DUP. My program
GuitarJerry
Posts: 6,102 Member
Can someone please take a look at this and recommend any balance it might need?
One note: I cannot squat right now. I am going to see a physical therapist to evaluate, but I get extreme low back pain with even just squatting the bar. Deadlifts are ok. I think I know why, but I'll wait to have it evaluated and see if there is a fix. Besides that though, here is my program. I am substituting leg press instead of squats. I know it's not the same. Fully aware.
The weight shown is the amount I lift, the percentage represents the % of my one rep max that that amount is.
Thank you.
Session 1
Exercise Sets Reps Weight RM %
Leg Press 5 5 450 70%
Close Grip Bench Press 6 3 155 80%
Pull-ups 3 10
Seated Leg Curl 3 8
Hammer Curl/Tri Ext 2/2 10/15
Session 2
Exercise Sets Reps Weight
Deadlift 5 5 240 70%
Bench Press 4 8 190 65%
OHP 3 8 115
Incline Fly 2 15
Upright Row 3 6
Session 3
Exercise Sets Reps Weight
Leg Press 4 8 420 65%
Bench 5 5 205 70%
Deadlift 6 3 275 80%
Barbell Row 3 8
BB Curl/Overhead Tri Ext 3/3 6/20
Session 4
Exercise Sets Reps Weight
Leg Press 6 3 515 80%
Bench 6 3 235 80%
Deadlift 4 8 225 65%
Quad Ext 3 8
Lat Raise/Rear Raise 3/3 10/15
This is one week. M, W, F, and Sat. Then, I add 5 lbs and keep going. So far, only stalling on bench press, so I have added an addition 3 sets of incline press for 12 reps. In the past, inclines have helped with my bench press.
Any and all feedback is much appreciated. Mostly looking to see if it needs some balance.
Thanks in advance.
One note: I cannot squat right now. I am going to see a physical therapist to evaluate, but I get extreme low back pain with even just squatting the bar. Deadlifts are ok. I think I know why, but I'll wait to have it evaluated and see if there is a fix. Besides that though, here is my program. I am substituting leg press instead of squats. I know it's not the same. Fully aware.
The weight shown is the amount I lift, the percentage represents the % of my one rep max that that amount is.
Thank you.
Session 1
Exercise Sets Reps Weight RM %
Leg Press 5 5 450 70%
Close Grip Bench Press 6 3 155 80%
Pull-ups 3 10
Seated Leg Curl 3 8
Hammer Curl/Tri Ext 2/2 10/15
Session 2
Exercise Sets Reps Weight
Deadlift 5 5 240 70%
Bench Press 4 8 190 65%
OHP 3 8 115
Incline Fly 2 15
Upright Row 3 6
Session 3
Exercise Sets Reps Weight
Leg Press 4 8 420 65%
Bench 5 5 205 70%
Deadlift 6 3 275 80%
Barbell Row 3 8
BB Curl/Overhead Tri Ext 3/3 6/20
Session 4
Exercise Sets Reps Weight
Leg Press 6 3 515 80%
Bench 6 3 235 80%
Deadlift 4 8 225 65%
Quad Ext 3 8
Lat Raise/Rear Raise 3/3 10/15
This is one week. M, W, F, and Sat. Then, I add 5 lbs and keep going. So far, only stalling on bench press, so I have added an addition 3 sets of incline press for 12 reps. In the past, inclines have helped with my bench press.
Any and all feedback is much appreciated. Mostly looking to see if it needs some balance.
Thanks in advance.
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Replies
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You deadlift Wed 5x5, Fri 6x3, and Sat 4x8?!?
Benching Fri and Sat too?0 -
If you want to work the entire body each day, consider varying which exercises you use. Rather than bench press every day, consider DB bench presses or dips. Instead of strictly leg press, think about single-leg exercises such as Bulgarian Split lunges or weighted step-ups. Doing the same movement patterns repeatedly without adequate rest can lead to overuse injuries. Just ask my shoulder what I know about that concept.0
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I know what dup is. Never seen it utilized on consecutive days at the intensity you have on back to back days (Fri/Sat).0
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DUP by definition simply means that you are undulating the rep range or intensity (or both) from day to day throughout the week.
