Daily Undulating Periodization (DUP) Training

by Every Thing C.

Program Description

DUP is a method of programming that has you performing a core set of movements three or more times per week, working in different rep ranges with each session

Program Overview

Level
Novice
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
9 weeks
Time Per Workout
80 minutes
Created
Jul 17, 2025 07:30
Last Edited
Aug 03, 2025 03:15

Summary

Unlock your strength potential with this 9-week Daily Undulating Periodization (DUP) Training program, designed for dedicated lifters looking to maximize muscle growth and strength. Committing to four days a week, you'll experience a dynamic blend of heavy, moderate, and light training phases that keep your body guessing and adapting. Optional accessory days allow for targeted muscle work, ensuring a well-rounded approach to your fitness journey. Get ready to elevate your performance and transform your physique!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

18.5%

Glutes

15.4%

Hamstrings

12.8%

Chest

11.4%

Triceps

9.3%

Front Delts

7.7%

Abs

5.5%

Lower Back

5.5%

Adductors

4.1%

Lats

3.3%

Middle Delts

3.3%

Upper Back

Biceps

1.3%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

Day 1

Deadlift (Barbell)

3 reps

70%

Bench Press (Barbell)

4 reps

80%

Squat (Barbell)

8 reps

70%

Day 1

Deadlift (Barbell)

3 reps

70%

Bench Press (Barbell)

4 reps

80%

Squat (Barbell)

8 reps

70%

Day 1

Deadlift (Barbell)

3 reps

70%

Bench Press (Barbell)

4 reps

80%

Squat (Barbell)

8 reps

70%

Day 1

Deadlift (Barbell)

3 reps

70%

Bench Press (Barbell)

4 reps

80%

Squat (Barbell)

8 reps

70%

Day 1

Deadlift (Barbell)

3 reps

50%

Bench Press (Barbell)

4 reps

60%

Squat (Barbell)

8 reps

50%

Day 1

Deadlift (Barbell)

3 reps

70%

Bench Press (Barbell)

4 reps

80%

Squat (Barbell)

8 reps

70%

Day 1

Deadlift (Barbell)

3 reps

70%

Bench Press (Barbell)

4 reps

80%

Squat (Barbell)

8 reps

70%

Day 1

Deadlift (Barbell)

3 reps

70%

Bench Press (Barbell)

4 reps

80%

Squat (Barbell)

8 reps

70%

Day 1

Deadlift (Barbell)

3 reps

50%

Bench Press (Barbell)

4 reps

60%

Squat (Barbell)

8 reps

50%

Day 2

Bench Press (Barbell)

3 reps

70%

Squat (Barbell)

4 reps

80%

Deadlift (Barbell)

8 reps

70%

Day 2

Bench Press (Barbell)

3 reps

70%

Squat (Barbell)

4 reps

80%

Deadlift (Barbell)

8 reps

70%

Day 2

Bench Press (Barbell)

3 reps

70%

Squat (Barbell)

4 reps

80%

Deadlift (Barbell)

8 reps

70%

Day 2

Bench Press (Barbell)

3 reps

70%

Squat (Barbell)

4 reps

80%

Deadlift (Barbell)

8 reps

70%

Day 2

Bench Press (Barbell)

3 reps

50%

Squat (Barbell)

4 reps

50%

Deadlift (Barbell)

6 reps

50%

Day 2

Bench Press (Barbell)

3 reps

70%

Squat (Barbell)

4 reps

80%

Deadlift (Barbell)

8 reps

70%

Day 2

Bench Press (Barbell)

3 reps

70%

Squat (Barbell)

4 reps

80%

Deadlift (Barbell)

8 reps

70%

Day 2

Bench Press (Barbell)

3 reps

70%

Squat (Barbell)

4 reps

80%

Deadlift (Barbell)

8 reps

70%

Day 2

Bench Press (Barbell)

3 reps

50%

Squat (Barbell)

4 reps

50%

Deadlift (Barbell)

6 reps

50%

Day 3

Squat (Barbell)

3 reps

70%

Deadlift (Barbell)

4 reps

80%

Bench Press (Barbell)

8 reps

70%

Day 3

Squat (Barbell)

3 reps

70%

Deadlift (Barbell)

4 reps

80%

Bench Press (Barbell)

8 reps

70%

Day 3

Squat (Barbell)

