D.U.P -Daily Undulating Periodization

Hey Guys

Been lurking for a long time and finally joined. Anyway down to the question...

Has anyone done D.U.P for more than a few months and how was the results?

Welcome to the board Demolish,

I will definitely be periodizing properly once I finish my cut. Haven't figured out the details of my routine though. Scientifically it just makes sense, frequency of periodizztion I also haven't decided. Maybe weekly.

Is there a specific program you have in mind?

Hey Furk

Thanks man ,always ready to learn new things.

I have tried it the way Dr Mike Zourdos recommends. It was originally geared more towards powerlifting but you can change that for hypertrophy. I have come to like full-body workouts.

i usually did Mon-Wed-Fri and maybe Sat for some extra arms or lagging bodyparts.

one day would be in the 6-8 rep range
2nd day would be 10-12 rep range
3rd can either be explosive reps with 60-70% of your max or it could be a pump day like John Meadows does in a lot of his programs.

Demolish wrote: Hey Furk

Thanks man ,always ready to learn new things.

I have tried it the way Dr Mike Zourdos recommends. It was originally geared more towards powerlifting but you can change that for hypertrophy. I have come to like full-body workouts.

i usually did Mon-Wed-Fri and maybe Sat for some extra arms or lagging bodyparts.

one day would be in the 6-8 rep range
2nd day would be 10-12 rep range
3rd can either be explosive reps with 60-70% of your max or it could be a pump day like John Meadows does in a lot of his programs.

Check out Layne Nortons latest programme on bodybuilding.com. Called PH3. He speaks about DUP principles there and the program is similar to what you mentioned but focused around the 3 big compounds.

Iron K.

yeah i saw that it looks interesting Layne really knows his stuff

IronKobra767 wrote: Check out Layne Nortons latest programme on bodybuilding.com. Called PH3. He speaks about DUP principles there and the program is similar to what you mentioned but focused around the 3 big compounds.

Iron K.

Hey Kobra, yeah I've also seen that recently. Reason I haven't delved too deeply into PH3 is since he's primary focus is on power lifting, so that's what the program aims for.


@Demolish, I'll go read up, thanks for the heads up. Like I said I was planning on Weekly Undulating Periodization, but I won't lie that program looks fun though.

@Furk

Yes it is a nice challenge every workout and keeps things interesting. Think I will start 2016 off with some DUP