Daily undulating periodization (DUP) is a popular training method that involves varying the volume, intensity, and exercise selection on a daily basis. This type of programming is often used to improve strength, power, and muscle mass. There are many different ways to design a DUP program, but one popular template is the “3-day split.”
In this template, training is divided into three days per week, with each day focusing on a different lift or muscle group. For example, Day 1 might be dedicated to squats, Day 2 to bench press, and Day 3 to deadlifts. The volume, intensity, and exercise selection will vary from day to day, depending on the specific goals of the lifter.
Daily Undulating Periodization Program Design
When designing a DUP program, there are a few key factors to consider. First, the lifter’s goals should be taken into account. If the lifter is looking to improve strength, they will need to focus on heavy weights and low repetitions. If the lifter is looking to improve power, they will need to focus on lighter weights and higher repetitions. Second, the lifter’s training experience should be taken into account. Beginners will need to start with a lower volume and intensity than experienced lifters. Finally, the lifter’s recovery ability should be taken into account. Lifters who are not able to recover quickly from their workouts will need to use a lower volume and intensity.
There are many different ways to design a DUP program. One popular method is to use a “block” periodized approach. In this approach, the lifter will train in blocks of 4-6 weeks, with each block focusing on a different goal. For example, the first block might focus on strength, the second block might focus on power, and the third block might focus on hypertrophy. The volume, intensity, and exercise selection will vary from block to block, depending on the specific goal of the lifter.
Another popular method for designing a DUP program is to use a “daily undulating” approach. In this approach, the lifter will vary the volume, intensity, and exercise selection on a daily basis. This type of programming is often used by experienced lifters who are looking to maximize their gains.
Sample Daily Undulating Periodization Program
The following is a sample DUP program that is designed for a lifter who is looking to improve strength. This program is a 3-day split, with each day focusing on a different lift or muscle group. The volume, intensity, and exercise selection will vary from day to day, depending on the specific goals of the lifter.
Day 1: Squat
- Squat: 3 sets of 5 repetitions
- Leg press: 3 sets of 8 repetitions
- Hamstring curl: 3 sets of 10 repetitions
- Calf raise: 3 sets of 12 repetitions
Day 2: Bench Press
- Bench press: 3 sets of 5 repetitions
- Incline dumbbell press: 3 sets of 8 repetitions
- Dumbbell flye: 3 sets of 10 repetitions
- Tricep pushdown: 3 sets of 12 repetitions
Day 3: Deadlift
- Deadlift: 3 sets of 5 repetitions
- Romanian deadlift: 3 sets of 8 repetitions
- Glute bridge: 3 sets of 10 repetitions
- Calf raise: 3 sets of 12 repetitions
This is just a sample DUP program. The specific exercises, volume, intensity, and rest periods should be adjusted based on the individual lifter’s goals and needs. It is important to work with a qualified coach to design a DUP program that is safe and effective.
DUP is a powerful training method that can help lifters to improve their strength, power, and muscle mass. However, it is important to design a DUP program that is tailored to the individual lifter’s goals and needs. It is also important to work with a qualified coach to ensure that the program is safe and effective.
