Daily Undulating Periodization (DUP) Training

by Titok

7 athletes joined

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
Nov 05, 2024 02:04
Last Edited
Jul 17, 2025 07:30

Summary

Unlock your strength potential with the Daily Undulating Periodization (DUP) Training program! Over the course of 9 weeks, this 4-day-a-week regimen will keep your muscles guessing and growing through varied intensity and volume. Each session includes a mix of compound lifts and accessory work, ensuring balanced development across all major muscle groups. Perfect for those with a garage gym setup, this program is designed to elevate your performance and maximize your gains. Get ready to push your limits 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%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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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%