Question 1

What is DUP?

Accepted Answer

Daily Undulating Periodization varies training stimulus each session: Strength (heavy/low rep), Volume (moderate/high rep), Skill (technique focus), Hypertrophy (muscle building).

Question 2

Who is it for?

Accepted Answer

Intermediate to advanced lifters looking for variety and who respond well to frequent intensity changes.

Question 3

Why rotate daily?

Accepted Answer

Different stimuli each day prevents staleness, promotes recovery between heavy sessions, and trains multiple strength qualities simultaneously.

Question 4

How do I progress?

Accepted Answer

Add 2.5-5kg to your training max every 4 weeks if you complete all prescribed reps successfully.

Day	Focus	Sets x Reps	% TM
Day 1	Strength	5x3	80%
Day 2	Volume	4x8	65%
Day 3	Skill	6x2	75%
Day 4	Hypertrophy	5x5	70%

DUP 4-Day

Program Overview

Daily Scheme

DUP FAQ