T Nation

My Own DUP Program


#1

Hey CT,
I want to share with a program I designed for myself. In short, I’m a powerlifter and I designed the program using daily-undulating periodization to train the big 3. Here’s how it looks:

Progression
Max strength day:
W1 - 5x2 @ 87,5%; W2 - 3x1 @ 92,5%; W3 - 5x2 @ 90%; W4 - 3x1 @ 95%; W5 - 5x2 @ 92,5%; W6 - Max out day

Hypertrophy day:
W1 - 4x10 @ 65%, 6x6 @ 70%; W2 - add a set; W3 - add a set; W4 - add a set; W5 - add a set; W6 - 3x8 @ 65%(old max), 3x6 @ 70%(old max) (Deload)

Combo day:
Try to add 2,5 kg every week; W6 - 5x3 @ 75%(old max) (Deload)

Test max every 6 weeks

Weekly layout:
Monday - Max strength day
Squat, Bench, Deadlift - 5x2
Assistance - Cable Row, Facepull, Weighted Decline sit up - 3x8-12

Wednesday - Hypertrophy day
Squat, Bench, Deadlift - 4x10, 6x6(Deadlift)
Assistance - Weighted Pull up, Facepull, Weighted Decline sit up - 3x8-12

Friday - Combo day
Squat, Bench, Deadlift - 5x5
Assistance - CSRow, Facepull, Weighted Decline sit up - 3x8-12

Give me your thoughts and criticisms on it.
Cheers