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Undulating Periodization Optimized
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Plan Details
The Undulating Periodization Optimized routine by jacobr467 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Gary Brecka’s big thing for building muscle while losing fat is daily undulating periodization — changing rep ranges and weights each workout so your muscles get hit with strength, growth, and endurance stimulus. He laid out a 3-day version, but the idea scales easy to your 4- or 5-day schedule. Core of what he pushes: • Hit weights 4-5 days a week — compound lifts, full range of motion, progressive overload. • Vary the stimulus: one day heavy/low reps (5-8), one day moderate for hypertrophy (10-12), one day lighter/higher volume (12-15+). • Morning 30-30-30: 30 grams protein within 30 minutes of waking, then 30 minutes steady-state cardio (heart rate around 120-135). That’s his fat-loss hack. • Eat 1.6-2.2 grams protein per kilo body weight, stay in a mild calorie deficit, sleep 8 hours. For your 4-5 days, just spread those three different styles across your sessions instead of only three days a week. Same principle, more frequency. That’s what he’s been talking about lately.
Routine detail
Day 1
Heavy Push
Est. 0 min
7 exercises
Sauna
1 Set
Barbell Bench Press
3 Sets x 20,15,12 Reps
Barbell Military Press
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Kettlebell Alternating Hang Clean
3 Sets x 7,7,6 Reps
Day 2
Heavy Pull
Est. 0 min
6 exercises
Sauna
1 Set
Barbell Bent-Over Row
3 Sets x 12 Reps
Trap Bar Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Day 3
Light Push
Est. 0 min
7 exercises
Sauna
1 Set
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Hack Calf Raise
4 Sets x 20 Reps
Machine Leg Press
4 Sets x 12 Reps
Cable Wood Chop
3 Sets x 15 Reps
Day 4
Light Pull
Est. 0 min
6 exercises
Cable Seated Row
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Decline Crunch
4 Sets x 15 Reps
Day 5
Moderate Hypertrophy Full Body
Est. 0 min
8 exercises
Barbell Bench Press
14 Sets x 20,15,12,11,10,8,7,6,5,4,3,2,1,1 Reps
Cable Bicep Curl
4 Sets x 30 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10,10,10,12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Trap Bar Shrugs
4 Sets x 12 Reps
