What is D.U.P:

Daily undulating periodization is a method of training that helps you to get stronger week by week, month by month. This method of training may be more useful for those who traditionally train in a linear progression targeting muscle groups once per week. 

That is not to say that beginners cannot benefit from a D.U.P program, because ANYONE can do it.

Why D.U.P:
 

STRENGTH and GROWTH! 
 

Ok, to be fair you can still get stronger and larger muscles following a once-a-week training protocol:

Ex:

Monday – Back & Biceps
Tuesday – Chest & Triceps
Wednesday – Off
Thursday – Legs
Friday – Shoulders
Saturday – Cardio, Calves, Forearms & Abs
Sunday – Off

What is amazing is that you have the potential to make even more progress by targeting the same muscle group multiple times per week! 
 

Ex:

Monday – Upper body (strength focused)
Tuesday – Lower body (strength focused)
Wednesday – Off
Thursday – Upper body (hypertrophy focused)
Friday – Off
Saturday – Lower body (hypertrophy focused)
Sunday – Off

If you are concerned about overtraining -the idea of training to frequently that causes you to “burn out”- know that overtraining occurs due to a multitude of factors -i.e., work stress, injury, sickness, sleep, nutrition, etc.- and not just resistance training alone. 

Therefore, if you have created a descent work/life balance the stress of resistance training should be manageable.

The real magic come from the increased rate of muscle protein synthesis (MPS). Generally, when we train, local MPS increases dramatically for the next 24 hours and then begins to decline returning to baseline around the third day post training. Training again before you are fully recovered allows for yet another increase in MPS, plus you will become more skilled at the movements because you will be performing them more often. The goal is to train as frequently as possible (not daily, as that will increase the risk of overtraining) while still getting stronger and not overly sore. You will likely be sore going into days 2, 3 and maybe 4 of training but the body will adapt, and the soreness will be less intense.

How to Use the Template:
 

This template was designed for those with some lifting experience looking to increase their strength. Please do not follow this program unless you have solid form with the movements programed -barbell: bench, squats, and deadlifts- because the weights used will be based on your personal 2 rep maxes (2RM). And if you do not have the greatest technique yet it is better to not load up as much weight as possible with suboptimal form.

Once you find out your 2RM simply plug in the numbers to the template and your working weights will be calculated for you.

Every day starts off with a strength focused lift, the second lift will be challenging but less taxing as the focus is less on strength (lower weights used) and more on hypertrophy (increasing muscle volume), the third lift will be power focused (similar loads to hypertrophy and emphasizes movement speed without sacrificing form)

W1D1 – Strength Squat     W1D2 – Strength Deadlift     W1D3 – Strength Bench          

W2D1 – Strength Squat     W2D2 – Strength Deadlift     W2D3 – Strength Bench

W3D1 – Strength Squat     W3D2 – Strength Deadlift     W3D3 – Strength Bench

W4D1 – Strength Squat     W4D2 – Strength Deadlift     W4D3 – Strength Bench

W5D1 – Strength Squat     W5D2 – Strength Deadlift     W5D3 – Strength Bench

W6D1 – Strength Squat     W6D2 – Strength Deadlift     W6D3 – Strength Bench

The first 2 weeks will not be too difficult (it will be the lightest weight relative to your max) but be patient and do not increase the weights so readily if you feel that load is not challenging enough. By the third week the weights will begin to pose more of a challenge.

IF you choose to do more than what is programmed, complete all of the programmed movements first and be sure that an extra work does not interfere with the next day’s goal. This program is best followed on an every-other-day basis (i.e., Mon, Wed, Fri) and using the weekend as rest for the coming Monday heavy squat day. Tuesday and Friday can be used for low to moderate effort cardio training. AND KNOW THAT EXCESSIVE CARDIO MAY DELAY AND EVEN LIMIT STRENGTH PROGRESSION, therefore it would be wise to limit cardio training to a moderate effort no more than 30 minutes.