Daily undulating periodization (DUP) is the most popular periodization model in powerlifting, especially among intermediate to advanced-level lifters.
However, DUP is a more complex training program that could make you doubt your progress.
That’s why I’ll guide you through DUP, how it compares to a linear periodization, and how to add it to your workout.
I’ll also list the pros and cons, share the research, and give some workout examples.
Table of Contents
What Is Daily Undulating Periodization?
The best way to understand daily undulating periodization is by comparing it with linear periodization. Here are the differences:
Daily Undulating Periodization (DUP)
- Flexible training strategy
- Workout intensity and volume vary daily within a week
- You'll alternate between workouts with many reps but lighter weights (high volume, low intensity) and workouts with fewer reps but heavier weights (low volume, high intensity) throughout the week.
- This approach ensures a balanced mix of training for both endurance and strength.
Linear Periodization
- A rigid but simple strategy
- Workout intensity and volume slowly progress over time
- You’ll start a training cycle focusing on doing more reps with lighter weights (high volume, low intensity).
- As you progress over 3 to 4 months, you gradually do fewer reps with heavier weights (low volume, high intensity).
- This traditional approach shifts from building endurance initially to increasing strength towards the end of the cycle.
Daily Undulating Periodization for Powerlifting: Pros & Cons
Pros
- DUP allows for a variety of volume and intensity adaptations. Due to daily undulations, you can adapt to greater intensities and rep ranges. Due to this, transitioning from a volume block to a strength block becomes more seamless.
- DUP allows for flexibility in training. Training sessions can be long and taxing when you are at the gym. Imagine being short on time and you have to be somewhere within an hour. The duration of your workout is strongly dependent on volume and intensity. DUP allows you to plan for this by placing a 3×3 over a 3×8 on this day.
- DUP allows for confidence with heavier weights. Mental preparedness is huge in the sport of powerlifting. Being able to approach the bar every session, knowing that you can hit the prescribed numbers, can be a game changer. Greater exposure to heavier loads will make you more confident with those numbers.
- DUP allows for more practice with heavier loads. Ultimately, powerlifting aims to lift as much weight as possible at a meet. DUP allows you to incorporate practice with heavier loads year-round. This will allow you to be prepared when you peak for a meet.
- DUP allows greater autoregulation. Fatigue and performance fluctuate throughout the week. DUP allows you to adjust volume and intensity to optimize recovery between lifts.
Cons
- DUP style of training can expose a downswing of progression. Performance will not always be at its peak. On weaker days, higher-intensity loads will move much slower and feel heavier. This could cause you to doubt the direction your training is going in potentially.
- DUP is more complex. You are juggling way more variables when you use DUP. This makes it much more challenging to incorporate into your programming. Managing varying intensities and loads is a more advanced tactic that can be effective if you have experience.
How To Plan Your DUP Workouts For Powerlifting
The way you plan your workouts depends on the exercise. Check out how to plan the top powerlifting lifts:
Squats
The most important thing to consider when structuring your workouts is recovery. Squats are taxing to the posterior chain and require 48 – 72 hours of recovery. This allows us to train squats 2-3x a week.
Squat Example:
- Monday: High-intensity day – 5 sets x 3 reps @80% of 1RM
- Wednesday: Moderate intensity day – 4 sets x 4 reps @75% of 1RM
- Friday: Light intensity- 3 sets x 5 reps @70% of 1RM
Each week, you could add 5 to 10 lbs (2.5 to 5kg) to the barbell.
Bench Press
The bench press is less fatiguing because less stress is placed on the posterior chain, and fewer muscles are involved. Bench press involves pectoralis major, minor, deltoid, and triceps brachii. 24-48 hours of recovery are often needed, allowing us to train 2-4x times a week.
Bench Example:
- Monday: High intensity day – 5 sets x 3 reps @80% of 1RM
- Tuesday: Moderate intensity day – 4 sets x 4 reps @75% of 1RM
- Thursday: High Intensity day – 3 sets x 2 reps @82.5% of 1RM
- Friday: Light intensity – 3 sets x 6 reps @70% of 1RM
Each week, you could add 5 to 10 lbs (2.5 to 5kg) to the barbell.
Deadlift
Deadlifts are often incorporated with less intensity than the other lifts. It is common for this lift to have a higher absolute load which can affect recovery more than the other lifts. Deadlifts are commonly incorporated into workouts 1-3x a week.
Deadlift Example:
- Monday: High intensity day – 5 sets x 3 reps @80% of 1RM
- Friday: Light intensity – 3 sets x 6 reps @70% of 1RM
Each week, you could add 5 to 10 lbs (2.5 to 5kg) to the barbell.