That being said, a good use of this is to incorporate easier sessions in between harder sessions so that you are improving recovery for those harder sessions and preventing too much overreaching.
So for a simple example with the squat, you might see something like this from day 1 to 2 to 3 in the week:
Day 1
Squat
4x9@70%
Day 2
Squat
3x5@75%
Day 3
Squat
6x4@82%
This is just one random example but in the above, day TWO will be easy relatively speaking.
Now obviously how you program intensity and volume and exercise selection will be goal dependent.1 -
If you want to work the entire body each day, consider varying which exercises you use. Rather than bench press every day, consider DB bench presses or dips. Instead of strictly leg press, think about single-leg exercises such as Bulgarian Split lunges or weighted step-ups. Doing the same movement patterns repeatedly without adequate rest can lead to overuse injuries. Just ask my shoulder what I know about that concept.
This depends on the goal. For example I bench 4 days per week and squat 3/week and I've programmed people for 5/week squatting.
You have to make sure you incorporate enough easy days among the hard days but I don't think it's necessarily problematic to repeat the same patterns over and over again.1 -
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GuitarJerry wrote: »In case you're not familiar with DUP, here are a couple of links explaining it:
http://www.jmaxfitness.com/blog/daily-undulating-periodization/
http://generationiron.com/advanced-training-routine-daily-undulating-periodization/
I've been considering PHUL. Which is more of a split. Anyone had experience with that program?
I've done PHUL in maintenance, bulk, and am currently trying to finish a cut on it (not fun on a cut). I really like the split. I like getting my dose of power lifting and there is plenty of room to adjust programming and add volume.0 -
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GuitarJerry wrote: »I think SS nailed it. I don't really know what I want to accomplish. I've been thinking a lot about that.
I like the idea of combining strength with hypertrophy. That's why I was doing DUP, but a split might work better for me.
Last night I designed a PHUL workout. Same schedule. M, W, F, Sat. I like that better than M, T, Th, F.
We'll see how it goes.
PHUL utilizes DUP. DUP isn't a program.
From what I've assumed about you in your previous posts, strength training is a means to stay healthy and carry over to better performance in other activities (surfing? &...?) If you like/want to go to the gym 4 days, great, a thought out split would be fine. If you'd rather only lift 3 days, 3 full body workouts with DUP may suit you and yield similar results.
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GuitarJerry wrote: »arditarose wrote: »GuitarJerry wrote: »In case you're not familiar with DUP, here are a couple of links explaining it:
http://www.jmaxfitness.com/blog/daily-undulating-periodization/
http://generationiron.com/advanced-training-routine-daily-undulating-periodization/
I've been considering PHUL. Which is more of a split. Anyone had experience with that program?
I've done PHUL in maintenance, bulk, and am currently trying to finish a cut on it (not fun on a cut). I really like the split. I like getting my dose of power lifting and there is plenty of room to adjust programming and add volume.
Cool. Thanks for the recommendation.
I think SS nailed it. I don't really know what I want to accomplish. I've been thinking a lot about that.
I like the idea of combining strength with hypertrophy. That's why I was doing DUP, but a split might work better for me.
Last night I designed a PHUL workout. Same schedule. M, W, F, Sat. I like that better than M, T, Th, F.
We'll see how it goes.
Ha. Your thread actually made me switch from the PHUL type split to DUP 3x full body with an extra hypertrophy day. It's my second week and I'm dying.0 -
If you want to work the entire body each day, consider varying which exercises you use. Rather than bench press every day, consider DB bench presses or dips. Instead of strictly leg press, think about single-leg exercises such as Bulgarian Split lunges or weighted step-ups. Doing the same movement patterns repeatedly without adequate rest can lead to overuse injuries. Just ask my shoulder what I know about that concept.
This depends on the goal. For example I bench 4 days per week and squat 3/week and I've programmed people for 5/week squatting.
You have to make sure you incorporate enough easy days among the hard days but I don't think it's necessarily problematic to repeat the same patterns over and over again.
