Undulating Mixed Strength Program

Following my recent work Framework for Analyzing & Planning Strength Training (Part 1, Part 2), I have decided to create a simple DUP (Daily Undulating Periodization) training program, that I am actually following myself.

It consists of the following elements:

  1. Workout A and B
  2. Each workout has Explosive exercise and two supersets (Superset #1: Up-per Body Pull, Lower Body Push and two assistance movements; Superset #2: Upper Body Push, Lower Body Pull and two assistance movements)
  3. We have three set and rep schemes: 3×8-10, 3-5×6 and 5×4-2, and each has its own progression
  4. Combining 2 workouts, 3 set and reps schemes and 3 stages of progres-sions, we end up with 2x3x3 or 18 workouts.

As always, you can enter you own exercises and training maxes and you have ready to print workout cards.

This program represents “park bench” workout (see works by Dan John) and it is quite usable for someone putting the same emphasis on each exercise, while hitting wide rep ranges and avoiding boredom at the same time. Therefore, it is very usable for off-season “sporadic” workouts (someone who hits the gym 2-4 times per week in haphazard manner).

Take a look at the video below for more details. Here is the printout of the workouts.

The DUP Training Program is completely FREE for Complementary Training members. If you are already a member, please make sure to login and the download link will appear below. If you are still not a member, take this unique opportunity and sign up. You can download this template for FREE and enjoy the other informative, amusing and educative content on our site.



Related Articles

DUP Program Template Builder v4.0

At this stage I am looking for some structure in my training, but cannot be mentally bothered to follow overly prescriptive powerlifting/powerbuilding template (like 5/3/1, Juggernaut, Starting Strength, etc.). I wanted something that is mentally refreshing, but it still gets me training hard and produce the results. Something that Dan John would call “Punching the clock” workout. The result…

The Juggernaut Method

The Juggernaut Method I forgot to mention in yesterday’s Good Reads one really good read:“The Juggernaut Method” by Chad Wesley Smith. It is a strength training system aimed at (advanced) intermediate level lifters that is basically ‘improved’ (if I dare to say it ) Jim Wendler’s 5/3/1 system, that also utilize some elements of Block Periodization (only when it…

Responses

Your email address will not be published. Required fields are marked *

Cancel Membership

Please note that your subscription and membership will be canceled within 24h once we receive your request.