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!

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

Daily Undulating Periodization (DUP) Training

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Lat Pulldown

Seated Shoulder Press (Dumbbell)

Romanian Deadlift (Barbell)

Push Up

Goblet Squat

Accessory day (optional) 

Deadlift (Barbell)

Bench Press (Barbell)

Squat (Barbell)

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