Dr. Israetel might get on to you about variation.
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If you want to work the entire body each day, consider varying which exercises you use. Rather than bench press every day, consider DB bench presses or dips. Instead of strictly leg press, think about single-leg exercises such as Bulgarian Split lunges or weighted step-ups. Doing the same movement patterns repeatedly without adequate rest can lead to overuse injuries. Just ask my shoulder what I know about that concept.
This depends on the goal. For example I bench 4 days per week and squat 3/week and I've programmed people for 5/week squatting.
You have to make sure you incorporate enough easy days among the hard days but I don't think it's necessarily problematic to repeat the same patterns over and over again.
Dr. Israetel might get on to you about variation.
I tend to vary accessory movements each training block and keep the main movements the same.
If Israetel would get on me about anything it would be THAT IM NOT USING ABSOLUTE MAXIMUM RECOVERABLE VOLUME
lol
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If you want to work the entire body each day, consider varying which exercises you use. Rather than bench press every day, consider DB bench presses or dips. Instead of strictly leg press, think about single-leg exercises such as Bulgarian Split lunges or weighted step-ups. Doing the same movement patterns repeatedly without adequate rest can lead to overuse injuries. Just ask my shoulder what I know about that concept.
This depends on the goal. For example I bench 4 days per week and squat 3/week and I've programmed people for 5/week squatting.
You have to make sure you incorporate enough easy days among the hard days but I don't think it's necessarily problematic to repeat the same patterns over and over again.
Dr. Israetel might get on to you about variation.
I tend to vary accessory movements each training block and keep the main movements the same.
If Israetel would get on me about anything it would be THAT IM NOT USING ABSOLUTE MAXIMUM RECOVERABLE VOLUME MRV
lol
I fixed it for you and made it better
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If you want to work the entire body each day, consider varying which exercises you use. Rather than bench press every day, consider DB bench presses or dips. Instead of strictly leg press, think about single-leg exercises such as Bulgarian Split lunges or weighted step-ups. Doing the same movement patterns repeatedly without adequate rest can lead to overuse injuries. Just ask my shoulder what I know about that concept.
This depends on the goal. For example I bench 4 days per week and squat 3/week and I've programmed people for 5/week squatting.
You have to make sure you incorporate enough easy days among the hard days but I don't think it's necessarily problematic to repeat the same patterns over and over again.
Dr. Israetel might get on to you about variation.
I tend to vary accessory movements each training block and keep the main movements the same.
If Israetel would get on me about anything it would be THAT IM NOT USING ABSOLUTE MAXIMUM RECOVERABLE VOLUME MRV
lol
I fixed it for you and made it better
Heh.
FTR I don't think Helms and Zourdos are in agreement on the topic (MRV) but I suspect we will see more info on this at some point soon.
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If you want to work the entire body each day, consider varying which exercises you use. Rather than bench press every day, consider DB bench presses or dips. Instead of strictly leg press, think about single-leg exercises such as Bulgarian Split lunges or weighted step-ups. Doing the same movement patterns repeatedly without adequate rest can lead to overuse injuries. Just ask my shoulder what I know about that concept.
This depends on the goal. For example I bench 4 days per week and squat 3/week and I've programmed people for 5/week squatting.
You have to make sure you incorporate enough easy days among the hard days but I don't think it's necessarily problematic to repeat the same patterns over and over again.
Dr. Israetel might get on to you about variation.
I tend to vary accessory movements each training block and keep the main movements the same.
If Israetel would get on me about anything it would be THAT IM NOT USING ABSOLUTE MAXIMUM RECOVERABLE VOLUME MRV
lol
I fixed it for you and made it better
Heh.
FTR I don't think Helms and Zourdos are in agreement on the topic (MRV) but I suspect we will see more info on this at some point soon.
Yep, I've also seen Lyle McDonald in his forum have some unfavorable choice words about MRV. As you say, time will tell.0 -
I'm skeptical of it myself, but I'm also going to side with Helms most of the time. Usually a safe bet
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This discussion has been closed.