HPD Undulating Periodization

Plan Details

The HPD Undulating Periodization routine by grantcarpino is a 5 day workout plan. It is a intermediate level plan to achieve sport fitness goals.

Plan Description

Each week is an individual microcycle: i.e. Wk1: Strength: 2-5 sets/3-6 reps, Weight>85%1RM, 3-5m... Read More

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