Daily Undulating Periodization (DUP) Training

by Titok

4 athletes joined

Program Description

DUP is a method of programming that has you performing a core set of movements three or more times per week, working in different rep ranges with each session

Program Overview

Level
Novice
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
9 weeks
Time Per Workout
80 minutes
Created
Nov 05, 2024 02:04
Last Edited
Jan 30, 2025 05:45

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

Day 1

Deadlift (Barbell)

3 reps

70%

Bench Press (Barbell)

4 reps

80%

Squat (Barbell)

8 reps

70%

Day 1

Deadlift (Barbell)

3 reps

70%

Bench Press (Barbell)

4 reps

80%

Squat (Barbell)

8 reps

70%

Day 1

Deadlift (Barbell)

3 reps

70%

Bench Press (Barbell)

4 reps

80%

Squat (Barbell)

8 reps

70%

Day 1

Deadlift (Barbell)

3 reps

70%

Bench Press (Barbell)

4 reps

80%

Squat (Barbell)

8 reps

70%

Day 1

Deadlift (Barbell)

3 reps

50%

Bench Press (Barbell)

4 reps

60%

Squat (Barbell)

8 reps

50%

Day 1

Deadlift (Barbell)

3 reps

70%

Bench Press (Barbell)

4 reps

80%

Squat (Barbell)

8 reps

70%

Day 1

Deadlift (Barbell)

3 reps

70%

Bench Press (Barbell)

4 reps

80%

Squat (Barbell)

8 reps

70%

Day 1

Deadlift (Barbell)

3 reps

70%

Bench Press (Barbell)

4 reps

80%

Squat (Barbell)

8 reps

70%

Day 1

Deadlift (Barbell)

3 reps

50%

Bench Press (Barbell)

4 reps

60%

Squat (Barbell)

8 reps

50%

Day 2

Bench Press (Barbell)

3 reps

70%

Squat (Barbell)

4 reps

80%

Deadlift (Barbell)

8 reps

70%

Day 2

Bench Press (Barbell)

3 reps

70%

Squat (Barbell)

4 reps

80%

Deadlift (Barbell)

8 reps

70%

Day 2

Bench Press (Barbell)

3 reps

70%

Squat (Barbell)

4 reps

80%

Deadlift (Barbell)

8 reps

70%

Day 2

Bench Press (Barbell)

3 reps

70%

Squat (Barbell)

4 reps

80%

Deadlift (Barbell)

8 reps

70%

Day 2

Bench Press (Barbell)

3 reps

50%

Squat (Barbell)

4 reps

50%

Deadlift (Barbell)

6 reps

50%

Day 2

Bench Press (Barbell)

3 reps

70%

Squat (Barbell)

4 reps

80%

Deadlift (Barbell)

8 reps

70%

Day 2

Bench Press (Barbell)

3 reps

70%

Squat (Barbell)

4 reps

80%

Deadlift (Barbell)

8 reps

70%

Day 2

Bench Press (Barbell)

3 reps

70%

Squat (Barbell)

4 reps

80%

Deadlift (Barbell)

8 reps

70%

Day 2

Bench Press (Barbell)

3 reps

50%

Squat (Barbell)

4 reps

50%

Deadlift (Barbell)

6 reps

50%

Day 3

Squat (Barbell)

3 reps

70%

Deadlift (Barbell)

4 reps

80%

Bench Press (Barbell)

8 reps

70%

Day 3

Squat (Barbell)

3 reps

70%

Deadlift (Barbell)

4 reps

80%

Bench Press (Barbell)

8 reps

70%

Day 3

Squat (Barbell)

3 reps

70%

Deadlift (Barbell)

4 reps

80%

Bench Press (Barbell)

8 reps

70%

Day 3

Squat (Barbell)

3 reps

70%

Deadlift (Barbell)

4 reps

80%

Bench Press (Barbell)

8 reps

70%

Day 3

Squat (Barbell)

3 reps

50%

Deadlift (Barbell)