3 Example DUP Powerlifting Programs
- Brandon Tietz Submax DUP Powerlifting Program
- DUP Percentage Program by The Strength Athlete
- Layne Norton PH3 Program
Brandon Tietz Submax DUP Powerlifting Program
Brandon Tiets submax DUP powerlifting program is a 12 week program that undulates weekly training sessions.
About Brandon Tietz Submax DUP Program:
- 5 sessions per week
- 4-week-long blocks
- 3 blocks total
Squat Program Example:
| Squat Workout 1 | Squat Workout 2 | Squat Workout 3 | |
|---|---|---|---|
| Block 1 | 1 x 5, 3 x 5 | 1 x 7, 3 x 7 | 5 x 3 |
| Block 2 | 2 x 3, 3 x 4 | 1 x 5, 3 x 6 | 5 x 2 |
| Block 3 | 2 x 1, 3 x 3 | 1 x 3, 3 x 5 | 5 x 1 |
This program utilizes both RPE and percentages to regulate intensity throughout the week.
- Day 1: Moderate intensity day. Each week, RPE of the top set goes up by 1 and back offs progress by 2.5 lbs each week.
- Day 2: Low intensity day. Each week, the RPE of the top set goes up by 1 and back offs progress by 2.5 lbs each week.
- Day 3: High intensity day. Each week, the load on the bar progresses by 2.5 lbs.
The progression in this program is pretty straightforward. Each week, there is a static 2.5 or 1 point in RPE progression or a 2.5 lbs increase.
DUP Percentage Program by The Strength Athlete
DUP Percentage Program by The Strength Athlete is a single block that programs for 3 days a week of training.
Each of the lifts is split up into different energy system days. We have a power day, a strength day, and a hypertrophy day.
About the DUP Percentage Program by The Strength Athlete:
- Hypertrophy day, strength day, power day
- 3 sessions per week
- 3 weeks long blocks
Squat template example:
- Day 1: Power Squats – 5 x 3 is prescribed for this day with a 5 lb (2.5 kg) weekly increase.
- Day 2: Strength Squats – 4 x 4 is prescribed for this day with a 5 lb (2.5 kg) weekly increase.
- Day 3: Hypertrophy Squats – 4 x 8 is prescribed for this day with a 5 lb (2.5 kg) weekly increase.
This is a simpler approach because the program doesn’t address these lifts with different frequencies and intensities. Each exercise has the same volume and prescribed frequency.
However, you can see that the volume and intensity are undulated each day of the week!
Layne Norton PH3 Program
The Layne Norton PH3 Program is a 12-week program that builds you into a test day.
About the Layne Norton PH3 Program:
- 5 sessions per week
- 4-week-long blocks
- 3 phases: Accumulation phase, Intermediate phase, and Intensity phase
Squat template example:
| Blocks | Squat 1 | Squat 2 | Squat 3 |
|---|---|---|---|
| Accumulation Phase | Wk1:2x9 Wk2:3x9 Wk3:3x9 Wk4:4x4 | Wk1:3x7 Wk2:3x7 Wk3:3x7 Wk4:3x5 | Wk1:3x5 Wk2:4x5+ Wk3:3x5 Wk4:AMRAP |
| Intermediate Phase | Wk1:2x8 Wk2:3x8 Wk3:4x8 Wk4:5x3 | Wk1:3x6 Wk2:4x6 Wk3:5x6 Wk4:4x4 | Wk1:4x4 Wk2:5x4+ Wk3:5x4+ Wk4:AMRAP |
| Intensity Phase | Wk1:3x7 Wk2:4x7 Wk3:5x7 Wk4:5x7 | Wk1:3x5 Wk2:4x5 Wk3:5x5 Wk4:6x5 | Wk1:4x3 Wk2:4x3+ Wk3:5x3+ Wk4:6x3+ |
You can see how squats progress each day, week, and block. In the first block we see that one day has 9 reps at a lighter load, then 7 reps with a slightly heavier load, then a heavier day where you’ll do 5’s.
When assessing this program, you should be looking at the general trend in numbers. Each block decreases by one rep but increases in intensity.
- Accumulation phase: As you begin you will be doing higher volume. This program uses sets of 9, 7, and 5 with lower intensities to build practice and muscle fatigue.
- Intermediate phase: Then, there will be a slight taper in volume as the intensity increases. You will be doing sets of 8, 6, and 4 with slightly higher intensities and lower volume.
- Intensity phase: As you begin your final phase, volume will taper to promote greater recovery as your body adapts to heavier loads. Volume is decreased to sets of 7, 5, and 3 at higher intensities.
Contrary to the other programs, here we saw volume and rep changes that can be made within the block to create weekly and daily undulations.
Should You Use DUP Powerlifting Training?
DUP for powerlifting is a superior model that allows us to adjust volume and intensities throughout the week. However, any programming style can contribute to well-earned gains.
Research has proven that intermediate to advanced lifters can benefit greatly from introducing a DUP-style approach.
