is meant for educational purposes only. All forms of exercise present risk. Readers should take full responsibility and should not take risks beyond your experience. If you are taking medication, are obese, diabetic, or have any serious illness then you must talk to your physician before starting an exercise and nutrition program, including this one. Jason Maxwell will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the use of this information. 2
Table of Contents JASON MAXWELL 1 DISCLAIMER 2 INTRODUCTION 4 DELOADING 4 THE SCHEDULE 5 SLOW TWITCH PROGRAM 6 DAY 1 6 DAY 2 7 DAY 3 8 DAY 4 9 DAY 5 10 DAY 6 11 MIXED FIBER PROGRAM 12 DAY 1 12 DAY 2 13 DAY 3 14 DAY 4 15 DAY 5 16 DAY 6 17 FAST TWITCH PROGRAM 18 DAY 1 18 DAY 2 19 DAY 3 20 DAY 4 21 DAY 5 22 DAY 6 23 3
Introduction There s no way you can deny that Daily Undulating Periodization (DUP) works. But how would you modify it for gene expression training? It s simple, in this short ebook, you ll be given three different DUP plans based on your muscle fiber type. The end result being lots of muscle and strength built. Here s how to succeed. Read through this manual, and pick the program that is appropriate for you (if you are fast twitch dominant, use the Fast Twitch DUP program, if you are slow twitch, use the slow twitch program etc.) Print off the program you will use, and then take it with you to the gym and start using it. On the next page, you ll find the DUP Gene Expression Training Workout Schedule. After that, you ll find the specific programs. If you don t know how to do a given exercise, type it into Youtube and a video will come up. Deloading Week 4 is a deload week. What you will do in this week is repeat week 3, but you will take off 2 sets from every exercise. NOTE: For more info on Gene Expression Training, go here: http://www.jmaxfitness.com/fiberquiz 4
The Schedule Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Off Week 2 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Off Week 3 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Off Week 4 (Deload) Deload Day 1 Deload Day 2 Deload Day 3 Deload Day 4 Deload Day 5 Deload Day 6 Off 5
Slow Twitch Program Day 1 1A: Incline Dumbbell Bench Press 3 15-20 2 1B: Seated Cable Row 2 15-20 2 2A: Seated Dumbbell Military Press 2 15-20 2 2B: Lat Pulldown 2 15-20 2 3: Low Incline Dumbbell Flyes 4: Cable Triceps Pressdown 5: Dumbbell Lateral Raise 4 12 2 4 10 2 3 15 2 6
Day 2 1: Bulgarian Split Squats 5 12 3 2: Single Leg Deadlift 4 12 3 3: Leg Extensions 3 10 2 4: Seated Calf Raises 3 15 2 7
Day 3 1A: Low Incline Dumbbell Bench Press 1B: Chest Supported Dumbbell Row 2A: Standing Dumbbell Military Press 3 12-15 2 3 12-15 2 2 12-15 2 2B: Lat Pulldown 2 12-15 2 3: Close Grip Bench Press 3 10 2 4: Cable Biceps Curl 3 15 2 5: Chest Supported Reverse Flyes 2 15 2 8
Day 4 1: Leg Press 3 10 3 2: Barbell Romanian Deadlift 3 10 3 3: Leg Curl Machine 3 10 2 4: Standing Calf Raises 4 10 2 9
Day 5 1A: Barbell Bench Press 1B: Chest Supported Dumbbell Row 2A: Barbell Military Press 2B: Chinup or Lat Pulldown 3: Dumbbell Zottman Curls 4 8-12 2 3 8-12 2 3 8-12 2 3 8-12 2 3 12 2 10
Day 6 1: Rack Pull 4 8 3 2: Back or Front Squats 4 8 3 3: Leg Extensions 4 8 2 4: Standing Calf Raises 4 8 2 11
Mixed Fiber Program Day 1 1A: Incline Dumbbell Bench Press 3 12-15 2 1B: Seated Cable Row 2 12-15 2 2A: Seated Dumbbell Military Press 2 12-15 2 2B: Lat Pulldown 2 12-15 2 3: Low Incline Dumbbell Flyes 4: Cable Triceps Pressdown 5: Dumbbell Lateral Raise 4 12 2 4 10 2 3 15 2 12
Day 2 1: Bulgarian Split Squats 5 10 3 2: Single Leg Deadlift 4 10 3 3: Leg Extensions 3 10 2 4: Seated Calf Raises 3 15 2 13
Day 3 1A: Low Incline Dumbbell Bench Press 1B: Chest Supported Dumbbell Row 2A: Standing Dumbbell Military Press 3 8-12 2 3 8-12 2 2 8-12 2 2B: Lat Pulldown 2 8-12 2 3: Close Grip Bench Press 3 10 2 4: Cable Biceps Curl 3 15 2 5: Chest Supported Reverse Flyes 2 15 2 14
Day 4 1: Leg Press 3 8 3 2: Barbell Romanian Deadlift 3 8 3 3: Leg Curl Machine 3 10 2 4: Standing Calf Raises 4 10 2 15
Day 5 1A: Barbell Bench Press 1B: Chest Supported Dumbbell Row 2A: Barbell Military Press 2B: Chinup or Lat Pulldown 3: Dumbbell Zottman Curls 4 6-8 2 3 6-8 2 3 6-8 2 3 6-8 2 3 12 2 16
Day 6 1: Rack Pull 4 6 3 2: Back or Front Squats 4 6 3 3: Leg Extensions 4 8 2 4: Standing Calf Raises 4 8 2 17
Fast Twitch Program Day 1 1A: Incline Dumbbell Bench Press 3 8-12 2 1B: Seated Cable Row 2 8-12 2 2A: Seated Dumbbell Military Press 2 8-12 2 2B: Lat Pulldown 2 8-12 2 3: Low Incline Dumbbell Flyes 4: Cable Triceps Pressdown 5: Dumbbell Lateral Raise 4 12 2 4 10 2 3 15 2 18
Day 2 1: Bulgarian Split Squats 5 8 3 2: Single Leg Deadlift 4 8 3 3: Leg Extensions 3 10 2 4: Seated Calf Raises 3 15 2 19
Day 3 1A: Low Incline Dumbbell Bench Press 1B: Chest Supported Dumbbell Row 2A: Standing Dumbbell Military Press 3 6-8 2 3 6-8 2 2 6-8 2 2B: Lat Pulldown 2 6-8 2 3: Close Grip Bench Press 3 10 2 4: Cable Biceps Curl 3 15 2 5: Chest Supported Reverse Flyes 2 15 2 20
Day 4 1: Leg Press 3 6 3 2: Barbell Romanian Deadlift 3 6 3 3: Leg Curl Machine 3 10 2 4: Standing Calf Raises 4 10 2 21
Day 5 1A: Barbell Bench Press 1B: Chest Supported Dumbbell Row 2A: Barbell Military Press 2B: Chinup or Lat Pulldown 3: Dumbbell Zottman Curls 4 4-6 2 3 4-6 2 3 4-6 2 3 4-6 2 3 12 2 22
Day 6 1: Rack Pull 4 4 3 2: Back or Front Squats 4 4 3 3: Leg Extensions 4 8 2 4: Standing Calf Raises 4 8 2 23
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