T Nation

Undulating Periodization with Focus on Quads/Delts

Hi coach,
I know it’s a few years old, but I’m interested in starting your undulating periodization strength and size program from Thibarmy. Your recommended training split is:

  • Chest/Biceps
  • Quads/Hams
  • Back/Triceps
  • OFF
  • Delts/Traps
  • Glutes/Forearms
  • OFF

For someone looking to bring up quads and delts and hit them directly 2x/week, how would you recommend pairing up bodyparts during the week? I’m open to training 6 days/week if needed.

Add some quads work when you work glutes, add some delts work when training chest. The added work should not be big compound movements