DUP is a form of periodization that changes the training variables each training session within a week. This periodization model is targeted to individuals with an intermediate training history – e.g. 2 years of past strength and conditioning experience.
There is tentative evidence showing the benefits of the DUP model by activating muscle growth pathways. Also, the literature shows a trend for greater muscle growth in the short term compared with linear periodization (e.g., sets and reps decrease as load increases overtime) in trained individuals. Utilising DUP into your program should help to gain strength, accrual muscle mass, and coupled with decisive nutritional intake can improve an individual’s body composition.
The 3 Full-Body Session Overview
Monday: Strength Focus
- Rep range of 4-6
- At loads (weight) that are considered heavy throughout the set.
Wednesday: Power Focus
- Rep range of 7-9
- At loads (weight) that are considered challenging throughout the set.
Friday: Hypertrophy Focus
- Rep range of 10-15
- At loads (weight) that are challenging towards the end of the set.
