Undulating Mixed Strength Program - Complementary Training
Undulating Mixed Strength Program

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.

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I am a physical preparation coach from Belgrade, Serbia, grew up in Pula, Croatia (which I consider my home town). I was involved in physical preparation of professional, amateur and recreational athletes of various ages in sports such as basketball, soccer, volleyball, martial arts and tennis. Read More »

Welcome to Complementary Training Community! Forums Undulating Mixed Strength Program

This topic contains 4 replies, has 3 voices, and was last updated by mm Mladen Jovanovic 6 years, 10 months ago.

Viewing 4 posts - 1 through 4 (of 4 total)
  • 20/08/2017 at 17:44 #20336

    This is brilliant and simple, less work and no need to think what to do each workout 😀
    Just thinking how can I add number of sets required cos it only specifies the weight and reps.

    21/08/2017 at 01:22 #20337

    Hi, everything is in the Excel template. For more customizations please use Strength Card Builder.

    30/08/2017 at 00:24 #20416

    Hi! I really like the program. I was just wondering what the rep scheme is for the explosive exercises since you can’t use a high rep range for explosive exercises?

    Thnaks in advance!

    06/09/2017 at 23:51 #20470

    Usually 4-6 reps

Viewing 4 posts - 1 through 4 (of 4 total)

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