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HPD Undulating Periodization
Sport
Intermediate
Barbell
Plan Details
The HPD Undulating Periodization routine by grantcarpino is a 5 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Each week is an individual microcycle: i.e. Wk1: Strength: 2-5 sets/3-6 reps, Weight>85%1RM, 3-5min rest Wk2: Power: 2-5 sets/3-6 reps, Weight 60%-80%1RM, 2-4 min rest Wk3: Hypertrophy: 2-5 sets/6-12 reps, Weight=70-85%1RM, 1.5-3 min rest Wk4: Endurance: 2-5 sets/15+ reps, Weight=~50%1RM, Max 30 sec rest (Minimal rest is more important than weight used) Wk5: Repeat Cycles, Increase Intensity/Volumes gradually by EITHER adding another Set OR weight to current sets
Routine detail
Day 1
Upper Body Push
Est. 48 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 2
Lower Body Pull
Est. 42 min
5 exercises
Barbell Clean
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Single Dumbbell Snatch
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Day 3
Upper Body Pull
Est. 41 min
7 exercises
Cable Seated Row
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Barbell Bent-Over Row
2 Sets x 8 Reps
EZ Bar Curl
2 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
Barbell Spider Curl
2 Sets x 8 Reps
Day 4
Lower Body Push
Est. 48 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Zercher Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Single Dumbbell Rack Squat
3 Sets x 8 Reps
Day 5
Full Body Metabolic Kettlebell+
Est. 0 min
0 exercises
This day is empty
