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:
- Workout A and B
- 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)
- We have three set and rep schemes: 3×8-10, 3-5×6 and 5×4-2, and each has its own progression
- 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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This topic contains 4 replies, has 3 voices, and was last updated by Mladen Jovanovic 6 years ago.
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Hi,
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.
Hi, everything is in the Excel template. For more customizations please use Strength Card Builder.
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!
Usually 4-6 reps
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