Upper/lower Daily Undulating Periodization progam

jwstoick

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What are your thoughts on this routine? I will run it as stated below. I'm looking to keep gaining size and also get my big lifts up!

Upper A
Lower A
Off/Cardio
Upper B
Lower B
Off/Cardio
Upper C
Lower C
Off/Cardio
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)
 
asooneyeonig

asooneyeonig

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why no do a proven program that meets your goals? i am going to guess from the frankenprogram that something like PHAT, 5/3/1 (one of the beyond templates) or the Cube would work great for you.

if you want to keep what you have i have a few recommendations on some days.

Upper A (may add another back exercise)
Bench hyper 3xamrap@80%
BB rows - match bench reps and weight
Db OHP 3x10
Pull ups 3xamrap
Db curls 3x8-12
Db tricep ext. 3x8-12

Lower A
Deadlift power 3x3 85% all 3 rounds (power)
Squat hyper 2x10+@ 80%
front squats 3x5
glute ham or romainian deads 3x10
Body lunges 2-3 sets for 90 seconds
Abs

Upper B
Bench power 5x3 @ 90% all 3 rounds
Db rows 3x15+
Hammer strength high row 3x10
Side lat raise 3x10
Barbell curl 3x8-12
Skull crusher 3x8-12
Face pulls 3x a lot

Lower B
Deadlift strength 5x5@ 80% +10 r2, +5 r3
Squat power 5x3@ 85% all 3 rounds
Front squat 3x8-12
glute ham or romainian deads 3x10
Abs

Upper C
Bench strength 5x5 @80% +10lbs r2, 5lbs r3
Db standing OHP 3x10
Pendlay rows 5x5
Chin ups 3xamrap
Chest supported row 3x8-12
Side lat raise 3x8-12
Tricep push down 3x8-12
Biceps 2x12-15 maybe but did chins so debatable

Lower C
Squat strength 5x5@80% +10lbs r2, 5lbs r3
Stiff leg deadlift 3x5
Bulgarian split squats 3x8-12
Hip thrusts 4x8-12
Face pulls 3x a lot
 

jwstoick

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I have done phat for about 8 months and it was good but I like hitting everything more often for both strength and size rather than having a single strength day and single hyper day. Also did a month of 5/3/1 and it was not enough volume or frequency for me. Haven't looked at the cube method yet though.

On your recommendations for the power days why such a high percentage? The power is supposed to be for speed and moving weight fast? Otherwise I like what you with it! I appreciate it
 
asooneyeonig

asooneyeonig

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ahh you meant a speed or dynamic day. i missunderstood what you meant for power day.

here is what i would do:

Lower A
Deadlift power 10x1 70% all 3 rounds (power)
Squat hyper 2x10+@ 80%
front squats 3x5
glute ham or romainian deads 3x10
Body lunges 2-3 sets for 90 seconds
Abs


Upper B
Bench power 8-10x2 @ 60%
Db rows 3x15+
Hammer strength high row 3x10
Side lat raise 3x10
Barbell curl 3x8-12
Skull crusher 3x8-12
Face pulls 3x a lot


Lower B
Squat power 10x2@ 65%
Deadlift strength 5x5@ 80% +10 r2, +5 r3
Front squat 3x8-12
glute ham or romainian deads 3x10
Abs
 

jwstoick

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What exactly are the 10+ sets? would that be like if i can get more than 10 then go for more or would it mean no more than 10?
 
rob112

rob112

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What exactly are the 10+ sets? would that be like if i can get more than 10 then go for more or would it mean no more than 10?
Pretty sure you got it, an amrap(as many reps as possible).

DUP has limitless possibilities, so I would assume you have to really continuously tweak it based off of pros and cons of the programming. I know that doesn't help here, but what I am getting at is when you get something you believe in go for it. Then adjust.
 

jwstoick

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Awesome thank you! That was the push I needed I was kinda hesitant on the program but with the tweaks from above and you stating if its something i believe in or not helped! I feel it can work and can adjust as I go on!
 

jwstoick

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Also for the amrap do I try to hit a certain number of total reps? Or just keep track of what I do and then each week keep at 80% and try hitting more reps until I hit a certain number in 4 sets? And how much rest between the sets also?
 
asooneyeonig

asooneyeonig

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Have a max rep goal. Like 20. When you hit that bump up the weight so you get around 10.

the thing with amrap is to teach effort and secondary to that is to get more volume. if you think about it, stop. it is meant to be simple. push hard, repeat. that is all AMRAP is meant to do.
 

jwstoick

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Ok so today with my 80% bench I got a total of 24 reps, you're saying now that I got 20+ bump it up say 5-10lbs to where I only get 10 total reps and then once that weight is done for 20+ bump it up again?
 
asooneyeonig

asooneyeonig

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Yes. Bump it so you start back around 10 reps. Doesn't have to be exact. That is the beauty of amrap.
 

jwstoick

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Yes. Bump it so you start back around 10 reps. Doesn't have to be exact. That is the beauty of amrap.
Awesome I will do that! Also is there no chest accessories for the fact that it gets a lot of work through the benching during the week and can handle less of a load than legs and back can with squatting and deadlifting? If I were to do like say 2-3 sets of amrap pushups on upper a and b would that negatively affect my upper c lift you think?
 

jwstoick

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Along with the question above. Can I move heavy deads to lower A and do both power days on lower B because after heavy deads today heavy squats lower c are gonna suck
 

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