HPD Undulating Periodization

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4 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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

Day 5
Day 2
Day 4
Day 3
Day 1

Upper Body Push 6 exercises, 48 mins

Barbell Bench Press	3x8 reps	rest: 90s
Dumbbell Incline Bench Press	3x8 reps	rest: 90s
Dumbbell Lateral Raise	3x8 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 90s
Dip	3x8 reps	rest: 90s
Cable Shoulder Extension	3x8 reps	rest: 90s

Lower Body Pull 5 exercises, 41 mins

Barbell Clean	3x8 reps	rest: 90s
Barbell Deadlift	3x8 reps	rest: 90s
Barbell Hip Thrust	3x8 reps	rest: 90s
	3x8 reps	rest: 90s
Machine Kneeling Leg Curl	3x8 reps	rest: 90s

Upper Body Pull 7 exercises, 40 mins

Cable Seated Row	2x8 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	2x8 reps	rest: 90s
Barbell Bent-Over Row	2x8 reps	rest: 90s
EZ Bar Curl	2x8 reps	rest: 90s
Cable Shoulder Extension	2x8 reps	rest: 90s
Dumbbell Hammer Curl	2x8 reps	rest: 90s
Barbell Spider Curl	2x8 reps	rest: 90s

Lower Body Push 6 exercises, 47 mins

Barbell Squat	3x8 reps	rest: 90s
Barbell Zercher Squat	3x8 reps	rest: 90s
Machine Leg Press	3x8 reps	rest: 90s
Machine Leg Extension	3x8 reps	rest: 90s
Kettlebell Goblet Squat	3x8 reps	rest: 90s
	3x8 reps	rest: 90s