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Full-Body Training Program using the Daily Undulating Periodization (DUP) model

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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.

 

  • Monday – Strength Focus

    1.  Barbell Back Squat: 5 sets of 5 reps, tempo: 1020, 2 min rest in-between sets
    2. Barbell Bench Press: 4 sets of 6 reps, tempo: 1020, 2 min rest in-between sets
    3. Close grip pull-downs: 4 sets of 6 reps, tempo: 1020, 2 min rest in-between sets
    4. Incline bench dumbbell curls: 3 sets of 7 reps, tempo: 1020, 90 sec rest in-between sets
    5. Rope cable triceps extensions: 3 sets of 7 reps, tempo: 1020, 2 sec rest in-between sets

  • Wednesday – Power Focus

    1. Barbell front squat: 4 sets of 7 reps, tempo: 1020, 90 sec rest in-between sets
    2. Incline dumbbell bench press: 5 sets of 8 reps, tempo: 1020, 90 sec rest in-between sets.
    3. Barbell deadlift: 4 sets of 8, tempo: 1020, 90 sec rest in-between sets.
    4. Barbell overhead shoulder press: 3 sets of 9, tempo: 1020, 90 sec rest in-between sets.
    5. Rope cable face-pulls: 3 sets of 9, tempo: 1020, 90 sec rest in-between sets.

  • Friday – Hypertrophy Focus

    1. Glute drive/hip thrusts: 3 sets of 10 reps, tempo: 1020, 90 sec rest in-between sets
    2. Seated wide-grip machine rows: 4 sets of 12 reps, tempo: 1020, 60-90 sec rest in- between sets
    3. Machine chest fly’s: 3 sets of 12 reps, tempo: 1020, 60-90 sec rest in-between sets
    4. Leg curls: 3 sets of 12-15 reps, tempo: 1020, 60-90 sec rest in-between sets
    5. Leg extensions: 3 sets of 12-15 reps: tempo: 1020, 60-90 sec rest in-between sets
    6. Dumbbell lateral shoulder raises: 2 sets of 15 reps, tempo: 1020, 60-90 sec rest in-between sets

  • THIS PROGRAM HAS BEEN CREATED BY

    Performance Coach Boston Freestone