Daily Undulating Periodization Training

A research-proven training method for unbelievable gains in muscular size and strength!

According to the world-renowned exercise physiologist Tudor Bompa, periodization is defined as the process of varying a training program at regular time periods to elicit optimal gains in physical performance. Linear periodization (LP) is the most common type of periodization. Basically, LP structures different training cycles into specific time periods based on a specific goal. Usually the main goals are hypertrophy, strength, and power. So with LP, you would dedicate 4 to 8 weeks specifically to hypertrophy, then move on to 4 to 8 weeks of strength, and then 4 to 8 weeks of power training. The problem with this type of periodization is that when you switch from one training phase to the next you can end up losing some of the gains you made in the previous phase. For instance, when you move from the hypertrophy to the strength phase, you may end up losing some of the hypertrophy gains you made because the new training style that you’re now following doesn’t allow you to maintain the previous gains. This is where Daily Undulating Periodization (DUP) fits into the mix. DUP overcomes the shortfalls of LP!

Enter the Daily Undulating Periodization (DUP) Training Zone!

Unlike LP where you only change your training style every 4 to 8 weeks, DUP implements variations in training style on a daily basis. DUP training programs are most commonly split into upper and lower body workouts. Basically, the first two workouts of the week (upper and lower body) are dedicated to one type of training protocol such as low-volume, high-intensity training. The following two workouts of the week (again, upper and lower body) are dedicated to high-volume, low-intensity training. The two different training styles allow you to work on achieving multiple goals at the same time. For example, the first two workouts of the week will allow you to stimulate maximum strength, and growth of the type IIB muscle fibers since your focus is on low-volume high-intensity training. For the second two workouts of the week you’ll mainly stimulate hypertrophy of type I (slow-twitch) and type IIA (fast-fatigue resistant) muscle fibers since your focus is on high-volume low-intensity training. As you can see, varying the volume and intensity of your training on a daily basis can help you achieve multiple goals (i.e., strength and hypertrophy). In turn, this will result in maximal stimulation of all the different muscle fibers in order to maximize muscle growth.

Even scientific research supports the use of DUP for maximum gains! In a research study conducted by Matthew Rhea at Arizona State University, DUP was shown to be more effective than traditional LP in terms of yielding strength gains. So, you can rest assured that if you decide to give DUP a try it won’t compromise any of the progress you’ve already made up to this point in time!

Put Your DUP Training Plan into Action!

The DUP training program I’ve outlined below will mainly focus on building maximum muscular size (hypertrophy). However, even though muscle size is the main goal you’ll still make some pretty impressive strength gains at the same time if you follow the program precisely. If you haven’t already experienced the benefits of DUP then give it a try. This new training protocol could be exactly what you need to push your body past its current level of muscular size and strength!

THE DUP TRAINING PROGRAM

Training Split
Day 1 – Upper body (low-volume, high-intensity)
Day 2 – Lower body (low-volume, high-intensity)
Day 3 – Rest day
Day 4 – Upper body (high-volume, low-intensity)
Day 5 – Lower body (high-volume, low-intensity)
Day 6 – Rest day
Day 7 – Rest day

Day 1 – Upper Body Workout
1. Flat Dumbbell Press, 4 sets of 6 reps, 90 seconds rest, 2011 tempo
2. Close-Grip Weighted Chin-Ups, 4 sets of 6 reps, 90 seconds rest, 2011 tempo
3. Incline Barbell Press, 4 sets of 6 reps, 90 seconds rest, 2011 tempo
4. Bent-Over Barbell Rows, 4 sets of 6 reps, 90 seconds rest, 2011 tempo
5. Weighted Dips, 2 sets of 6 reps, 90 seconds rest, 2011 tempo
6. Barbell Curls, 2 sets of 6 reps, 90 seconds rest, 2011 tempo

