The DUP Method Review & PDF free Download. The DUP Method is an easy-to-follow workout and nutrition plan that uses the latest science to allow you to get stronger in as little as 4 weeks. I first started incorporating DUP into my weight training program this past summer, while prepping for my first powerlifting meet & simultaneously cutting for a figure show. My strength went up significantly leading up to my powerlifting meet, even while losing a significant amount of body weight. At my first meet, I totaled a 403 Wilks score, after following DUP for less than 6 months. Download book now!