4 reps

50%

Bench Press (Barbell)

6 reps

50%

Day 3

Squat (Barbell)

3 reps

70%

Deadlift (Barbell)

4 reps

80%

Bench Press (Barbell)

8 reps

70%

Day 3

Squat (Barbell)

3 reps

70%

Deadlift (Barbell)

4 reps

80%

Bench Press (Barbell)

8 reps

70%

Day 3

Squat (Barbell)

3 reps

70%

Deadlift (Barbell)

4 reps

80%

Bench Press (Barbell)

8 reps

70%

Day 3

Squat (Barbell)

3 reps

50%

Deadlift (Barbell)

4 reps

50%

Bench Press (Barbell)

6 reps

50%

Day 4

Lat Pulldown

4-6 reps

Seated Shoulder Press (Dumbbell)

4-6 reps

Romanian Deadlift (Barbell)

8 reps

RPE 7.5

Push Up

12 reps

Goblet Squat

12 reps

Day 4

Lat Pulldown

4-6 reps

Seated Shoulder Press (Dumbbell)

4-6 reps

Romanian Deadlift (Barbell)

8 reps

RPE 7.5

Push Up

12 reps

Goblet Squat

12 reps

Day 4

Lat Pulldown

4-6 reps

Seated Shoulder Press (Dumbbell)

4-6 reps

Romanian Deadlift (Barbell)

8 reps

RPE 7.5

Push Up

12 reps

Goblet Squat

12 reps

Day 4

Lat Pulldown

4-6 reps

Seated Shoulder Press (Dumbbell)

4-6 reps

Romanian Deadlift (Barbell)

8 reps

RPE 7.5

Push Up

12 reps

Goblet Squat

12 reps

Day 4

Lat Pulldown

4-6 reps

Seated Shoulder Press (Dumbbell)

4-6 reps

Romanian Deadlift (Barbell)

8 reps

RPE 7.5

Push Up

12 reps

Goblet Squat

12 reps

Day 4

Lat Pulldown

4-6 reps

Seated Shoulder Press (Dumbbell)

4-6 reps

Romanian Deadlift (Barbell)

8 reps

RPE 7.5

Push Up

12 reps

Goblet Squat

12 reps

Day 4

Lat Pulldown

4-6 reps

Seated Shoulder Press (Dumbbell)

4-6 reps

Romanian Deadlift (Barbell)

8 reps

RPE 7.5

Push Up

12 reps

Goblet Squat

12 reps

Day 4

Lat Pulldown

4-6 reps

Seated Shoulder Press (Dumbbell)

4-6 reps

Romanian Deadlift (Barbell)

8 reps

RPE 7.5

Push Up

12 reps

Goblet Squat

12 reps

Day 4

Lat Pulldown

4-6 reps

Seated Shoulder Press (Dumbbell)

4-6 reps

Romanian Deadlift (Barbell)

8 reps

RPE 7.5

Push Up

12 reps

Goblet Squat

12 reps

Day 4

Lat Pulldown

4 Sets

4-6 Reps

Seated Shoulder Press (Dumbbell)

4 Sets

4-6 Reps

Romanian Deadlift (Barbell)

3 Sets

8 Reps

@7.5

Push Up

3 Sets

12 Reps

Goblet Squat

3 Sets

12 Reps

Day 2

Bench Press (Barbell)

5 Sets

3 Reps

70%

Squat (Barbell)

4 Sets

4 Reps

80%

Deadlift (Barbell)

3 Sets

8 Reps

70%

Day 1

Deadlift (Barbell)

5 Sets

3 Reps

70%

Bench Press (Barbell)

4 Sets

4 Reps

80%

Squat (Barbell)

3 Sets

8 Reps

70%

Day 3

Squat (Barbell)

5 Sets

3 Reps

70%

Deadlift (Barbell)

4 Sets

4 Reps

80%

Bench Press (Barbell)

3 Sets

8 Reps

70%