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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!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
70%
2
Bench Press (Barbell)
4
4 reps
80%
3
Squat (Barbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
70%
2
Bench Press (Barbell)
4
4 reps
80%
3
Squat (Barbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
70%
2
Bench Press (Barbell)
4
4 reps
80%
3
Squat (Barbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
70%
2
Bench Press (Barbell)
4
4 reps
80%
3
Squat (Barbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
50%
2
Bench Press (Barbell)
2
4 reps
60%
3
Squat (Barbell)
2
8 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
70%
2
Bench Press (Barbell)
4
4 reps
80%
3
Squat (Barbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
70%
2
Bench Press (Barbell)
4
4 reps
80%
3
Squat (Barbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
70%
2
Bench Press (Barbell)
4
4 reps
80%
3
Squat (Barbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
50%
2
Bench Press (Barbell)
2
4 reps
60%
3
Squat (Barbell)
2
8 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
70%
2
Squat (Barbell)
4
4 reps
80%
3
Deadlift (Barbell)
3
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
70%
2
Squat (Barbell)
4
4 reps
80%
3
Deadlift (Barbell)
3
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
70%
2
Squat (Barbell)
4
4 reps
80%
3
Deadlift (Barbell)
3
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
70%
2
Squat (Barbell)
4
4 reps
80%
3
Deadlift (Barbell)
3
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
50%
2
Squat (Barbell)
2
4 reps
50%
3
Deadlift (Barbell)
2
6 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
70%
2
Squat (Barbell)
4
4 reps
80%
3
Deadlift (Barbell)
3
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
70%
2
Squat (Barbell)
4
4 reps
80%
3
Deadlift (Barbell)
3
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
70%
2
Squat (Barbell)
4
4 reps
80%
3
Deadlift (Barbell)
3
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
50%
2
Squat (Barbell)
2
4 reps
50%
3
Deadlift (Barbell)
2
6 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
70%
2
Deadlift (Barbell)
4
4 reps
80%
3
Bench Press (Barbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
70%
2
Deadlift (Barbell)
4
4 reps
80%
3
Bench Press (Barbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
70%
2
Deadlift (Barbell)
4
4 reps
80%
3
Bench Press (Barbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
70%
2
Deadlift (Barbell)
4
4 reps
80%
3
Bench Press (Barbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
50%
2
Deadlift (Barbell)
2
4 reps
50%
3
Bench Press (Barbell)
2
6 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
70%
2
Deadlift (Barbell)
4
4 reps
80%
3
Bench Press (Barbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
70%
2
Deadlift (Barbell)
4
4 reps
80%
3
Bench Press (Barbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
70%
2
Deadlift (Barbell)
4
4 reps
80%
3
Bench Press (Barbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
50%
2
Deadlift (Barbell)
2
4 reps
50%
3
Bench Press (Barbell)
2
6 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
4-6 reps
-
2
Seated Shoulder Press (Dumbbell)
4
4-6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
4
Push Up
3
12 reps
-
5
Goblet Squat
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
4-6 reps
-
2
Seated Shoulder Press (Dumbbell)
4
4-6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
4
Push Up
3
12 reps
-
5
Goblet Squat
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
4-6 reps
-
2
Seated Shoulder Press (Dumbbell)
4
4-6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
4
Push Up
3
12 reps
-
5
Goblet Squat
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
4-6 reps
-
2
Seated Shoulder Press (Dumbbell)
4
4-6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
4
Push Up
3
12 reps
-
5
Goblet Squat
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
4-6 reps
-
2
Seated Shoulder Press (Dumbbell)
4
4-6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
4
Push Up
3
12 reps
-
5
Goblet Squat
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
4-6 reps
-
2
Seated Shoulder Press (Dumbbell)
4
4-6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
4
Push Up
3
12 reps
-
5
Goblet Squat
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
4-6 reps
-
2
Seated Shoulder Press (Dumbbell)
4
4-6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
4
Push Up
3
12 reps
-
5
Goblet Squat
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
4-6 reps
-
2
Seated Shoulder Press (Dumbbell)
4
4-6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
4
Push Up
3
12 reps
-
5
Goblet Squat
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
4-6 reps
-
2
Seated Shoulder Press (Dumbbell)
4
4-6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
4
Push Up
3
12 reps
-
5
Goblet Squat
3
12 reps
-
Week 1
1 / 9 Weeks
Day 4
1
Lat Pulldown
4 Sets
4-6 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
4-6 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7.5
4
Push Up
3 Sets
12 Reps
-
5
Goblet Squat
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
70%
2
Squat (Barbell)
4 Sets
4 Reps
80%
3
Deadlift (Barbell)
3 Sets
8 Reps
70%
Day 1
1
Deadlift (Barbell)
5 Sets
3 Reps
70%
2
Bench Press (Barbell)
4 Sets
4 Reps
80%
3
Squat (Barbell)
3 Sets
8 Reps
70%
Day 3
1
Squat (Barbell)
5 Sets
3 Reps
70%
2
Deadlift (Barbell)
4 Sets
4 Reps
80%
3
Bench Press (Barbell)
3 Sets
8 Reps
70%