Benefits are earned in varying intensities and volumes throughout the week. This allows for greater preparation when transitioning to different blocks and greater practice with heavier loads and intensities
Related Article: 10 Tips For Powerlifting With A Physical Job
Research Studies On DUP For Powerlifting
- Better for intermediate/advanced lifters: According to Eifler (2016), DUP is particularly effective for those with more resistance training experience, demonstrating notable strength gains with a daily changing load over 6 weeks.
- Better for beginners: According to Soares et al. (2020), DUP led to greater strength and power gains in sedentary participants compared to non-structured training, indicating its efficacy even for beginners over a 12-week program.
- Comparable results with linear periodization: According to Ahmadizad et al. (2014), DUP and linear periodization can yield similar strength gains when total volume and intensity are matched. DUP allows for higher volume and frequency.
- Importance of total work: According to Baker et al. (1994), training volume and intensity equated across different periodization models result in similar progress, highlighting the significance of total work.
- Superiority in resistance-trained individuals: According to Monteiro et al. (2009), nonlinear periodization (akin to DUP) was most effective for increasing strength in resistance-trained individuals, showing greater gains in upper and lower body strength after 12 weeks.
- Improvements in muscular adaptations: According to Schoenfeld et al. (2016), varied and constant load routines improved muscular adaptations in trained men, emphasizing the effectiveness of DUP's varied rep routines over 8 weeks.
Frequently Asked Questions
How do you progress daily undulating periodization?
To progress with DUP, increase the weight by 2-5% as you master current levels, alternate between high, medium, and low rep ranges each week, and systematically elevate intensity to challenge muscles and enhance strength over time.
What is undulating periodization for beginners?
Beginners will want to adapt to DUP using these tips:
- Start Simple: Begin with clear distinctions like heavy, moderate, and light days to manage workout intensity and volume.
- Gradual Adjustments: Increase weights by the smallest available increment and adjust reps within a specific range tailored to the day's focus (e.g., 5-8 reps for heavy days).
- Monitor Recovery: Adjust the intensity or volume if recovery between sessions is challenging, ensuring progression without overtraining.
- Consistent Evaluation: Every 4-6 weeks, reassess your program based on strength and endurance progress to make necessary adjustments.
What is daily undulating periodization for hypertrophy?
A typical DUP program for hypertrophy could go like this:
- Monday: High-volume, low-intensity workout with 12-15 reps for upper body and 15-20 reps for lower body exercises.
- Wednesday: Moderate-volume, moderate-intensity with 8-12 reps per set.
- Friday: Low-volume, high-intensity with 5-6 reps per set.
References
- Eifler C. Short-Term Effects of Different Loading Schemes in Fitness-Related Resistance Training. Journal of Strength and Conditioning Research. 2016 Jul;30(7):1880–9.
- Soares VL, Soares WF, Zanetti HR, Neves FF, Silva-Vergara ML, Mendes EL. Daily Undulating Periodization Is More Effective Than Nonperiodized Training on Maximal Strength, Aerobic Capacity, and TCD4+ Cell Count in People Living With HIV. Journal of Strength and Conditioning Research. 2020 Jun 24;Publish Ahead of Print.
- Ahmadizad S, Ghorbani S, Ghasemikaram M, Bahmanzadeh M. Effects of short-term nonperiodized, linear periodized and daily undulating periodized resistance training on plasma adiponectin, leptin and insulin resistance. Clinical Biochemistry. 2014 Apr;47(6):417–22.
- Baker D, Wilson G, Carlyon R. Periodization: The Effect on Strength of Manipulating Volume and Intensity. The Journal of Strength & Conditioning Research [Internet]. 1994 Nov 1;8(4):235–42. Available from: https://journals.lww.com/nsca-jscr/Abstract/1994/11000/Periodization__The_Effect_on_Strength_of.6.aspx
- Monteiro AG, Aoki MS, Evangelista AL, Alveno DA, Monteiro GA, Piçarro I da C, et al. Nonlinear Periodization Maximizes Strength Gains in Split Resistance Training Routines. Journal of Strength and Conditioning Research. 2009 Jul;23(4):1321–6.
- Schoenfeld B, Contreras B, Ogborn D, Galpin A, Krieger J, Sonmez G. Effects of Varied Versus Constant Loading Zones on Muscular Adaptations in Trained Men. International Journal of Sports Medicine. 2016 Apr 4;37(06):442–7.
About The Author
Javad Bakhshinejad was born and raised in the Washington Area. Currently, he is a student at Seattle University where he’s been pursuing an MS in Kinesiology, and has been a Strength Coach in the athletic department. He was a competitive bodybuilder for 8 years where he later transitioned to competitive powerlifting for 4 years. Currently, He has his own personal coaching business, where he works with powerlifters and bodybuilders.
