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.

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