Daily Undulating Periodization (DUP) Strength+Size

[jwstoick]

If you have had any experience with this type of training I would love some feedback. I am used to high volume which is why I added some additional work on the 3 main days. I plan on running it 3 weeks then deloading the 4th week and adding weight to each lift or upping the 1RM percentage used for the movements. Also calves are a huge weakness so I don't have them Listed and will just destroy them when I feel suitable (4-5 Days a week).

Thank you!


Sunday:
Back Squat Power 6x3 @ 70% for all 3 weeks
Bench Strength 5x5 @ 80% wk1, +10lbs wk2, +5lbs wk3
Deadlift Hypertrophy@ 75% wk1, +5lbs wk2, +5lbs wk3
Cable Flies 3x12 RPE 7-8
Leg Ext. 3x12 RPE7-8

Monday:
HIIT Cardio Light Abs
DB Bicep Curls 3x8-12 RPE 7-8
Side Lat Raise 3x8-12 RPE 7-8

Tuesday:
Deadlift Power 6x3@ 70% all 3 weeks
Squat Strength 5x5@ 80% wk1, +10lbs wk2, +5lbs wk3
Bench Hypertrophy 4x8@ 70% wk1, +5lbs wk2, +5lbs wk3
Pullups 3x12 RPE 7-8
Leg Curl 3x12 RPE 7-8

Wednesday:
HIIT Cardio
DB Tricep Ext. 3x8-12 RPE 7-8
DB OHP 3x8-12 RPE 7-8

Thursday:
Bench Power 6x3 @70% all 3 weeks
Deadlift Strength 5x5@80% wk1, +10lbs wk2, +5lbs wk3
Squat Hypertrophy 4x8@70% wk1, +5lbswk2, +5lbs wk3
Leg Press 3x12 RPE 7-8
Chest Press 3x12 RPE 7-8

Friday:
Pulldowns 4x6-8 RPE 8
Barbell Rows 4x6-8 RPE 8
DB Rows 4x6-8 RPE 9
Face Pulls 3x8-12 RPE 9
Cable Bicep Curl 3x8-12 RPE 9
Pushdowns 3x8-12 RPE 9
Heavy Abs

Saturday: Rest/Stretching/Recovery

 

[Spaniard]

You might get a few more responses if you just copy your routine here vs that link.

Anyways, it's awesome that you're looking into a periodized training routine. I will say that out of all the periodization types I favor non-linear

 

[jwstoick]

It wouldn't paste correctly when I just tried copying a screen shot of the excel doc so I converted it to a pdf. I guess I could just write it out haha I will do that once I'm out of class. Have you used non-linear for bodybuilding purposes for gaining strength as well?

 

[jwstoick]

I got it typed out now, what do you think?

 

[Quads_of_Stee]

routine looks solid but like they would take a while to finish

 

[Spaniard]

I sure have. NLP is great because it keeps you honest in each facet while still progressing. Anything periodized and tracking progress will be better than others but in my opinion I prefer NLP. I might be biased though, I interned with an Olympic coach out here and the way I look at it is, if it's good enough for the Olympics, it's good enough for me. As long as you don't get into linear periodization due to losing one facet of training, you'll be good IMO

 

[jwstoick]

I did some rearranging to add in more "bodybuilding" into the program and came up with a upper/lower A,B,C routine. Which looks better to you guys? I will do something like this

Upper A
Lower A
Off
Upper B
Lower B
Off
Upper C
Lower C
Off
Repeat for 3 rounds per say which is 5 weeks and then I would adjust and repeat. Also what's your experience with "as many reps as possible" (amrap) sets and where would be suitable to fit them in?

Upper A (may add another back exercise)
Bench hyper 4x8@70% +5lbs each round
Db OHP 4x6-9
Bb rows 4x6-9
Pull ups 3xamrap
Db curls 3x8-12
Db tricep ext. 3x8-12

Lower A
Squat hyper 4x8@ 70% +5lbs each round
Deadlift power 6x3 70% all 3 rounds (power)
Leg press 4x6-9
Leg curl 4x8-12
Body lunges 2-3 sets for 90 seconds
Abs

Upper B
Bench power 6x3 @ 70% all 3 rounds
Db rows 4x6-9
Hammer strength high row 4x6-9
Side lat raise 4x8-12
Barbell curl 3x8-12
Skull crusher 3x8-12
Face pulls 3x8-12

Lower B
Squat power 6x3@ 70% all 3 rounds
Deadlift strength 5x5@ 80% +10 r2, +5 r3
Front squat 4x8-12
Leg curl 3x8-12
Abs

Upper C
Bench strength 5x5 @80% +10lbs r2, 5lbs r3
Db standing OHP 4x6-9
Pendlay rows 4x6-9
Chin ups 3xamrap
Chest supported row 3x8-12
Side lat raise 3x8-12
Tricep push down 4x8-12
Biceps 2x12-15 maybe but did chins so debatable

Lower C
Squat strength 5x5@80% +10lbs r2, 5lbs r3
Stiff leg deadlift 4x6-9
Bulgarian split squats 3x8-12
Leg ext. 3x8-12
Hip thrusts 4x8-12
Face pulls 3x8-12 (not lower but fits better here)