Day 2 – Lower Body Workout
1. Barbell Squats, 4 sets of 6 reps, 120 seconds rest, 2011 tempo
2. Romanian Deadlifts, 4 sets of 6 reps, 120 seconds rest, 2011 tempo
3. Dumbbell Split Squats, 4 sets of 6 reps, 90 seconds rest, 2011 tempo
4. Standing Calf Raises, 4 sets of 8-10 reps, 90 seconds rest, 2011 tempo
5. Seated Calf Raises, 2 sets of 8-10 reps, 90 seconds rest, 2011 tempo
6. Hanging (Weighted) Leg Raises, 2 sets of 8-10 reps, 90 seconds rest, 2011 tempo

Day 3 – Upper Body Workout
1. Incline Dumbbell Press, 3 sets of 12 reps, 60 seconds rest, 1010 tempo
2. Wide-Grip Lat Pulldowns, 3 sets of 12 reps, 60 seconds rest, 1010 tempo
3. Smith Machine Flat Bench Press, 3 sets of 12 reps, 60 seconds rest, 1010 tempo
4. One-Arm Dumbbell Rows, 3 sets of 12 reps, 60 seconds rest, 1010 tempo
5. Incline Dumbbell Flyes, 2 sets of 15 reps, 60 seconds rest, 1010 tempo
6. Seated Cable Rows, 2 sets of 15 reps, 60 seconds rest, 1010 tempo
7. Overhead Dumbbell Extensions, 2 sets of 15 reps, 60 seconds rest, 1010 tempo
8. Dumbbell Hammer Curls, 2 sets of 15 reps, 60 seconds rest, 1010 tempo
9. Cable Triceps (Rope) Pushdowns, 2 sets of 15 reps, 60 seconds rest, 1010 tempo
10. Cable Biceps Curls, 2 sets of 15 reps, 60 seconds rest, 1010 tempo

Day 4 – Lower Body Workout
1. Barbell Split Squats, 3 sets of 12 reps, 60 seconds rest, 1010 tempo
2. Lying Hamstring Curls, 3 sets of 12 reps, 60 seconds rest, 1010 tempo
3. Alternating Dumbbell Lunges, 3 sets of 20 reps, 60 seconds rest, 1010 tempo
4. Leg Extensions, 3 sets of 20 reps, 60 seconds rest, 1010 tempo
5. Calf Raises (on Leg Press Machine), 3 sets of 20 reps, 60 seconds rest, 1010 tempo
6. Seated Calf Raises, 3 sets of 20 reps, 60 seconds rest, 1010 tempo
7. Cable Crunches (to the sides), 2 sets of 20 reps, 60 seconds rest, 1010 tempo
8. Cable Crunches (to middle), 2 sets of 20 reps, 60 seconds rest, 1010 tempo

A Side Note on Tempo:
The tempo used in this program is written in a sequence of four numbers (i.e., 2011). The first number represents the eccentric phase, the second number represents the stretched phase, the third number represents the concentric phase, and the fourth number represents the contracted phase. The number assigned to each phase of the tempo represents the number of seconds you should take to complete each phase.

Example of 2011 Tempo:
2 = 2-second eccentric contraction (negative part of the movement)
0 = no pause at the “stretch” portion of the movement
1 = take 1 second for the concentric contraction (the actual pushing/pulling of the weight)
1 = take 1 second pause at the peak contraction of the movement

About the Author
Don Gauvreau has a degree in kinesiology, and has spent several years working as a researcher and supplement formulator for industry-leading companies. He also maintains a website dedicated to scientific-based exercise and nutrition information. To learn more please visit www.LeanBodyRx.com

References

1. Bompa, T.O. Periodization of strength: the new wave in strength training. Toronto, ON: Veritas Publishing Inc., pg. 28, 1993.

2. Rhea MR, Phillips WT, Burkett LN, Stone WJ, Ball SD, Alvar BA, Thomas AB. A comparison of linear and daily undulating periodized programs with equated volume and intensity for local muscular endurance. J Strength Cond Res. 2003 Feb;17(1):82-7.

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