DUP Program Template Builder v4.0

This program is based on multiple ideas from daily undulating programing, particularly the idea of avoiding boredom. The template is pretty much written taking into account my current needs, but it can be changed to suit your situation.

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 is DUP Program Template Builder!

It is based on the following 4 full body workouts repeated for 2×3 cycles:

workout-outline

The beauty of this template is that it is FULLY CUSTOMIZABLE. To find out more please watch the video below.

Addendum (Version 3)

I have added 2×3 workout (A&B workouts) tabs as well. This workout uses only first exercise in each category. Better option if one wants to focus on less number of exercises and workouts.

Addendum (Version 4)

Version 4 includes very simple programs (4 and 2 days) that don’t involve explosive work nor carries/sleds.



Related Articles

Undulating Mixed Strength Program

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).

Daily Undulating Framework (DUF)

After a long “battle” with Daily Undulating Periodization/Planning/Programming term, I decided to name it to DUF – Daily Undulating Framework, or just Undulating Framework (UF). The most recent video Planning and Programming Strength Training Using DUP Approach created a bit of confusion, because some viewer saw it as “system” or a “solution”, where I wanted to pinpoint to it…

NEW: Strength Card Builder 3.2

I am very glad to announce new version of Strength Card Builder. In this version I have added Print Athletes function that allows you to print training workout cards for the bulk of your athletes with one click. This is very easy way of generating individualized printouts for your athletes.

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Your email address will not be published.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.