3 reps

70%

Deadlift (Barbell)

4 reps

80%

Bench Press (Barbell)

8 reps

70%

Day 3

Squat (Barbell)

3 reps

70%

Deadlift (Barbell)

4 reps

80%

Bench Press (Barbell)

8 reps

70%

Day 3

Squat (Barbell)

3 reps

50%

Deadlift (Barbell)

4 reps

50%

Bench Press (Barbell)

6 reps

50%

Day 3

Squat (Barbell)

3 reps

70%

Deadlift (Barbell)

4 reps

80%

Bench Press (Barbell)

8 reps

70%

Day 3

Squat (Barbell)

3 reps

70%

Deadlift (Barbell)

4 reps

80%

Bench Press (Barbell)

8 reps

70%

Day 3

Squat (Barbell)

3 reps

70%

Deadlift (Barbell)

4 reps

80%

Bench Press (Barbell)

8 reps

70%

Day 3

Squat (Barbell)

3 reps

50%

Deadlift (Barbell)

4 reps

50%

Bench Press (Barbell)

6 reps

50%

Day 4

Lat Pulldown

4-6 reps

Seated Shoulder Press (Dumbbell)

4-6 reps

Romanian Deadlift (Barbell)

8 reps

RPE 7.5

Push Up

12 reps

Goblet Squat

12 reps

Day 4

Lat Pulldown

4-6 reps

Seated Shoulder Press (Dumbbell)

4-6 reps

Romanian Deadlift (Barbell)

8 reps

RPE 7.5

Push Up

12 reps

Goblet Squat

12 reps

Day 4

Lat Pulldown

4-6 reps

Seated Shoulder Press (Dumbbell)

4-6 reps

Romanian Deadlift (Barbell)

8 reps

RPE 7.5

Push Up

12 reps

Goblet Squat

12 reps

Day 4

Lat Pulldown

4-6 reps

Seated Shoulder Press (Dumbbell)

4-6 reps

Romanian Deadlift (Barbell)

8 reps

RPE 7.5

Push Up

12 reps

Goblet Squat

12 reps

Day 4

Lat Pulldown

4-6 reps

Seated Shoulder Press (Dumbbell)

4-6 reps

Romanian Deadlift (Barbell)

8 reps

RPE 7.5

Push Up

12 reps

Goblet Squat

12 reps

Day 4

Lat Pulldown

4-6 reps

Seated Shoulder Press (Dumbbell)

4-6 reps

Romanian Deadlift (Barbell)

8 reps

RPE 7.5

Push Up

12 reps

Goblet Squat

12 reps

Day 4

Lat Pulldown

4-6 reps

Seated Shoulder Press (Dumbbell)

4-6 reps

Romanian Deadlift (Barbell)

8 reps

RPE 7.5

Push Up

12 reps

Goblet Squat

12 reps

Day 4

Lat Pulldown

4-6 reps

Seated Shoulder Press (Dumbbell)

4-6 reps

Romanian Deadlift (Barbell)

8 reps

RPE 7.5

Push Up

12 reps

Goblet Squat

12 reps

Day 4

Lat Pulldown

4-6 reps

Seated Shoulder Press (Dumbbell)

4-6 reps

Romanian Deadlift (Barbell)

8 reps

RPE 7.5

Push Up

12 reps

Goblet Squat

12 reps

Day 4

Lat Pulldown

4 Sets

4-6 Reps

Seated Shoulder Press (Dumbbell)

4 Sets

4-6 Reps

Romanian Deadlift (Barbell)

3 Sets

8 Reps

@7.5

Push Up

3 Sets

12 Reps

Goblet Squat

3 Sets

12 Reps

Day 2

Bench Press (Barbell)

5 Sets

3 Reps

70%

Squat (Barbell)

4 Sets

4 Reps

80%

Deadlift (Barbell)

3 Sets

8 Reps

70%

Day 1

Deadlift (Barbell)

5 Sets

3 Reps

70%

Bench Press (Barbell)

4 Sets

4 Reps

80%

Squat (Barbell)

3 Sets

8 Reps

70%

Day 3

Squat (Barbell)

5 Sets

3 Reps

70%

Deadlift (Barbell)

4 Sets

4 Reps

80%

Bench Press (Barbell)

3 Sets

8 Reps

70%