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Daily Undulating Periodization Theory
General
Intermediate
Barbell
Plan Details
The Daily Undulating Periodization Theory routine by BenRera is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
DUP (W/ APRE as rep variable maker) Phase 1 = Week 1 - Week 3: just getting the body use to the routine and volume. - Use true calculation for Hypertrophy vs Max days. - Utilize Autoregulatory Progressive Resistance Exercise to caluclate for Rep variable.
Routine detail
Day 1
Highest Strength
Est. 26 min
3 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Sumo Deadlift
10 Sets x 1 Reps
Day 2
Mid Strength
Est. 21 min
3 exercises
Dumbbell Bench Press
3 Sets x 6 Reps
Barbell Squat
3 Sets x 6 Reps
Barbell Sumo Deadlift
6 Sets x 1 Reps
Day 3
Low Strength
Est. 16 min
3 exercises
Dumbbell Bench Press
3 Sets x 3 Reps
Barbell Squat
3 Sets x 3 Reps
Barbell Sumo Deadlift
3 Sets x 1 Reps
Day 5
Total Hypertrophy
Est. 62 min
9 exercises
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Squat Press (machine)
2 Sets x 15 Reps
Machine Calf Raise
2 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 15 Reps
Machine Leg Extension
2 Sets x 15 Reps
Barbell Spider Curl
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15 Reps
