Dumbbell Full Body Block - DUP

Program Description

Maintain or gain muscle mass using only dumbbells at home during the newborn transition. Daily Undulating Periodization through the week to train for hypertrophy, power and strength (hypertrophy biased, higher reps overall). Wave loading across the block is used for all exercises. Week over week, load increases (smallest increment, 2.5 or 5 lbs), and reps decrease if RPE targets are met. Maintain load if unable to complete all sets at prescribed RPE. Deload in week 4 by reducing volume (sets) and dropping load to the minimum used in the block. Start the next block by adding the minimum increment to load (2.5 or 5 lbs). Rest 1 minute between sets. Squat and Bench press patterns three times per week; hinge and vertical press pattern twice per week; horizontal row pattern once per week.

Program Overview