DUP (Daily Undulating Periodization)

Varies the rep schemes and intensities to stimulate muscle growth and strength through different stimuli.


  • Power Day: Focus on explosive lifts with lighter weights. Include plyometrics or speed squats.
  • Hypertrophy Day: Incorporate higher volume with moderate intensity. Focus on time under tension and slow negatives.
  • Intensity Day: Prioritize heavy weights and low reps. Aim to hit near-maximal lifts for sets of 5.

This approach varies the rep schemes and intensities throughout the week, aiming to work different strength qualities within the same week.

Weekly Schedule:

  • Day 1: Power
    • Squat, Bench, Deadlift: 6 sets of 3 reps at 70-75% 1RM
  • Day 2: Hypertrophy
    • Squat, Bench, Deadlift: 4 sets of 8-10 reps at 65-70% 1RM
  • Day 3: Intensity
    • Squat, Bench, Deadlift: 5 sets of 5 reps at 80-85% 1RM